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WELCOME TO HIMALAYA YOGA RETREAT
Himalaya Yoga provides authentic Himalayan wisdom and Yoga training for your health and happiness, and for the spiritual evolution of mankind.
HIMALAYA YOGA RETREAT reconnects you with the Source; ‘The Healing Power of Nature’. During the retreat a natural force field is created around you that recharges your whole being with positive energy and vitality. Awakening your inner strength inspires you to develop a daily spiritual practice and holistic lifestyle that creates positive changes in all aspects of your life. Classes and courses are adapted for all ages and levels. Ther are two beautiful and peaceful outdoor yoga spaces, surrounded by gigantic trees, water lily ponds and organic gardens. The perfect environment to deepen your Yoga practice, relax and rejuvenate, and experience ‘The Healing Power of Nature’. THE HOTEL is located 1½ hours north of Ngurah Rai International Airport, in the heart of the Gianyar countryside, near the spiritual and artistic village of Ubud. Our luxury Hotel offers a combination of modern comforts and friendly professional service, and private rooms surrounded by organic gardens and scenic mountain views. THE RESTAURANT offers a choice of Balinese cuisine adapted to the Western palate (not too spicy) and includes a selection of vegetarian and non-vegetarian dishes to suit your needs. 3 Set Breakfasts are included in the Retreat Price. * ** *** **** LUNCH and DINNER are not included & will be charged in addition at menu price before departure. WHAT TO BRING Yoga Mat and Cushion - Comfortable Clothes - Water Bottle - Smiles ECO-MORALITY CONSERVATION AGREEMENT applies. See below. DISCLAIMER and NON-REFUNDABLE POLICY Himalaya Yoga is not responsible for any injury, illness, accident, delay, cancellation, loss or damage of valuables, or other unscheduled events or changes before, during or after the Mountain Retreat. All deposits and payments are non-refundable.
ECO - MORALITY CONSERVATION AGREEMENT The following agreement is a requirement for all guests attending Tai Chi Bali classes and retreats: To protect and preserve the natural world at all times To promote life of all plants, trees, insects, birds, fish, animals and humans To take all your rubbish back to the hotel (empty bottles, plastic bags & cigarette butts, etc) To cultivate moral character, civilization and manners To deveolop unity and modesty through correct guiding thoughts To work hard to develop one’s skills To refrain from taking intoxicating substances To refrain from sexual misconduct To be truthful, friendly and opened hearted to all
ALL PAYMENTS ARE NON-REFUNDABLE. FULL AMOUNT IS DUE BEFORE DEPARTURE.
DEPOSIT Rp 2,000,000 ..………………… BALANCE Rp ..…………………….. TOTAL PAID Rp ..……………………..
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10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com
YOGA RETREAT SCHEDULE
Dhyana Slokas MEDITATION 10 Meditations Maha Mrtyunjaya Universal Prayer Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer BREAKFAST Dhyana Slokas YOGA PHILOSOPHY Introduction to Yoga Bhagavad Gita Four Paths of Yoga 10 Meditations Maha Mrtyunjaya Universal Prayer LUNCH RELAX Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer DINNER Dhyana Slokas MEDITATION 10 Meditations Trataka Maha Mrtyunjaya Universal Prayer
Dhyana Slokas MEDITATION 10 Meditations Maha Mrtyunjaya Universal Prayer Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer BREAKFAST Dhyana Slokas YOGA PHILOSOPHY Introduction to Yoga Bhagavad Gita Four Paths of Yoga 10 Meditations Maha Mrtyunjaya Universal Prayer LUNCH RELAX Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer DINNER Dhyana Slokas MEDITATION 10 Meditations Trataka Maha Mrtyunjaya Universal Prayer
Dhyana Slokas MEDITATION 10 Meditations Maha Mrtyunjaya Universal Prayer Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer BREAKFAST CLOSING KIRTAN Dhyana Slokas Jaya Ganesha Maha Mrtyunjaya Universal Prayer
12.00-14.00 14.00-16.00 16.00-18.00
13.00 LUNCH AT MEETING POINT 14.00 DEPART FROM MEETING POINT 16.00 ARRIVE AT YOGA RETREAT 16.00 CHECKIN RELAX
12.00 CHECKOUT AND LUNCH 13.00 DEPART FROM YOGA RETREAT 16.00 ARRIVE AT MEETING POINT
DINNER OPENING KIRTAN Dhyana Slokas Jaya Ganesha Maha Mrtyunjaya Universal Prayer
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com
Himalaya Yoga covers a range of yogic techniques and philosophies. Himalaya Yoga is inspired by the great yogi masters of India. It is a gentle blend of Sivananda Yoga. In this way. By exercising every part of the body.com 4 . the teachings of Yoga show us the path to freedom. and includes the following: 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. USA. wisdom and compassion inspiring self-discipline and spiritual living. practising and experiencing over 30 techniques from the science of Yoga. For the deep purification benefits of yoga to become truly effective it is recommended that all students engage in a holistic and moral lifestyle. Himalaya Yoga is undiluted by the demands of commercialism and egoism. happiness and inner peace to your mind. the internal organs. Canada and UK. Nepal. and loving union with the Divine. promoting strength and vitality. including the essence of yoga contained in the ‘10 Meditations for Inner Peace and Happiness’. wisdom and compassion in every second. all systems are restored to radiant health. When we open our mind to meditation. and problems dissolve as deeper wisdom emerges. This special Retreat Training Programme. and resistance to disease. and have studied Yoga. Bihar School of Yoga. weight loss. This allows you to create love. This assists you in developing a personal practice and holistic lifestyle. including Asana. providing a strong foundation for advanced practice. speech and action. speech and action. you not only succeed in yoga. change becomes possible.RETREAT TRAINING PROGRAM Himalaya Yoga Retreat is a foundation in personal development based on the ancient secrets of Yoga. They develop love. Pranayama. of every day. Over the course of three days we will be studying.himalaya-yoga. direct realisation of Truth. It teaches to be mindful of all your thoughts. and reducing sexual activity and the consumption of animal products. in reaching your full potential as a human being. Meditation and Relaxation. combines ancient and modern wisdom for your mental. Beyond the postures and exercises. This retreat allows you to take time from the hectic pace of modern living to experience the stillness and silence of yoga and meditation. Thailand. toning the muscles and joints. Tai Chi and Chi Kung with masters from India. meditation and the chanting of sacred mantras bring stillness and tranquility to the mind. Powerful breathing techniques recharge the whole system with prana . physical and spiritual health. allowing you to explore higher realms of consciousness. Relaxation. but you have truly succeeded in life. The regular practise of Himalaya Yoga brings health. China. the entire skeletal system. Meditation. glands and nerves. alcohol and tobacco. Tibet and China. body and spirit and illuminates the path of self-discovery and enlightenment. of every minute.life force energy. This includes becoming mindful of all thought. your potential and limitation. and awakens the mind to the potentials that are present in each and every one of us. Relaxation and other Tantra techniques listed below. In this retreat you learn about your own body and mind. Our qualified international instructors will guide you through the course. Regular practice of these techniques revitalises the body and mind by removing energy blockages and improving circulation. The aim of this retreat is to cut through the commercialism that now clouds the real meaning of Yoga. the spine. This results in a comprehensive guide to the classical yoga and meditation techniques and philosophies from the Himalayas. They release tension and stress. Tibetan Yoga and Kundalini Tantra.
leading to union with the divine. In the Bhagavad Gita. Mantra Yoga. the Bhagavad Gita. The yoga presented in this retreat focuses on Raja Yoga and Hatha Yoga. gain mastery over the mind and emotions. containing insights into the human psyche. this ancient text is one of the most sacred scriptures in yoga. universal consciousness. Ashtanga Yoga. Swami Vishnudevananda extracted its essence and presented it in five universal principles for physical and mental health. Without cleansing of the physical system we will not gain maximum benefits from our practices.C. Karma Yoga. conflicts and problems. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. THE BHAGAVAD GITA p166 Often called the fifth Veda. Patanjali organised the vast yogic literature of ancient India into an accessible system for daily practice.YOGA PHILOSOPHY INTRODUCTION TO YOGA p126 Yoga is a component of Tantra. Only then is it possible to remove the veil of illusion and attain the goal of yoga. temperament and capacity. it is regarded as the divine science of life. The Yoga Sutras of Patanjali show how. the supreme universal spirit. Patanjali Yoga. In the stillness of meditation your true path to liberation shall be revealed. although integration with other branches of yoga is essential. Raja Yoga and Jnana Yoga. mind and spirit. encompassing body. FIVE POINTS OF HATHA YOGA p138 The first step on the noble path of yoga is purification of the gross body. Hatha Yoga. EIGHT LIMBS OF RAJA YOGA p133 The earliest and most profound study of Raja Yoga is found in the Yoga Sutras of Patanjali. which also has many variations including Iyengar Yoga. In India. FOUR PATHS OF YOGA p118 There are four paths of yoga that can help us reach the goal of liberation are. Bikram Yoga and Sivananda Yoga. It is a path to attain the goal of life. and overcome obstacles to our spiritual evolution. which includes. as well as spiritual growth. through the practice of Raja Yoga. Raja Yoga is the path of meditation. Without yoga the soul is constantly subject to disturbance. Lord Krsna tells Arjuna the means to live a spiritual life while in the midst of daily stress. Since its completion around 200 B. Kundalini Yoga. Sadhana differs according to taste. Traditionally Raja Yoga is preceded by the purification techniques of Hatha Yoga. Any system within yoga that emphasises purification of the mind and body by the balancing of the lunar and solar forces. it has become the keystone text in yogashrams and yoga teacher training programs worldwide. To clarify the science of yoga and make it accessible to the majority of seekers. Lord Krsna states that you can realise the goal of life by four different paths. Without Sadhana no one can achieve the goal. we can transform ourselves. It has been practised for thousands of years and is the oldest system of personal development in the world. which means any spiritual practice that aids the aspirant to realise enlightenment. can come under the branch of Hatha Yoga. According to the ancient yogic text. Bhakti Yoga. or God. Dhyana Yoga and Kriya Yoga. Through yoga the soul becomes perfectly tranquil and serene. ida and pingala. and is concerned with freedom from spiritual disturbance Yoga is the gentle process of cleansing the consciousness to gradually reveal one’s true identity as a spiritual being. the enigma of human existence and techniques for spiritual evolution. liberation from the bondage of worldly desires and actions. This is Sadhana.himalaya-yoga. using physical and mental purification techniques to purify and balance the pranic energy channels. Hatha Yoga is a discipline whose aim is to ensure perfect health through the control of the body and concentration of the mind. and is one of the six orthodox systems of Indian philosophy.com 5 .
physical and emotion tension and stress on a very deep level. This has led to many new variations. dedicated to the path of enlightenment and contain the very essence of all Yoga Sadhana. If practised regularly the whole system can be toned and revitalised. and should be practised regularly by beginners for several weeks. “that position which is comfortable and steady”. India. releasing all mental. removing many physical blockages and energies the whole system by improving circulation and metabolism. circulation.TWENTY IMPORTANT SPIRITUAL INSTRUCTIONS p119 These twenty spiritual instructions from Swami Sivananda are for seekers of Truth. with deep concentration and awareness. bones and joints. For absolute relaxation you must remain aware. SURYA NAMASKAR p39 The ancient secrets to health and happiness and modern medical research agree that regular exercise is essential in maintaining a healthy heart. moral and spiritual self of man. It is not a part of traditional yoga. and Raja Yoga will all come to one who follows them whole-heartedly.himalaya-yoga. teachers and students. Surya namaskar is a dynamic sequence of twelve positions that are synchronised with the breathing. Hatha Yogis believe that when held for sufficient periods of time. When practised with full awareness it is a powerful technique in which you learn to relax yourself consciously. According to Maharishi Patanjali. Asana works on all levels. they help to direct prana (vital life-force energy) to different parts of the body depending on which asana is being practiced. mental. asana is the third limb of Raja Yoga. All systems in the mind and body require regular exercise in order to achieve optimum health and freedom. muscles. ASANA p43 Asana is a series of physical stretches and steady postures that have been inspired by meditation and the close examination of nature. The body. Vrindavan. physical. The Yoga Sutras. Patanjali describes asana as. lungs. asana is practised to develop the ability to sit comfortably in meditation for an extended period of time. not only on the body’s frame. These techniques have become an integral part of the Yoga Retreat. They are the unfailing keys to quick and effective development and culture of the physical. Pawanmuktasana is also an excellent way to release the daily build up of mental and emotional tension and stress. which are essential in developing the ability to sit comfortably for extended periods of time in meditation. Yoga nidra is a 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but because it is such a wonderful practice it has been adopted into the techniques of yoga by many gurus. the spine and the entire skeletal system. glands and nerves. mind and spirit can all come into balance and harmony with the practice of asana. Bhakti. They are extremely useful in preparing the body for sitting in meditation for extended periods of time. In this context. Karma. mental and spiritual. It promotes strength and stamina in the legs and back. the ancient scriptures of India. Presented here is the surya namaskar I learned from the Sivananda Yoga Vedanta Centre. restoring all systems to radiant health. A well structured asana program exercises every part of the body. In his famous work. Surya namaskar is first mentioned in the Riga Veda and Yajur Veda. digestion. working.com 6 . YOGA NIDRA p89 Yoga nidra means ‘yogic sleep’. but also on the internal organs. Jnana. stretching and toning the muscles and joints. ASANA PAWANMUKTASANA p37 The Pawanmuktasana Series is a group of simple movements and stretches that are designed to remove blockages that prevent the free flow of energy in the body and mind.
Zen and modern medical research. Most important. It is a systematic method of inducing complete physical. purifying sweat that detoxifies muscles and organs. including Yoga. It develops the virtue of equanimity by scientifically training the mind and body to be in harmony and balance. The technique presented in this retreat is suitable for beginners. “the vehicle or medium of consciousness”. in preparation for deep meditation. Complete Yogic Breathing is an excellent technique for absorbing and storing huge amounts of prana. PRANAYAMA COMPLETE YOGI BREATHING p68 According to Maharishi Patanjali. they systematically help us to apply the changes that are necessary to take place within us. Khechari mudra is Sanskrit for ‘one who moves the sky’. MEDITATION 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS p63 The 10 Meditations for Inner Peace and Happiness are just a few of the many thousands of techniques that can assist us in training the mind. inducing a state of calm and stillness. In the ancient scripture. mind control and superconsciousness.himalaya-yoga. These techniques are designed to train our mind 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. mental and emotional relaxation. UJJAYI PRANAYAMA p86 Ujjayi pranayama is a powerful yogic technique that leads to deep states of meditation. The 10 Meditations for Inner Peace and Happiness guide us through the many obstacles that beginners usually face when we first sit down to meditate. which may produce a profuse. Chandogya Upanishad. Ujjayi pranayama has a powerful tranquilising and heating effect on the body. It involves gently contracting the glottis in the throat producing a slight hissing sound. also known as Anuloma Viloma. It removes insomnia and may also be practised in the corpse pose before sleep. but the consciousness is functioning at a deeper level of awareness and is often described as psychic sleep or deep relaxation with inner awareness. It is also known as ‘psychic breath’ because of its profoundly relaxing effect on the psychic level. Swami Satyananda Saraswati describes prana as. pranayama is the fourth limb of Raja Yoga and must be controlled and manipulated for the attainment of vibrant health. The Sanskrit word ‘ujjayi’ means ‘victorious’ or ‘freedom from bondage’. referring to the cosmic energy that lies both within the mind-body complex and outside permeating the entire universe. prana is described as ‘the internal and external matrix of energy’. contact with the conscious and unconscious dimensions occur spontaneously. intercostal and clavicular lung expansion and compreission. They are very powerful ways to transform our life in a positive direction. internally and externally. It is this aspect that we are interested in during the practice of pranayama.com 7 . In ancient China it was known as chi or ki. It is used in yoga therapy to soothe the nervous system and calm the mind for meditation. NADI SHODANA PRANAYAMA p72 This pranayama technique. It brings about a state of equilibrium in the mind. using abdominal. During yoga nidra one appears to be asleep. The practice of khechari mudra involves rolling the tongue up towards the back of the throat. In this threshold state between sleep and wakefulness. by giving us the chance to reflect on who and what we are and where we are heading. purifies the energy channels in the body and mind.state of sleepless sleep where one is on the borderline between sleep and wakefulness. balancing the solar and lunar energies. and is most commonly practised in conjunction with khechari mudra. This particular collection is taken from some of the great philosophies and traditions of the world.
speading positive energy to all beings throughout the world.the eyebrow centre.and body to relax. OM p147 Chanting OM creates a very powerful healing vibration. and to develop great compassion by cherishing others. becomes one pointed. We can implement a pure heart that cherishes all living beings without bias or partiality.com 8 . the mind becomes the same. the spiritual centre in the midbrain. warding off negative energy and has a curative effect for diseases. candle gazing activates the mahanadi – the great energy channel in the head. and find lasting peace and happiness. DHYANA SLOKAS p161 Dhyana Sloka is chanted at the beginning of any class. Correctly chanting OM will eventually reunite the individual human spirit with the Supreme Universal Spirit. JAYA GANESHA p159 Chanting Jaya Ganesha invokes all the different aspects and functions of God. When the eyes are fixed and unmoving. with our family. and helps to prevent and soothe many psychosomatic disorders. community and the environment. By stimulating bhrumadhya . They also help us to make positive changes in our lives. giving you strength to face the difficulties in the battle of life. liberation and prosperity. We can transform our life. a special power comes from the Indweller in your heart. fulfil our true human potential. MAHA MRTUNJAYA MANTRA p162 This is a life-giving mantra. and creates a strong feeling of devotion and a very pure spiritual vibration throughout the day. and is one of the Shatkarmas – Six Internal Cleansing Techniques of Htha Yoga. the mind too. UNIVERSAL PRAYER p165 Written by Swami Sivananda (below). setting up new vibrations and conditions. or in what ever form we perceive Her. Chanting OM arouses and transforms every atom in the physical body. If chanted correctly. It should be chanted three times everyday. If you fix your eyes on a single point. The eyes are the doorway to the mind. purifying the mind and heart. This leads to the awakening of the ajna chakra. Trataka acts as a stepping stone between physical and mental practices and leads to deep meditation and higher states of awareness. and has a tremendous influence on the mind. long life. It quickly brings mental peace. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It is an excellent preparation for meditation. The thinking process automatically ceases as concentration increases. It asks for divine guidance to help remove the tamasicrajasic ego before commencing yoga practice. and awakening the spiritual centres. accept discomfort. By developing loving-kindness with daily action. It is a powerful mental tonic and the surest way to attain God. Trataka is one of the most powerful methods of controlling the tempestuous mind and its thought waves. concentrate. It is the mantra of Lord Shiva that bestows health. It is a prayer that may be recited by followers of any religion. By regularly practising the 10 Meditations for Inner Peace and Happiness we can reach this goal. remove blockages.himalaya-yoga. we can progress on the path to inner peace. it is one of the most powerful meditation techniques for rapidly relaxing the mind and body. this chant expresses the sentiment that God is One whatever name we call Him by. In this Bhakti Yoga technique. KIRTAN Kirtan is singing the Lord’s name. TRATAKA p99 Trataka means steady gazing. lecture or personal sadhana to tune the mind to the divine in its different aspects.
“Meditation is the return to Truth and Love.com 9 .himalaya-yoga.” Swami Shyam Yogi This book is dedicated to the lineage of teachers who preserve the ancient wisdom for the spiritual evolution of mankind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
himalaya-yoga. Moore FOREWARD ONENESS with NATURE INTRODUCTION TO MEDITATION Page 15 15 16 19 20 Relevance of Meditation Today Ten Benefits from Daily Meditation What is Happiness? Opening the Heart Journey of Self-discovery GENERAL NOTES FOR THE MEDITATOR 24 Before Beginning Positive Thinking and Determination Discipline Personal Health and Hygiene Healthy Diet Vegetarianism Fasting Exercise Sex Sleep Meditation Room Regularity Sitting Position Mudra Duration Pain Expectations Progress Retreats Advanced Yogic Meditation Higher Consciousness Lifestyle Mindfulness throughout the Day Searching OBSTACLES ON THE PATH 33 Proper Guidance A Good Place to Practise Make Time to Practise Limitations Distractions Ego Unhealthy Diet Negativity and Depression Desires Doubt 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.Preparation NAMASTE PREFACE by Martin F.com 10 .
Fear Dark Thoughts Bad Company Bad moral Conduct Late Nights Laziness and Inertia Fatigue Avoid Heated Discussions and Debates Talkativeness Tobacco.himalaya-yoga. Alcohol and Drug Abuse STRETCHING BEFORE MEDITATION 36 Exercise for Health Pawanmuktasana SURYA NAMASKAR 39 Salutations to the Sun Surya Namaskar Chart Physical Postures Breathing Awareness Mantra Relaxation Advice and Precautions Guidelines for Surya Namaskar ASANA 43 Stretching with Awareness Sensitivity Yogasana Chart Vinyaysa Tristhana Each Posture is Ever Evolving Advice and Precautions Guidelines for Asana RELAXATION 49 Muscular Tension Mental Tension Emotional Tension Deep Relaxation Guidelines for Relaxation PRANAYAMA 51 Prana Pranayama Techniques Puraka Kumbhaka Rechaka Granthi Bandha Advice and Precautions Guidelines for Pranayama TRAINING THE MIND 55 Movement of the Mind and Conceptual Thought Being in the Present Moment Vipassana Meditation Samadhi Meditation Contemplation Meditation Compassionate Meditation Visualisation Meditation Meditation is Awareness Mindfulness throughout the Day Successful Meditation Guidelines for Meditation 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 11 .
Acceptance – Chanting Om 3.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga. Persistence – Complete Yogic Breathing 2.Regular systematic practice 10 MEDITATIONS FOR INNER PEACE & HAPPINESS Part One – Sitting Quietly in Meditation Part Two – Mindfulness throughout the Day 10 Meditations Affirmation/Technique Chart Opening Prayers 1. 12 . Equanimity – Purifying the Energy Channels 4. Concentration – Mindful Breathing 6. Kindness – Generating Kindness 8.himalaya-yoga. Patience . Enlightenment .Stillness 5. It is meant to provide guidance and counsel for those who wish to practise.Palming Concluding Prayers 10 ADVANCED meditations Mindful walking Yoga nidra Earth healing Om Ah Hum Ujjayi Pranayama with kechari mudra Candle Gazing Location of chakras Song of the breath Flowering lotus Emptiness COMPLETE SEQUENCE AND DURATION SUMMARY 62 88 110 111 www. Love – Heart Chakra Awareness 7.com This book is created with love and distributed free. Compassion – Generating Compassion 9. Wisdom – Offering and Receiving 10.
com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI 10This book is created withINNER PEACE AND HAPPINESS toCopyright 2008 and counsel for those who wish to practise. MEDITATIONS FOR love and distributed free.PHILOSOPHY APPENDIX 1 APPENDIX 2 APPENDIX 3 APPENDIX 4 APPENDIX 5 APPENDIX 6 APPENDIX 7 APPENDIX 8 APPENDIX 9 APPENDIX 10 APPENDIX 11 APPENDIX 12 Vedic Astrology and the Spiritual Evolution of Mankind 114 The Law of Karma Sadhana 20 Spiritual Instructions from Sri Swami Sivananda The Teachings of Buddha Yoga: The Divine Science of Life Nadi .Three Doshas Teachers .Kundalini Mantra .Students .himalaya-yoga. It is meant provide guidance www.Mandala Three Gunas .Practice Kirtan BHAGAVAD GITA – The Divine Song of God 117 119 120 123 126 140 146 150 153 158 166 169 172 176 179 HIMALAYA YOGA GLOSSARY REFERENCES ACKNOWLEDGEMENTS www.Chakra .Yantra .com 13 .himalaya-yoga.
and every day to get the upper hand over our old nature. and it should be our business to overcome ourselves.“No-one has a harder struggle than the man who is striving to overcome himself.” Thomas à Kempis 1427 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 14 . and to show some progress and improvement.
“It does not matter which religion or philosophy you follow. The important thing is the flow of spiritual energy through Truth, Love and Good Karmas.” Swami Shyam Yogi
Namaste is the traditional way of greeting in India and Nepal. Everyone can say namaste. You can use namaste as in good morning, good night, thank you or welcome, and it can be used generously. The action of bowing the head and joining the palms of both hands together in front of the chest, over the heart, symbolises “I recognize the God in you”. It is the philosophy of oneness - You and I are One in heart and mind – opening the heart to spread love and peace, and the ability to offer our help and service to each other. Yoga is an exercise that brings all levels of our existence, including the physical and intellectual, into balance. The gesture of namaste is yoga in itself, and many yogic activities begin and end with the performance of this deeply spiritual gesture. The practice of namaste with clear intentions develops faith in ahimsa - non-violence.
Ahimsa Paramo Dharma – Non-violence is the greatest path
I read a book by Osho, a little while ago, that said, “Never believe anything you read nor believe any words you hear,” they are all lies… words are only concepts, a substitute for the real thing. This book is no exception. Dave West has compassionately put this book together to explain a sequence of movements and meditations, in his own way, to help show you an understanding, a way for you to enhance your life. This sequence of movements and step by step meditations can show you a way. But it is no use just to read about them, explore the way he was taught in the Himalayas, his understanding, part by part, movement by movement, and for you to experience the results for yourself. Take what you need and leave the rest behind. If you are expecting instant results, you will be disappointed, you may be surprised, but the secret is to accept whatever you get. Dave West explains that you are limited only by your own imagination. However, you must accept your current limitations and capacity, and gradually over time your stretching will get easier, your understanding will come, as will your energy. In these times of instant fix it, it will be hard, but again a quote from Osho, “To me, only in your loneliness (meditation) will you be able to know the Truth – because you are the Truth… Through these meditations you can find your own Truth.” Start the journey now, and every day take another step… Martin F. Moore Meditation Instructor
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 15
A long time ago, while walking on the banks of the river Ganges near Rishikesh, my guru told me that I have to be strong if I am going to choose the path of yoga. Some of the places he is going to take me; some of the things he is going to show me; I am going to need strength and I am going to need to trust him.
After travelling extensively in the Himalayan Mountains for three years, I discovered many ancient secrets to inner peace and happiness. Many of these teachings had been preserved for thousands of years in remote valleys and villages by yoga masters and rishis. They told me that the modern teachings of yoga in the West had become distorted by over emphasis on the physical aspect, resulting in attachment to the body. They instructed me that the time had come for these ancient healing techniques to re-emerge in their true form as the divine science of life. The information in this book is based on my understanding of the wisdom I received from several gurus, and from personal insights gained through meditation. I cannot offer you what I do not know or what I do not understand at this time. I hope this book may save you some time from all the searching and wandering that is common when one first steps on to the path. These pages have been a long time in the making. They have been written after fifteen years of studying yoga and meditation in different countries. This book is a compilation of great works from the masters. Its purpose is to put meditation back into the heart and soul of yoga practice and inspire higher consciousness in daily activities. It contains non-commercial yogic instruction and is designed to provide simple straightforward illustrated guidance for beginners. This book is not meant to replace the teacher, or the first hand instruction given in classes. For safe and effective practice it is recommended that you undertake proper instructions from a qualified yoga and meditation instructor, and proceed at your own pace, according to your own experiences and intuition. Yoga has recently become an internationally accepted health system. However, people have a tendency to over-simplify things and make definitions fit into their parameters of thinking. Yoga has also become a casualty of such thinking. In today's fast-paced world, with its quick-fix solutions for everything, yoga is more and more being branded as a health regime or a solution for all weight problems, something exciting from the exotic east. In the over-zealous attempts to spread yoga, its centuries-old meaning and true purpose is being diluted – no nutrients, just calories. In India my guru explained, “Modern yoga in the West can be compared to having a three course dinner in a nice restaurant. But most people just order the starter over and over again. It might be very delicious and nutritious but they are missing out on the main course and dessert.” What he meant by this is that people are focusing too much on asana (starter) and not practising meditation (main course) and therefore missing out on the fruit of meditation (dessert) which is inner peace, happiness and enlightenment. A closer look at the original teaching reveals that yoga is the science of bringing mindfulness into every thought, speech and action. The poses came later as a spontaneous expression of that centred state. This book has been compiled primarily to educate people across the world that yoga is meditation, and to dispel existing misconceptions. In the light of so many dilutions and variations found in the world today, I here present direct access to the main points that were passed on to me from the enlightened masters of the Himalayas. This book is a drop of nectar from the ocean of their wisdom.
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Many passages in this book have been reproduced directly from the works of Lord Buddha, Maharishi Patanjali, Sri Tirumalai Krishnamacharya, T.K.V. Desikachar Sri Swami Sivananda, Swami Satyananda Saraswati, Bhodidharma, Swami Shyam Yogi, Stephen Levine, Eckhart Tolle, Erich Schiffmann, Robin S. Sharma, Merta Ada, Martin Moore, Achaan Chaa and Geshe Kelsang Gyasto. I have referenced their work to help expand the wisdom I received in the Himalayas. Although I did not have personal contact with some of these masters, I believe they have been with me in spirit throughout the writing of this book. I have felt their presence and guidance. I have tried to combine their wisdom with my own understanding for your benefit. I pray that this new collection reaches you with their blessings, and the blessings from all the holy beings, and assists you towards perfect health, inner peace and happiness. In the process of compiling this book, I have tried to keep in mind the words of the Venerable Myokyo-ni in her Zen classic ‘Gentling the Bull’; “When we read modern meditation manuals, the do-it-yourself type, they read like instructions for home improvement. Or like cooking recipes, they instruct: place the mind here, now place it there, now lift it up from here and place it there… now place your mind nowhere, and just stay like this for an hour or so. It all sounds so easy until you try to do it.” I hope I have at least succeeded in making this book as interesting as a cooking recipe and less confusing than home improvement instructions. As Bhodidharma taught, “The ultimate Truth is beyond words. They are not the Way. The Way is wordless. Words are illusions.” Meditation is the art of mindfulness. When you are mindful of all your thoughts, speech and action and can create love, wisdom and compassion in every second, of every minute, of every day, then you have not only succeeded in yoga, but you have truly succeeded in life, in reaching your full potential as a human being. However, do not practise meditation for selfish reasons, but in order to know and understand yourself, and thus be able to teach others how to live peacefully and wisely. I here offer guidance and counsel for those who wish to practise and reach this goal. It is without any doubt in my heart and mind, that the regular and diligent practice of these meditations, by everyone on the planet, would produce a significant global reduction in violence, crime, poverty, disease and deterioration of the natural environment. I encourage you to take time from the hectic pace of modern living to experience the silence of meditation, combined with regular classes from an experienced instructor. Integrate these teachings with your personal practice, discoveries and insights. Find your own Truth, and let the light of love shine clear in your heart. Dave West Bali 2007
www.himalaya-yoga.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI
This book is created with love and distributed free. It is meant to provide guidance and counsel for those who wish to practise.
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himalaya-yoga.com 18 .Preparation “You must be the change that You wish to see in the world” Mahatma Ghandi 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
Experience yourself as the infinite mind that you are. find a place on the ground. Feel the breeze on your skin. in the now? Simply observe the purity and tranquillity of this moment. Find a place that feels right for you.Oneness with Nature Take a walk in nature. away from the traffic and bustle of city life. You can even lean against a tree or lie down. don’t think about yourself. Feel what it is like to be you. Listen to the sounds of nature. Experience a renewal of optimism that will clarify your priorities and aspirations. Set aside your usual concerns. For this moment. Slowly open your eyes. one with the universe. Become aware of the exchange with nature that is always going on. Be fully in the present moment of being an integral part of the outdoors. healthy and happy. Your life will acquire new meaning as you establish the inner conviction that you live in a friendly. feel the temperature. Join your hands over the heart and bow your head. feel safe. non-threatening. Can you experience the ongoing exchange between you and the world without thinking anything about it? Let go of any thoughts about yesterday or tomorrow. Give thanks for the gift of life. Free and fearless. birds chirping. Notice how you breathe in the air and then expel it out again. in nature. Walk slowly and appreciate the beauty and harmony of the natural world. perhaps soft grass where you can sit undisturbed to meditate. Can you hear the wind in the trees.himalaya-yoga. insects. As you walk take deep gentle breaths and absorb the natural healing energy of your surroundings. Can you be completely here. Let your thoughts settle. our greatest teacher. Allow yourself to experience how you are part of this scene. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Feel relaxed. Hold this awareness for a few minutes or longer. Put your palms down on the ground and sense the mass under you. Notice how the ground supports you. After walking deep into the heart of Mother Nature. Give thanks for nature. Let your breathing become comfortable and quiet. Experience the energy you are made of. not separate from it but one with nature. purposeful universe. Bring yourself to this moment without any purpose or goal. Close your eyes and relax for a few minutes.com 19 .
It is awareness. Meditation can help you to sleep better. 5. compassion. This presence is stillness inside. Such beauty and fullness is found here! Also termed by athletes as ‘being in the zone’. It peels away the veil of delusion revealing the true majestic nature of our innermost Self in all its glory. Meditation can transform your life in a positive way. The fruit of meditation is inner peace. when the whole awareness returns to the present moment. Meditation is a way to see the world directly. caring and friendliness all naturally blossom in everyday life. 2. 6. 9. all helps to make the purification process deep-rooted and ensures a healthy body. Love. Meditation can energise you. Meditation can help you to understand the nature of impermanence. 4.” Dan Millman Meditation traditions of the world are centred on the quest for freedom from sorrow. the human nervous system is far more effective. dispassion. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. as it is. Meditation can reduce stress and anxiety. This. Meditation can help you to understand and experience what real happiness is and to truly enjoy life. It is silence. stillness in the mind. generosity. 3. These instructions have been firmly rooted in this book. and the intention to turn the mind inwards with techniques that assist us on a journey of self-exploration. your sixth sense. self-discovery and self-realisation. a prerequisite on the path to inner peace and happiness. Meditation can help to develop your intuition. even in the midst of dynamic activity.himalaya-yoga. speak and act. Meditation can help to reveal your true nature and attain enlightenment. They taught me how to combine meditation with different forms of yoga. 8. This is when the mind ceases its constant vacillation between worry over the future and regrets of the past. mind and spirit. Ten Benefits from Daily Meditation 1. Meditation can help you to become patient and to remain calm in any situation. This has a profound effect on the way we think. its natural state of being. Yoga masters of the Himalayas recognise that every human being evolves in a different way according to temperament and capacity. responsive. without any judgement or mental conditioning. depending on individual requirements. clarity of mind and peace. They advocate everyone to emphasise the practice of certain healing techniques over others. alertness. happiness and complete harmony with the rhythm of nature. and action far more powerful. Thus.INTRODUCTION TO MEDITATION “Stop gathering information from the outside and start gathering it from the inside. Meditation can increase wisdom. filling you with vitality and strength. liberation and enlightenment. 10.com 20 . this natural state of awareness accompanies peak performance in all fields of human endeavour. they said. 7. The practice of meditation requires striving to purify the mind and body.
Geshe Kelsang Gyasto asks. power. to begin to understand ourselves better. keeping precepts results in good rebirth. It’s about creating love and compassion in our normal everyday lives. “To live harmoniously the mind. reciting sutras.” This means that the head. and suffering. chanting and eating nettles. excitement. working through unknown obstacles that are disturbing our life on account of which we are unable to progress. But as cool and romantic as it may seem. in our home.” At times we all experience dissatisfaction in life. As Bhodidharma. as it did then. sitting cross-legged and tuning in. in the community and environment. just like anything we set our heart on to achieve cannot be attained without struggle or effort from our side. deep in our heart. Eventually we must all face the suffering of death. Whoever sees his nature is a Buddha. This is as relevant today as it was thousands of years ago. such as a large house with all the latest luxuries. long for. the founder of Zen Buddhism. “What is the ultimate supreme goal of human life? What is real happiness? What do you wish for. speech and actions are pure. or a well paid job? Or is it reputation. making offerings and keeping precepts are all useless. spiritual or both. good looks. and improve ourselves. a fast car. turning on and dropping out. Invoking Buddhas results in good karma.himalaya-yoga. The struggle is for the perfection of one’s thoughts. whether they be material. change our outlook and opinion. William Hart writes. taught. heart and hand must synchronise if we want to realize our goals. Meditation takes place on the inside and requires regular. or adventure? Do you try to find the meaning of your life in relationships with your family and circle of friends?” All these things can make us happy for a short while. A place to accept inherent weaknesses and blemishes. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. They can never give us the perfect lasting happiness that all of us. strive for. body and spirit must develop in a balanced way according to individual temperament and capacity.com 21 . If you don’t see your nature. and that meditation is the method that develops the mind correctly to bring about clarity of understanding. This requires effort. diligent practice with patience and determination before results are noticed on the outside. disharmony. because it is our misunderstanding of ourselves that leads us to disharmony. we can all remember a time when they afflicted us and can foresee a time when they may reoccur. “To find Buddha (awakened mind). agitation. Meditation is an ideal way of performing a self-examination. The path to enlightenment is mindfulness. but they can also cause us much worry and suffering. at work.Relevance of Meditation Today The enlightened masters of the Himalayas taught me that being spiritual is not about locking ourself away on a mountain top for thirty years. being aware of the present moment and living a higher consciousness lifestyle with our families. you have to see your nature. What is Happiness? All of us seek inner peace and happiness because this is what we lack in our lives. or hanging cosmic mandalas in our living-room. playing together and meditating together. Sri Swami Sivananda of Rishikesh taught. working together. reciting sutras results in a good memory. or daydream about? Do you want material possessions. words and deeds. friends and enemies.but no Buddha. Buddha believed that the mind is our greatest resource. Meditation provides a suitable environment for this metamorphosis to take place. The effort is towards attaining balance in the different facets of one’s personality. we regard it as our right. Yet happiness is a goal we strive toward more often than attain. invoking Buddhas. meditation and being spiritual is not about wearing hippy clothes and jewellery from India. Meditation helps us now. being in the present moment and mindful that our thoughts.” Being spiritual simply means. Even if at this moment we are free from dissatisfactions. and making offerings results in future blessings . untainted and filled with love. “We all want to be happy. which in itself is a great achievement.
to understand our sickness. Goenka believes.Bhodidharma taught.family. “Once you stop clinging and let things be. But this is 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The problems we face arise from within. and in the home begins the disruption of peace of the world. Swami Satyananda Saraswati wrote. By letting go of our ego’s reactions and practising forgiveness and acceptance we begin to experience pure and perfect love.” This means living a higher consciousness lifestyle. Meditation is the ideal place where we can examine these experiences and attitudes. Only then will we be free from desires and delusions. but bringing it to the forefront of our daily thought. the madness of finding fault with others disappears. and consider the happiness of others throughout our daily activities. for example . or to heal past traumatic experiences. “Everybody today seems to be in such a terrible rush.com 22 .” We all need to heal our life. Here we can control our ego. “The only thing that will never deceive us is the attainment of full enlightenment. or do is coming up from deep within. When we experience our own suffering it is a difficult time. and other important relationships. unobstructed by fear.” However. and we tend to become overwhelmed with grief. with love. Love is a natural occurrence in the world. This also frees us from the suffering we unconsciously inflict on ourself and others. Circumstances only act as a catalyst to bring them to the surface. wisdom. say and do.” Opening the heart. the more we come to realise a very simple truth: Loving thoughts feel good. It is this view that is the source of all our selfish intentions and suffering. Opening the Heart Mother Teresa said.” This means that everything we feel.himalaya-yoga. “When one experiences truth. It is this view that prevents us from letting go. say. Erich Shiffmann wrote. you’ll be free. The path of meditation allows us to reach this supreme goal. Geshe Kelsang Gyasto answers. and apply the necessary changes to take place within us. We need to free ourselves from the illusion that we are nothing more than this physical body and mind. and unloving thoughts feel bad. even of birth and death. think. Through this understanding we can clearly see that the attainment of enlightenment (higher consciousness lifestyle) is the real meaning of our precious human life. “Self-exploration though regular meditation allows us to recognise that the faults and failures in our daily life are not in the difficult situations that confront us. whereas loving thoughts are the natural response to reality when it is clearly perceived. anxious for greater developments and greater riches and so on. When we are free from the illusionary sense of self that governs what we think. N. we free ourselves from the fear that is the consequence of this illusion. eliminate selfimportance and selfishness. and that the suffering in everyday life gives us many opportunities to live the ideal way. Meditation gives us the chance to reflect on this. “The deeper we explore. We learn to gladly allow the energy of love to circulate and shine through. This simple understanding will initiate a natural change of mind that will culminate in the most important theme of yoga and meditation: Learning to love and be loved. speech and action involves cherishing others more than we cherish ourself. speech and action. and possess the qualities necessary to help all living beings. romantic partners. Unloving thoughts are like self-inflicted poison darts. our ordinary view is that I am the centre of MY universe and that other people and things derive their significance principally from the way in which they affect ME.” In this way we can begin to discover that suffering is our greatest teacher. You’ll transform everything. compassion and non-violence at the centre of our thought. pain and hatred. teachers. and replace negative attitudes with more positive ones. or in the people with whom we have to interact. faults and distractions. so that children have very little time for their parents. This can be achieved through the regular practice of compassionate meditation. and awakening the compassionate spirit inside our self is the key to inner peace and happiness and the essence of spiritual progress. S. cultivating love and kindness. Parents have very little time for each other.
com 23 . brain and nervous system. steering through the continuous flow of conscious thought. We should examine all activity as it happens. new sensations. when we help others to feel less suffering. When we begin our journey on the path to enlightenment it is important to re-evaluate our lifestyle and the direction we are heading with our life. “I cannot teach you. Sharma wrote. your own realisations. most people fill their leisure hours with structured activity.himalaya-yoga. in these moments suffering and enlightenment are one. new feelings. In meditation we discover how thoroughly our life is shaped by our thoughts and the way we interpret what’s going on. This book has offered limited explanation on the actual experience of meditation. When we open our mind to meditation. People move from one thing to the next without a pause. They continue to build and store up within us. And this is the happiness. Journey of Self-Discovery T. new vibrations. feeling and emotion manifests itself in one form or another in our body and in our life. Robin S.” As we go deeper and deeper into meditation. new mode of thinking and 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. “In the midst of everyday activities.” Stillness in meditation directly relaxes the mind. In the depths of our suffering we can learn from the past. different thought patterns and interpretations. releases tension and stress. and eventually it will bring us to the ultimate truth and divinity of all things. creates and reacts according to different outside or inside stimuli.V. life. the mind is kept continually distracted with details. adapt and evolve. “To myself I am only a child playing on the beach. Daily tension and stress does not have any way to release or disperse. Meditation carries us directly to the depths.” After the regular and diligent practice of meditation considerable changes begin to take place in the mind. the tragic losses and frustrations. Nothing more. Even at the end of the day when the mind could take some time to reflect. not just as all or nothing. our own experience of the soul.K. and that the ultimate ideal of universal compassion can be approached in small ways. It is a firsthand method. it is actually found right in the midst of our daily existence. This teaches us not to live apart from the world. how it responds. Desikachar wrote. accept the difficult present and become stronger for the future. Problems dissolve and deeper wisdom emerges. we begin to discover our own truth. Every thought. However. freedom and enlightenment that we all seek. nothing can substitute for the personal exploration of our own mind. the moment we do a positive thing for others without thought or concern for ourselves. Meditation helps us to experience emptiness and undergo a profound transformation of our experience of the world. speech and actions. and revealing reality in its crystal-clear reflection. As Bruce Lee said. navigating into calm seas. only help you to explore yourself. The whole mind and nervous system become remodelled. and awakens it to the potentials that are present in each and every person. new cells. It is important to slow down the mind and actually be in the present moment. “The journey of self-discovery through meditation takes each of us in a different direction. As Sir Isaac Newton once said.also a great opportunity to become stronger. We discover that enlightenment is not some great cosmic peace trip for monks in caves. less distress from the inevitable negatives of life. We will have a new mind. New nerve-currents. your own Truth. your own discoveries. while vast oceans of truth lie undiscovered before me. a new heart. and how our mind observes and perceives its thoughts. We notice this with surprising clarity as we become more sensitive to the inner feeling of who we are.” This is the journey you must make yourself. change becomes possible. new avenues and new channels are formed. This is because everyone is different and will have a different experience. creation and the cosmos. but to live a real and active part of it. By regularly practising we can delve into our own consciousness with meditative exploration and come to our own profound and meaningful understandings. focusing fully in the here and now.
himalaya-yoga. For best results do not begin meditation or yoga until at least 4 hours after a heavy meal. With a clear mind we can then contemplate our life and make positive changes and conscious decisions towards attaining our full human potential. diet.acting and a new view of the universe. cleanliness. Changes may include moral discipline. The greatest minds of our time. truthfulness. little by little. have all emphasised that the journey of self-discovery and spiritual evolution is man’s greatest adventure. Meditation is the ideal place where we can empty our mind from all the programming and brain-washing in the world today. bowels and bladder should be empty. and ultimately to inner strength and peace. Diligent practice and persistence with meditation produces results that are permanent and abiding.com 24 . Before Beginning Before diving straight into meditation be aware that it is a long term process. and should be pursued as the ultimate supreme goal of human existence. Before starting meditation and yoga the stomach. at this time. Paramahansa Yogananda and Einstein. This means understanding our true nature as a spiritual being. But meditation on any philosophical theme could be a powerful constructive aid on the path of personal development. non-violence. They are meant as guidelines for the meditator in the absence of a spiritual guide or meditation instructor. Early morning practice is 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. the nature of impermanence and the attainment of enlightenment. to make fullest use of imagination and will power. The following are certain practical points regarding the basic techniques and lifestyle necessary for success. Osho. This means reevaluating all areas of your life and making positive changes where possible. It is generally believed that meditation promotes stillness of the mind through concentration and heightened awareness. It involves incorporating a holistic lifestyle. whereby a greater receptivity is attained and previously unknown depths of consciousness can be penetrated.” Swami Shyam Yoga The principle goal of meditation is self-realisation. GENERAL NOTES FOR THE MEDITATOR “Mental health and positive thinking are the cures for many modern diseases. and fill it with an inspiring and enlightened presence. including Gandhi. Meditation also leads to increased ability to think clearly. not just sitting quietly for a few minutes each day.
try to maintain mindfulness by constantly being in the present moment. Processed foods. Determination includes awareness of all thoughts. Remove all jewellery. ““All that we are is the result of what we have thought. alcohol. our food and water) that affects the internal environment of our bodies and determines the rate at which we age. Chemical sprays and fertilisers. systematic practice is essential. aware of all thoughts. We are the sum total of all our karma. Every moment we are changing the aspect of our existence. It is extremely important to have a strong determination to succeed while maintaining a positive mental attitude. the health of the Western world is deteriorating at an alarming and ever quickening rate. Smoking. Hormone enhanced meat and dairy products. Chlorinated. thought. Mental. Although we appear positive on the outside it is this underlying negativity that we ultimately attract. What most of us fail to realise is that it is what goes into our bodies (that which we absorb from the air. Every moment we are creating our self. joints and glands. caffeine. “Natural forces within us are the true healers of disease. Wear loose and comfortable clothes made from natural fibres. high sugar and high fat junk food. speech and actions. and maintaining a high standard of morality. they break down and inhibit the body’s immune system. arteries. now! (See Earth Healing Meditation). Almost all illness and diseases are directly related to the health and condition of our body’s internal environment. and our overall level of health.” If you are non-spiritual.fear of failure. When the body becomes overloaded and unable to keep up the fight. Discipline To succeed in meditation one must have discipline. physical and emotional tension and stress. As these toxins accumulate in our cells. avoiding anxiety and depression through life’s ups and downs. We are responsible for our own future and for the future of mankind. Toxins then build up within the body. speech and actions. However. with 90% of their thoughts being negative. most people are only positive on the surface. for example .” Despite more medical knowledge.himalaya-yoga. Toxicity creates a 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Discipline yourself to apply your best effort in all things throughout the day. Toxins absorbed through our external environment (as well as self administered) include: Exhaust and factory emissions. and cause blood and tissue toxicity. Be positive. and over time damage organs. Start your meditations on a new moon to incorporate the natural flow and cycles of the universe. Attract positive energy. fluoridated and other pollutants in water. tissues. Positive Thinking and Determination There are many obstacles on the path of meditation. Personal Health and Hygiene The Greek philosopher Hippocrates said. watches and spectacles/glasses.com 25 . truthfulness and celibacy. Taking a cold shower before you begin can make you more alert and greatly enhance the effect of your practice. Buddha said. It decides the trend of our mind towards integrity or weakness. Swami Sivananda says “To achieve the goal of yoga one must have constant spiritualisation of all activities and cultivation of virtues such as non-violence.recommended. speech and action. Regular. Discipline also means restraints on behaviour through universal moral commandments.” Our thought is our own making and it affects all our succeeding thoughts. it is then that disease creeps in. Positive thinking promotes mental health and helps to remove negative thoughts. good or ill. selfpurification and spiritual discipline. technology and health care facilities than ever before. disrupt the pH level.
breeding ground for germs and viruses, allowing them to penetrate a weakened immune system. Avoiding and removing toxicity from the body is paramount, if we are to regain and maintain vibrant health, reduce the effects of premature ageing, and ward off illness. In our world today, it is virtually impossible to avoid toxic contamination. However, with environmental awareness and yogic training, combined with minor lifestyle changes, such as food and cleanliness, it is possible to drastically reduce the harmful effects, increase the length and quality of life on this planet, and live free from sickness and disease. Healthy Diet Eat slowly, consciously absorbing prana from your food. Eat a nourishing and well balanced diet, based on natural foods. Avoid over-eating. Avoid over-fasting. Avoid over-processed foods. Eat only foods that are freshly prepared and easily digestible. This keeps the body light and supple and the mind calm, giving a high resistance to disease. It is essential to drink plenty of water between meals, especially during periods of intense practice to avoid dehydration and to support healthy bodily function. Take natural remedies according to your requirements; Ayurveda, Traditional Chinese Medicine, Homeopathy, Western Herbalism. Avoid pharmaceuticals and synthetic medicines except in emergencies. Warning: Consult your medical advisor before making any major dietary changes. A daily diet should be prescribed according to the nutritional requirements of your individual constitution. Vegetarianism It is assumed by many that vegetarianism is an integral part of meditation and yoga practice. This belief is only partially true, for while yoga views vegetarianism as the most beneficial system of nutrition, it does not insist that all practitioners of yoga become vegetarians. Non-vegetarians are heartily accepted as practitioners of yoga. This book, however, is not interested in arguing the pros and cons of meat verses vegetarianism, but simply to instruct that vegetarianism is the preferred nutritional system of yoga and meditation. This is because total body health can be obtained with a vegetarian diet which is beneficial in preparation for higher forms of meditation and yoga. Many modern food types as well as meat have a tendency to be a greater repository of toxins and waste products than vegetarian food and may be detrimental to the purification process of the mind and body. The ancient gurus and rishis of yoga advise but do not preach vegetarianism. One of the basic aims of yoga is to tune the body to a high degree of sensitivity and this is more easily achieved by abstaining from meat. Remember, yoga aims to bring about mental peace and tranquillity as well as physical relaxation, which is more easily obtained if one does not eat meat. If you are not sure whether you can obtain all your nutritional needs of the body from a vegetarian diet, then you should not become one. But if you study any charts given on this subject you will clearly see that all the body’s requirements – fats, carbohydrates, proteins, vitamins and minerals - are obtained in more than adequate quantities in vegetarian foods. It is recommended that advanced students should consider a purely vegetarian diet to enhance spiritual progress. Manu, the codifier of laws in ancient India, summed up the most sensible approach to the whole subject when he said, “There is no wrong in eating meat or drinking wine, but the abstention therefrom gives many benefits.” Fasting Digestion is a process which requires considerable energy. Fasting relies on the body having sufficient vitality to initiate its own cleansing process once the digestive load is removed. It is a very powerful cleansing technique and should be used with caution. According to Umasvati, the second century A.D. Jain philosopher of India, fasting has six beneficial effects: you will become free from all desire, you will not desire a longer life, you will not desire a shorter life, you will not desire the company of friends, you will not desire any pleasures of the senses, you will not desire
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approval. A fast may last from one day to six weeks. There are many different ways to fast that produce various physical and mental benefits; water, food, juices, brown rice, urine, as well as practising non-attachment through abstinence. How and when to fast is a personal choice. How and when to break the fast is also extremely important. Seek proper guidance. It is not just a matter of starving yourself for a few days. Over-fasting weakens the body. Medical science has proved that short fasts cleanse the whole system and promotes rejuvenation. The philosophy of yoga recommends fasting once per month on the eleventh day of the new moon (or according to your religion). Exercise Regular exercise is essential for a healthy heart, lungs, digestion, muscles and circulation. Regular exercise relieves tension and stress and induces a good night’s sleep. Exercise may include yoga, jogging, swimming, cycling, sports, or walking in nature. For general health purposes the American College of Sports Medicine suggests a minimum of 20 to 60 minutes per day of increased cardiovascular, respiratory and muscular activity, 3 to 5 days per week. Light exercise before meditation can loosen up the back, neck, hips, knees and ankles, and increases the circulation of blood and prana. It is far easier to practise meditation when the body is healthy and can sit quietly, without pain or discomfort, and is fully charged with vitality and strength. In yoga, proper exercise is given by surya namaskar and asana, which work systematically on all parts of the body, stretching and toning the muscles and ligaments, keeping the spine and joints flexible, improving circulation and the flow of prana. This brings steadiness and lightness to the body and mind. Never exert undue force, as pain is a signal to stop the practice. Warning: To avoid injury always consult your medical doctor before commencing any health program. The amount of physical activity you perform should be safely within your physical limitations. Proceed with a suitable and structured program. Sex The philosophy of yoga advises the reduction of sexual activity and thoughts, so that sexual energy can be conserved and used for spiritual progress. This is the true interpretation of ‘celibacy’ for the average practitioner. Complete sexual suppression is not necessary, but it should be reduced and controlled as much as possible. This will save huge amounts of energy and considerably decelerate the ageing process. It will also help in reducing the great attachment that people have with sex and the material world. Advanced students may choose to completely abstain from sexual activity and thoughts. Sleep Sleep is a periodic, natural, reversible loss of consciousness. The optimum amount of sleep varies with each individual and age, with children requiring more sleep than adults. The National Sleep Foundation maintains that eight to nine hours of sleep for adults is optimal and that sufficient sleep benefits alertness, memory, problem solving and overall health, as well as reducing the risk of accidents. The University of California, San Diego, found that people who live the longest sleep for six to seven hours each night. The University of Pennsylvania has confirmed that the more one works, the less one sleeps, and that work is the single biggest factor troubling sleep. Many people have trouble sleeping, which may stem from a number of issues, including: Uncomfortable sleep furnishings. Stress from family, job, personal issues. Environmental conditions: heat, cold, pollution, noise, bright light. Environmental surroundings: tidiness of room, odours, cleanliness. Poor body positioning. Illness.
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Pain. Medicine and drugs: some medications may cause insomnia, or result in dependency on a drug to fall alseep; others, including recreational drugs, are stimulants that may make sleep difficult or impossible. Improper sleep timing: outside the rhythms of nature. The philosophy of yoga recommends early to bed and early to rise. For the average practitioner, this is approximately 10 p.m. to 6 a.m. This is ample time to get a good night’s sleep and gives you enough time in the morning for meditation and yoga. The regular practice of yogic techniques, such as corpse pose and yoga nidra, greatly enhances the relaxation and rejuvenation of the mind and body, and promotes restful sleep. (See Advanced Meditations) Meditation Room For success in meditation, it is best to have a proper attitude and environment. The place of meditation, schedule, physical and mental state should all reflect a readiness to turn inward. Try to have a separate room for meditation. If this is not possible designate an area especially for meditation only. Keep your meditation room simple and clean. For inspiration, a simple focus point may be set up in the room including fresh flowers, or objects and symbols according to your personal beliefs. As meditation is repeated powerful vibrations will be lodged in the room. In six months the peace and purity of the atmosphere will be felt. Regularity The regularity of practice is very important. It is difficult to focus the mind when it wants to jump about as soon as you sit down for concentration. Meditating at a fixed time every day conditions the mind to slow down its activities with the minimum of delay. Not having time or not making the time to meditate indicates the lack of commitment and you may want to re-evaluate your lifestyle before continuing. The most effective times to meditate are at sunrise and sunset. The mind will settle down more quickly when a regular time and place have been established.
Sit on a small cushion with the legs crossed. Adjust the sitting position until comfortable. Close the eyes. Relax the face, shoulders, arms, stomach and legs.
Keep the spine and head straight, as if the top of the head is being pulled up to the sky. Relax the breathing. Relax the mind.
There are many different hand positions. This one rests the hand on the knee with the thumb and index finger joined in chin mudra.
Sitting Position In his rules for Zazen, Mumon Yamada Roshi states, “There are four meditation postures: walking, standing, sitting and lying down. The sitting posture is the most quiet of these four… To sit on this very ground is to become one with this whole universe...” The Roshi suggests to commence
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the body should be relaxed and calm. A cross-legged position provides a firm base for the body and makes a triangular path for the flow of energy. The fingers and the hands in contact with the knees close some of these circuits. speech and action. pranayama and bandha. More important is having a good posture in the upright position.himalaya-yoga. Some of the prana is discharged from the tips of the fingers. It is not important to sit in the lotus at this stage. Mudra is a higher practice which leads to the awakening of the kundalini. prana is nevertheless continually flowing within the physical body. Simply disassociate from it. find your most comfortable position. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It will gradually slow down. For example. Metabolism. Though we cannot normally detect this more subtle aspect of our being. Feel as though the top of your head is being pulled up to the sky. Mudras are a combination of subtle physical movements which alter mood. By regularly sitting in meditation you will.meditation training in the sitting position. In this way it is possible to experience inner forces which otherwise remain hidden and dormant. brain waves and breathing will slow down as concentration deepens due to a steady sitting position. emotional or devotional gesture and attitude’. Gently rest the tongue against the roof of the mouth. the position of the hands while practicing meditation is very important. Mudras can be categorized into five main groups. Advanced mudras are introduced after some proficiency has been attained in asana. A mudra may involve the whole or part of the body in combination with asana. This helps to steady the mind and encourage concentration. The hand mudras are methods of redirecting the prana inwards. Mudra has symbolic meaning and neuro-psychic implications. Be the witness. and observe it as though you are watching a movie. You may like to choose the above suggested sitting position with one of the many thousands of mudras. Before starting. Just try to be comfortable without damaging your knees. but without judgement. bandha and visualisation techniques or it may be a simple hand position. he can develop the power to invoke forces within. ‘short-cut’ or ‘circuit by-pass’. Seek proper guidance. At first it may seem to be an insignificant aspect of meditative practice. attitude and perception. If this is not possible try sitting on a chair. being mindful of all thought. Enlightenment is extending the meditation beyond quietly sitting alone. Between them these groups engage substantial areas of the cerebral cortex: Hasta – hand mudras Mana – head mudras Kaya – postural mudras Bandha – lock mudras Adhara – perineal mudras Ancient statues and carvings of yogis and sages have been found depicting a characteristic mudra. but will eventually become concentrated. by maintaining the awareness while going about our daily life. that the wrong position of the hands can affect your meditation. If the individual dwells on and tries to experience the meaning contained within a mudra. and gross blockages have been removed. The prana is kept within the body instead of being lost. yet it has been found by the rishis and yogis throughout the ages. Once you have established a comfortable position and relaxed breathing do not move the body unless it is absolutely necessary. along with the concentration of prana. Yogis have experienced mudra as attitudes of energy flow intended to link individual pranic force with universal or cosmic force. If the mind persists in wandering do not force it to be still. Mudra The Sanskrit word mudra means ‘psychic. The spine and head should be straight but not tense. Command the mind to be quiet. and which deepen awareness and concentration. It is also described as a ‘seal’. A cushion is a valuable tool in maintaining a comfortable position. pranayama. through experimentation.com 29 . At first the mind will wander and jump around.
If we sit while one inch of incense burns. As strength and stillness increase so too should the length of time spent in meditation. As Milarepa. brain and the nervous system. Meditation is a skill that responds well to practice. But progress also depends on 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The first sign of progress is waking up early and practising regularly at the same time every day. you are at least sowing the seeds of future happiness. The 10 Meditations to Inner Peace and Happiness will guide and support you through many of the ups and downs that beginners usually face when first attempting meditation. Gradually increasing by 5 minutes each week is a great way to train yourself in meditation. You will have a new mind. Pain. It may take many years of discipline to achieve success. So even if you feel that you are not making any progress. remember that by applying effort to training in meditation you are creating the mental karma to experience inner peace in the future. with good awareness. “Over the past three years. This may take a few months to achieve depending on the capacity and time available. usually after a few weeks of daily practice. the great Tibetan yogi said. Progress Nelson Mandela once said. Pamela Paul wrote. Simple discomfort will soon disappear. “Do not entertain hopes for realisation.” Expectations Do not expect overnight results. Mumon Yamada Roshi states. Experiment by meditating in different positions. Beginners may experience pain in the body during and after meditation. Persist and you will succeed.com 30 . As you train the body to sit quietly. Pain Pain teaches us about suffering. back. neck or shoulders. If you experience extreme pain anywhere in the body then you should terminate your practice immediately and seek medical advice before continuing. acceptance and compassion. sitting for three hours in meditation. ankles. and in time you will understand the need for patience and persistence. Disappointment may result from not understanding basic concepts and theories.” At the beginning even if your meditation does not seem to be going well. Other signs of progress are sitting for one hour in meditation.Duration Beginners may start meditating for only 10 or 15 minutes. tensions and depression during or after meditation may also indicate incorrect practice. the muscles and joints necessary to hold the body in meditation will develop and strengthen with regular practice. and is an indication that we are going/have gone beyond our current limitation and capacity. Beginners should aim to sit quietly and still for one hour.000 Americans were treated in an emergency room or doctor’s office for yoga-related injuries. “After climbing a great hill.himalaya-yoga. buttocks. This is quite normal in the beginning and should not stop you from continuing your practice. makes one inch of Buddha.” After you have been regularly and correctly practising meditation for only one month you will already begin to notice a deep sense of peace and harmony emanating from inside you. but practise all your life. 13. Headaches. our spirit naturally becomes clean. but always meditate everyday without fail. In TIME Asia. a new heart and a new view of the universe. Be Patient with yourself.” Progress can be ascertained in different ways. The whole mind and nervous system becomes remodelled. This gives time for the body and mind to adapt and evolve to the new demands being placed upon it. discomfort or stiffness may be experienced in the knees. one only finds that there are many more hills to climb. thighs. according to the Consumer Product Safety Commission. lying down or sitting in a chair. “One inch of sitting. etc. The practice of asana contains several good stretches that can certainly help you through these first challenging stages of meditation. Do not give up. Massaging the painful parts of your body before and after meditation with pure coconut oil can help improve circulation and strengthen your body. After several years of regular meditation considerable changes take place in the mind.
the more we become aware of the holistic nature of our being. allowing us to discover for ourselves deeper realms of consciousness. We begin where we are and how we are. The more we progress. The actual practice of meditation takes each person in a different direction. Light and nutritious vegetarian meals are the usual diet at retreats. our behaviour. help us through the ups and downs of our normal everyday lives.the quality of practice. breath. located in a quite and beautiful natural environment. emphasising all aspects of human life. our breathing and our meditation. Each of us has a different starting point depending on temperament and capacity. deeper self-purification. realising that we are made of body. We should celebrate our individuality and accept our personal starting point. Before undertaking any kind of retreat. This process unveils the spiritual potential of man. and the stresses and strains of work and family life. but with regular practice the layers of the mind are peeled away. When we gain more understanding of ourselves and reach a point we have personally never been before. Initially this brings inner peace and happiness to our life. This careful observation will allow us to discover something new about ourselves. Yogis believe that meditation is the art of controlling the mind in order to gradually awaken and reconnect us to the divinity within. Usually. that is progress. Meditation retreats are a time for self-discovery and selfrealisation. Each of us is required to pay careful attention to the direction we are taking. A seven to ten day retreat is required for learning advanced techniques. We should not compare or compete with others. where many participants experience profound personal insight and spiritual progress. Advanced Yogic Meditation Central to the philosophy of yoga is the belief that divinity or God is already inside us. and more. our health. which is the seat of pure consciousness. They are usually held in a specially designed facility. resulting in complete absorption with the Divine. so that we know where we are going and how we are going to get there. including our relationships with others.com 31 . not just duration. strength and guidance.himalaya-yoga. The fruit of meditation is the union of this creative energy with pure consciousness. It is then raised up through the spine to the crown of the head. and whatever happens. Retreats are a powerful way of programming our minds and bodies to develop good habits and routines that. and taking our commitment and devotion to the next level. Noble Silence – the principle of minimum communication is a powerful technique practised at most authentic retreats to promote inner awareness. giving us the chance to eliminate mundane tasks and concentrate on the object of the retreat. Three day retreats are very useful for cleansing and recharging our whole being with determination. Retreats Meditation retreats are extremely beneficial to our lives. especially if taken two or three times per year. as there is not enough time to go deep into the subconscious. We are One 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Reaching our full potential as complete human beings means incorporating all aspects of ourself. mind. all cooking and cleaning is organised by the retreat manager. but has remained dormant. upon our return home. happens. where there is no separation. Correct preparation and inner strength must be developed before undertaking thirty day retreats and longer. This may include inspirational and relaxing techniques. releasing us from our attachment to the physical world. no duality between the individual human spirit and the Supreme Universal Spirit. This can be symbolised by the awakening of the creative energy sleeping in the base of the spine. They help us to take a break from the hustle and bustle of daily activity. Advanced Tantra Yoga meditation techniques involve unblocking and purifying the energy channels and energy centres in the prana body. and root-out and destroy our demons. By transcending the mental and physical worlds we attain the realisation known as samadhi. participants must be prepared to develop an attitude of commitment and resolve to turn their minds inwards for the full duration. veiled by the illusion that happiness can be found in achieving material possessions and desires. or God. Correct practice involves a well structured and systematic program designed for individual requirements.
confusion. . (See Appendix 3 & 4). light. They resolve to live a higher consciousness lifestyle. incense. It may include untrodden paths. Truly enlightened people. so that we have a good idea of where we are heading and what it is meant to feel like.himalaya-yoga. do not meditate so much that you neglect your obligations to family and employer. part of the supreme universal consciouness. In time things that were once difficult become easy. Tune in to your higher consciousness and live a more meaningful life. Observe with a peaceful mind. While meditating we are practising being in balance and harmony. . with all one's goodness and righteousness. living with all one's soul. travelling abroad as well as smelling the flowers in your own garden. which system you practise. improving every aspect of themself ceaselessly and continuously. As you become more adept at meditating. However. “True religion is real living. and spontaneously create compassion and kindness. which guru you follow. are prepared to put off short-term pleasure for the sake of long term fulfilment. This requires greater self-discipline and may include a strictly vegetarian diet. creating peace and harmony. and colours. They fall prey to falsehood and lose their minds to insanity. Observe your happiness. Throughout the day be aware of your thought. not committing sexual misconduct and not taking intoxicating substances. Fears that once prevented them from all the happiness. etc. “The fools of this world prefer to look for sages far away. capacity and devotion of the individual. We are all different important. Contemplate this for a few moments before finishing your sitting meditation. so that we are mindful throughout the ups and downs of daily life. what is suitable for you. attending lectures and classes. This is the feeling of inner peace and happiness. and therefore require to satisfy our own understanding and perceptions. Practice makes perfect. Mindfulness throughout the Day At the end of sitting meditation it is recommended that you lie down and simply observe the beauty and joy of the present moment. Searching is an improtant part of choosing the right path according to your temperament and capacity. They prefer to look for distant knowledge and long for things in space.e. the sutras say.com 32 . your pleasure and pain. Depending on the karma. Searching Bhodidharma taught. aspects of creation. greed. fear. As Albert Einstein said. (See Advanced Techniques ‘Mindful Walking’). speech and action.with the Universe. extend your meditations beyond quietly sitting alone. They tackle their weaknesses and fears head on. peace and happiness in all our activities. not lying. not stealing. ‘Mind is the teaching’. It may take a second. not killing.enlightenment – being aware of the ultimate truth of all things at all times. without reacting. They don't believe that the wisdom of their own mind is the sage . Searching may include reading. The main thing is to find what works for you. Higher Consciousness Lifestyle Those who truly wish to support and advance their meditation and reach their full potential as spiritual beings should choose to lead a higher consciousness lifestyle. new avenues. or personal beliefs combined with world religions and philosophies. reducing the hours of sleep and conservation of energy. Instead incorporate meditation and wisdom into your daily life. It is different for everyone. health and prosperity they deserve fall away. Morality plays an important role in spiritual evolution. i. even if at first the unknown brings discomfort.” Cultivating a spiritual life is enhanced by giving less importance to the physical world such as materialism. this may take many years of diligent practice. This is the supreme goal of human life . buddha-images. desires and pleasures of the senses. your suffering. what motivates you to get out of bed 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The goal is to train the mind to maintain this awareness in every moment. those who experience happiness daily. But people of no understanding don't believe in their own mind or that by understanding this teaching they can become a sage.” Too much searching is a common obstacle and may be caused by doubt. It is a personal choice which path you take.
every morning and practise. You must decide. It is the regular and systematic practice of this path that will eventually lead you to spiritual progress. Chopping and changing: this style today, that style tomorrow, this spiritual guide today, that one tomorrow, is a sure combination for slow progress. Practising different techniques every day with no thread is the long way round to achieve success. There is too much searching, wondering, and questions. Changing paths must be kept to a minimum. As Aldous Huxley said, “Man approaches the unattainable truth through a succession of errors.” Therefore, learn from your mistakes. Use the techniques that are available to you. They are like road maps. They show the most direct way to get where we want to go. Take your time and make a choice. Question what you are doing and why. Know why you have chosen this path. Have faith. As you go along make changes according to your individual requirements and realisations. Keep asking questions, keep exploring and observing. Developing a daily personal practice is the key to success.
Obstacles on the path
“The problems we face arise from within. Circumstances only act as a catalyst to bring them to the surface.” Swami Satyananda Saraswati
In the Bhagavad Gita, Lord Krsna tells Arjuna, “Out of many men, few strive for perfection, and out of those who strive for perfection only a few succeed.” This is because there are many obstacles on the path of yoga and meditation that all students are faced with right from the beginning of their yogic career. Those who seriously take up the spiritual path and begin to do systematic daily practice will soon come face to face with certain peculiar difficulties and disappointing experiences that at first tend to dismay and discourage. Failure is the pillar of success. This again stresses the importance for proper guidance from a qualified instructor. Serious students will of course make every effort to overcome these difficulties, but there are also those who are not ready for the physical, mental and spiritual evolution offered by the science of meditation. Meditation is not separate from the rest of life. All situations provide opportunity to practice, to grow in wisdom and compassion. The right effort is for us to be mindful in all circumstances without running away from the world, and to learn to act without grasping or attachment. The foundation of spiritual life is virtue and morality, and are a fundamental part of meditation. Take care with the basics such as moderation in eating, sleeping and speech. These help bring the inner life into peace. A life of excess is difficult soil for the growth of wisdom. Do not imitate the way others practice or compare yourself to them. Learn to use your own breath (See ‘Meditation 5’) and everyday life as the place of meditation and you will surely grow in wisdom. All meditators are advised to study with a qualified yoga instructor to avoid misunderstanding of fundamental principles, and to follow a purely yogic lifestyle by practising non-violence, truthfulness and purity. The following guidance is for obstacles that are commonly encountered on the path of yoga and meditation. Proper Guidance The search for peace and enlightenment requires correct understanding. Many people get lost on the path through incorrect views and miscomprehension. Successful progress is limited without
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proper guidance. Books, CDs and DVDs can be very useful, but can never replace individual guidance from a qualified and experienced teacher. Basic principles and techniques must be fully researched and understood. With correct guidance your own understanding and inner wisdom will emerge through self study and diligence.
A Good Place to Practise Beginners are advised to find a clean and quiet place to practise, sheltered from extreme wind, heat and cold. Advanced meditators should be mindful throughout the day in all places and all situations. Make Time to Practise Wake up earlier and practise before your busy schedule. It is suggested that meditation and relaxation techniques can also be practised in lunch breaks and in the evening before sleep. Limitations If you are in pain and must move your body, then you may quietly lie down and continue meditating, but do not fall asleep. Over-practising produces mental tension and tiredness that weaken the mind and body. 1-2 hours of yoga and 1-2 hour of sitting meditation per day is optimum for achieving safe results. Rushing produces poor results and may cause injury. Seek proper guidance. Distractions Newcomers to meditation may find that their mind is easily distracted by a variety of things including, noise, light, pain, uncomfortable position, insects and thoughts including regret, fear, doubt, planning and daydreaming. It is important to do your best to remove all distraction before you begin. This may include finding a quiet place to meditate, closing the curtains, taking a few minutes to relax into a comfortable position, and covering yourself with a light blanket. When you realise that your attention has been distracted away from the technique, try your best to simply observe the distraction, but without becoming attached to it. Acknowledge that you were distracted and gently return to the technique. This can be quite challenging for beginners, but with persistence and regular practice, the mind learns to become immediately calm and focused as you settle into a daily meditation routine.
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Ego The ego can be a huge obstacle on the path to enlightenment. Self-importance, self-cherishing and selfishness all need to be conquered and reversed in order to make spiritual progress. To equalize self and others is to cherish others as much as we cherish ourself. Until now we have only cherished ourself. Shantideva wrote, “All the suffering there is in the world arises from wishing ourself to be happy.” Therefore, if we wish to be truly happy we must become selfless, i.e. by giving up the ego. But if I am not me, then who is the thinker? Who eats the dinner? Who is reading this book? The self cannot imagine the self not existing. The idea of giving up our ego seems at first quite frightening. After all, you are all you have! But the self is an illusion. You can wake up from this illusion. Giving up the ego actually comes as a big relief. When the ego falls away a freedom exists that is absolutely wonderful. This concept is beyond where you are at the present time. Understanding can only be found through regular meditation and regular acts of compassion and kindness. Bad Diet A bad diet can have a serious detrimental effect on your general health as well as on your progress in meditation. For optimum health eat locally grown vegetarian foods that are fresh and clean. Seek proper guidance in determining the best diet for your constitution. Negativity and Depression I hear many people tell me that they can’t do yoga because they are overweight, or that they can’t meditate because they can’t sit still for a single minute. The whole point of ‘practising’ yoga and meditation is to improve from wherever we are, and to become healthier and happier. Negativity and depression drain prana. Correct practice of yoga and meditation makes us strong, cheerful and healthy. Humour is a rare gift of nature. It removes depression and brings joy and cheerfulness. Attract positive energy. Desires Unfulfilled desires bring sorrow. The mind that lusts after many things is not concentrated on one object. Be positive, specific and realistic in manifesting your goals and dreams. Doubt Doubt is a common disease that plagues the foundation of personal progress. Yoga and meditation are scientific techniques to perfect health of mind and body. This means that with correct practice they have been medically and historically proven to work. With regular practice, inner strength and peace will emerge removing all doubt and confusion. Fear Fear drains prana and eats away at the heart of man. Robin S. Sharma writes, “Fear is a mental disease. It is a controlled response. It is a life-sucking disease that can easily consume your energy, creativity and spirit. When fear rears its ugly head, beat it down quickly. The best way to do that is to do the thing you fear. Understand the anatomy of fear. It is your own creation, and is as easy to tear down as it is to erect. Methodically search for and then destroy every fear that has secretly slid into the fortress of your mind. Be fearless! This will give you enormous confidence, happiness and peace of mind.” Dark Thoughts Dark thoughts may arise once you begin meditation and yoga. They are deep-rooted karmas coming to the surface. Do not be afraid. Keep practising and you will purify your entire being. Just practice in the right direction and leave the rest to your karma.
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They can cause serious mental and physical illness. www. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. sex and sleep are not conducive to success in meditation and yoga. Avoid Heated Discussions and Debates Heated discussions and debates drain prana. with a clear conscience. Practicing when tired weakens the body further. do not fear places where many things come into contact with the senses.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Talkativeness Listening is a great virtue on the path of wisdom.himalaya-yoga. Accept everyone as a unique and wonderful being. When you are tired lie down and practise relaxation techniques. Tobacco. Late Nights Late nights drain prana. In the same way the dawn of the noble path is preceded by morality. providing us with the proper nourishment and direction. Try to help them by sharing your wisdom but do not get caught up in trying to convert them. Avoid over-exertion. routine becomes habit. Plenty of effort is required to make progress. They disrupt the flow of prana and destroy the inner strength and vitality of the mind and body. Choose your friends carefully. Laziness and Inertia Daily exercise and meditation is essential for a healthy mind and body. Enlightenment does not mean deaf and blind. Fatigue Fatigue is harmful to the mind and body. Pra Rajaprommajarn. if you must be there. inflates the ego and may cause injury. They will find their own way eventually. food. Bad Moral Conduct Virtue and morality are the mother and father of spiritual cultivation. (See ‘Vipassana Meditation’). There is no room for laziness on the path to inner peace and happiness. Live a pure life. but do not worry if you disagree with them. Alcohol and Drug Abuse These oppose the purification process of yoga and meditation. dirty and unfriendly places and people. Adults should try and maintain regular sleeping hours from 10pm to 6am. Showing off drains prana. Every effort must be made to get into a good routine. Director of Vipassana for Northern Thailand wrote “Golden and silver rays in the sky precede the sunrise. Talkativeness drains prana and disturbs the tranquility of the mind.himalaya-yoga. If you know Truth your mind is at peace. weakens the mind and body and disrupts yogic routine. It is always hard at first to get the ball rolling. Avoid noisy. Too much work.Bad Company Bad company disturbs the tranquility of the mind and body.” Bad moral conduct disturbs the tranquility of the mind and body and produces negative karma. After one month.com 36 . It is meant to provide guidance and counsel for those who wish to practise. However. Only insecure minds need to justify their methods. Just be mindful and do not be fooled. When you are sick lie down to practise mediation and observe your sickness.
as this removes many physical and mental blockages and energizes the whole system by improving circulation and metabolism. The classic yoga techniques of surya namaskar and asana may also be practiced. Physical exercise is also an excellent way to release the daily build up of mental and emotional tension and stress. according to your constitution and capacity.STRETCHING BEFORE MEDITATION “Yoga will emerge as a mighty world power and will change the course of world events. Hippocrates said. cycling. Pilates. “Walking is man's best medicine. as well as aerobics. The following meditation warm-ups are a gentle way to prepare the mind and body for meditation. lungs. sports and walking in nature. jogging. digestion. Five Tibetan Rites.” Swami Satyananda Saraswati Exercise for Health The ancient secrets to health and happiness and modern medical research agree that regular exercise is essential in maintaining a healthy heart. There are many physical fitness and health systems available today such as Yoga.” However. bones and joints. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 37 . muscles. it will be up to you to choose a physical exercise routine that inspires and motivates you. All systems in the mind and body require regular exercise in order to achieve optimum health and freedom. which are essential in developing the ability to sit comfortably for extended periods of time. Seek proper guidance. and suits your constitution and capacity. swimming.himalaya-yoga. It is just as important to stretch the body before sitting in meditation. Chi Kung and Tai Chi. It promotes strength and stamina in the legs and back. circulation.
India. They are a group of simple movements and stretches that are designed to remove blockages that prevent the free flow of energy in the body and mind.com 38 . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. They are extremely useful in preparing the body for sitting in meditation for extended periods of time. Munger. (See ‘References’). always consult your medical doctor before commencing any health program.Pawanmuktasana The Bihar School of Yoga. and should be practised regularly by beginners for several weeks. recommends the following Pawanmuktasana Series. Proceed with a suitable and structured programme. These techniques have become an integral part of Himalaya Yoga. Toe Bending – Padanguli Naman Ankle Rotation – Goolf Chakra Ankle Crank – Goolf Ghoornan Knee Bending – Janu Naman Knee Rotation – Janu Chakra Hip Rotation – Shroni Chakra Waist Rotating Pose – Kati Chakrasana Half-butterfly – Ardha Titaliasana Full Butterfly – Poorna Titali Gesture of Psychic Union – Yoga Mudra Crow Walking – Kawa Chalasana Wind Releasing Pose – Vayu Nishkasana Abdominal Stretch – Udarakarshanasana Animal Relaxation Pose – Shaithalyasana Chopping Wood – Kashtha Takshanasana Salutation Pose – Namaskarasana Wind Releasing Pose – Vayu Nishkasana Neck Movements – Greeva Sanchalana Palm Tree – Tadasana Swaying Palm Tree – Tiryaka Tadasana Dynamic Energy Pose – Druta Utkatasana Universal Spinal Twist – Shava Udarakarshanasana Rocking and Rolling – Jhulana Lurhakanasana Leg Lock Pose – Supta Pawanmuktasana Boat Pose – Naukasana Corpse Pose – Savasana Warning: To avoid injury.himalaya-yoga. The amount of physical activity you perform should be safely within your physical limitations. These techniques are clearly described in ‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati. a book that meets university text requirements.
It is first mentioned in the Riga Veda and Yajur Veda. and combined with other yogic techniques. People in the country automatically exercise their bodies and relax their minds. the spirituality which exists in all material things. The sun is a symbol of rebirth into spiritual consciousness and immortality. It is urban people who suffer from the majority of diseases. knowing that the sun generates the heat and light necessary to sustain life. Surya namaskar consists of five essential aspects which must be performed correctly to gain optimum results from the practice: Physical Postures There are twelve physical positions. Surya namaskar is a powerful way to warm up the mind and body before meditation. Vrindavan. Presented here is the surya namaskar I learned from the Sivananda Yoga Vedanta Centre. But the sun was not only worshipped because of its material nature and power. The twelve cyclic positions of surya namaskar represent the twelve phases of the sun each year as it passes through each of the signs of the zodiac. as well as helping to tone all the other systems of the body. teachers and students. circulatory and digestive systems. and the word ‘namaskar’ means ‘salutations’ or ‘worship’. The main reason is lack of peace of mind and exercise.” Swami Satyananda Saraswati Salutations to the Sun The Sanskrit word ‘surya’ means ‘sun’. flexes all the muscles of the body. Therefore this practice is known as ‘salutations to the sun’. Consciously moving and breathing through the twelve positions of surya namaskar revitalises the whole body. The twelve positions 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. as well as feel an intimate relationship with everything around them. Traditionally the yogis of the Himalayas performed twelve rounds of surya namaskar each morning before meditation. Surya namaskar is a dynamic sequence of twelve positions that are synchronised with the breathing. where as true asana is held for 3 to 5 minutes. the light in the darkness of ignorance. They knew that without it there would be no life. The sun itself is a symbol. India. It is recommended that this should become an essential and integral part of your health program. there is no other exercise that surpasses it. massages the internal organs. or before breakfast.com 39 . It loosens all the joints. Surya namaskar is a priceless physical and mental workout for all those people who live in cities and towns and who find insufficient time and opportunity to take adequate exercise. although here they are only held for a few seconds. just as the sun dies each evening so it is reborn each morning. Recognising the symbolism of the sun is a stepping stone to spiritual awareness. Although these positions can vary from school to school. It is not a part of traditional yoga. the basic structure of surya namaskar is the same. It represents the essence. harmonising the whole mind-body complex. These twelve positions flow gracefully and rhythmically into one another. the ancient scriptures of India. wisdom and knowledge. This has led to many new variations.Surya Namaskar “The sun is a symbol of rebirth into spiritual consciousness and immortality. Each position is an asana in its own right.himalaya-yoga. If performed correctly with full awareness and co-ordination with the breath. removes all signs of sleep and is excellent for preparing the body and mind so that maximum benefits can be derived from the subsequent meditation practices. The sun has been adored since time immemorial. Ancient people worshipped the sun with awe. It symbolises spiritual illumination. activates the respiratory. but because it is such a wonderful practice it has been adopted into the techniques of yoga by many gurus.
and extra time should be spent perfecting this co-ordination. it is a necessary supplementary practice that should be performed without fail on completing surya namaskar. If you feel tired during the day. breathing. One full round consists of twentyfour positions. Although surya namaskar is traditionally practised at sunrise facing east and at sunset facing west it can be practised at almost any time of day and in any place. These will be taught to you when your yoga instructor feels you have perfected the positions. In the final form. slipped disc. Direct all your positive thoughts to yourself. but the most effective is to relax in the corpse pose. However. concerning yourself with only mastering the sequence of physical movement. Awareness Awareness of the body. gradually becoming adjusted to the increased exercise. both mentally and physically. but without extra benefit. synchronicity. The mantras are evocative sounds and through their power of vibration have subtle. Advice and Precautions People suffering from sciatica. Surya namaskar is ideally practised before asana and meditation. Any relaxation technique can be adopted. helping to remove emotional disturbances. Surya namaskar may be performed in conjunction with ujjayi pranayama. Relaxation This is not strictly part of surya namaskar. Each breath is smooth and deep. At the slightest signs of 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. bowels and bladder should be empty. This is because the first twelve positions are repeated except that in the second half of the round the left leg is extended backwards instead of the right leg. yet powerful and penetrating effects on the mind and body.himalaya-yoga. a few rounds of surya namaskar will quickly restore the lost vitality. increasing by one round every week. rhythm and awareness. breathing and the mantras. coronary ailments and any other serious illness should seek professional medical advice before commencing surya namaskar. using all the lungs. Nothing is forced or unnatural. Without awareness the many beneficial results are reduced. Each position is associated with either inhalation.com 40 . high blood pressure. mind and breathing must be maintained throughout the practice.for each of the twelve positions.mystical words or sounds of power .systematically stretch and massage all the muscles and joints. Beginners should start with two or three rounds per day. The twelve positions constitute half a complete round. (See Advanced Techniques). The mantra may be repeated silently or aloud. You should first familiarise yourself with the twelve positions. Later the mantras can be learned and synchronised with each position. The breathing and mantras remain unchanged. (See Advanced Techniques). Breathing The whole movement of surya namaskar from start to finish is synchronised with the breathing. Only when all the movements are performed automatically are you ready to begin synchronising them with the breathing. Twelve is the optimum as more than this number makes the body tired. Mantra There are specific mantras . all welded together in an integrated whole. for the breathing naturally corresponds to the movement of the body. as it helps to remove any sleepiness and loosens up the body in preparation for all subsequent practices. as well as all the internal organs in the body. No special preparations are necessary except that the stomach. surya namaskar consists of awareness of physical movement. exhalation or retention of breath. but with full awareness. The number of rounds performed depends entirely on the health of the individual and the time available.
Eventually you will find a natural tempo that will come automatically after several weeks of practice. If fever or boils occur. 8.exhaustion stop the practice and relax the body. watches and spectacles/glasses. Before you begin ensure that the stomach. slowly building up to 12. Proceed with a suitable and structured program. After completing surya namaskar. cold and wind. The amount of physical activity you perform should be safely within your physical limitations. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Pain is treated as a stop signal. Shallow breathing and incorrect mantras should be avoided as these may be signs of going too fast. Do not rush. but it can be continued after childbirth. 5. Warning: To avoid injury always consult your medical doctor before commencing any health program. bladder and bowels are empty. 3. Pain should never be endured with the practice of surya namaskar. Surya namaskar is designed to warm up and loosen the whole body. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings. Be patient. Women are advised to reduce the number of rounds of surya namaskar during menstruation as a precautionary measure. especially in correctly understanding and applying fundamental principles. 9. Breathe gently. This process must be done slowly to avoid any symptoms that may result from rapid elimination. Do not over-stretch your limit. Always practise surya namaskar before your asana and meditation session. women should not practise surya namaskar after their fourth month of pregnancy. Do not strain yourself by doing more rounds than your body will comfortably handle. It is best to practise in the open air and on a mat or blanket. Awareness of the body. reduce the number of rounds. Always practise surya namaskar in a clean and quiet place in nature. lie down in corpse pose and completely relax for a few minutes. sheltered from excess heat. There are no sex or age limitations. GUIDELINES FOR SURYA NAMASKAR 1. Seek professional guidance. You may do surya namaskar as fast or as slow as you choose. Without awareness the many beneficial results are reduced. Do not strain. mind and breathing must be maintained throughout the practice. 6.com 41 . Wear loose and comfortable clothes made from natural fibres. or until your breathing and heartbeat have returned to normal. Do not perform more rounds than you can comfortably complete. Do not practise surya namaskar if you are ill because at this time all the energy in the body needs to be internalised to heal and remove the ailment. If you practise every day then you may choose to start with 3 rounds for the first month. Professional guidance is essential. Surya namaskar is a powerful method for removing toxins from the body. 4. as long as you can remain aware of the positions. Increase by adding 1 round per week. Direct all your positive thoughts to yourself. smoothly and completely through the nose. Be gentle. Face the sun at sunrise or sunset to absorb the healing energy of the sun. breathing and mantras. 7. Do not strain. 2. However. Remove all jewellery. Plenty of water should be consumed to avoid dehydration and to support healthy bodily function. although its ability to massage the internal organs is extremely therapeutic.himalaya-yoga. It is not advisable to do surya namaskar before sleeping because it activates the entire body which is the opposite of the desired effect for sleeping.
SURYA NAMASKAR OF SIVANANDA YOGA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 42 .
They prepare the body to sit relaxed and comfortable without pain or discomfort for extended periods of time. The hatha yogis found that specific body positions open the energy channels and psychic centres within the body. physical. A well structured asana program exercises every part of the body. The selection presented in this book is designed to give the reader only a visual indication. promoting deep meditation. This means that asana is a tool to higher awareness. breath. Warm up and loosen the whole body at the start of the session. Thousands of books have already been written about stretching. Therefore. Practise an asana dynamically before holding it. mind and spirit can all become steady with the practice of asana. Desikachar writes. The purpose of this book is to put meditation back into the heart and soul of yoga practice. but also on the internal organs. asana and physical health. Asana techniques are clearly described in 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. stretching and toning the muscles and joints. Although many people practise asana only for physical health. not only on the body’s frame. The principles that give our practice an intelligent structure are: v Begin where you are.000 asanas. Before you perform an asana make sure you know and can perform an appropriate counter pose. they are primarily intended to gain full awareness and control of the body. In his famous work.com 43 . the spine and the entire skeletal system.K.Asana “Sensing where your edges are and learning to hold the body there with awareness.” Traditionally there were 84. They are not meant for general use. Approximately one hundred are in use today. When held for sufficient periods of time. with deep concentration and awareness. working. asana is the third limb of Raja Yoga. In this context. glands and nerves. can be called „playing the edge‟. mind and higher states. Practise the counter pose immediately following the main asana. However. they help to direct prana (vital life-force energy) to different parts of the body depending on which asana is being practiced. The body. asana is practised to develop the ability to sit comfortably in meditation for an extended period of time. Asana works on all levels. of which thirty may be of benefit to the average practitioner. The Yoga Sutras. Swami Swatmarama writes that it means something more. “A good yoga practice is not haphazard. restoring all systems to radiant health. “that position which is comfortable and steady”.” Erich Schiffmann Stretching with Awareness According to Maharishi Patanjali. but instead follows certain principles. Make sure the counter pose is simpler that the main asana. Patanjali describes ‘asana’ as. If practised regularly the whole system can be toned and revitalised.V. They found that developing control of the body through these practices enabled them to control mind and energy. in the Hatha Yoga Pradipika. providing the stable foundation necessary for the exploration of the body. It should therefore be practised first on the path towards spiritual progress. moving with its soft subtle shifts.himalaya-yoga. Asana is a series of physical stretches and steady postures that have been inspired by meditation and the close examination of nature. T. no detailed asana techniques have been included. mental and spiritual.
and then holding it for about 2 seconds before moving and breathing into the next asana in the sequence. Sequenced asanas are usually performed in conjunction with ujjayi pranayama and mantras to increase body heat. The breath is not held. allowing it to circulate more freely. Vinyasa is a breathing and movement system. and in gaining control over the rhythm of the breath. this involves moving into an asana while taking one complete breath. The body and breath is held for 2 seconds and then released. Vinyasa The Ashtanga Yoga Research Institute in Mysore. it is smooth and deep.‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati. and is highly recommended for beginners.nadi shodhana . there is one breath.K. states that in order to perform asana correctly one must incorporate the use of vinyasa. purification and concentration. I have found that asana is being taught and practised mainly in three ways: Dynamic Asana – This technique has been successfully taught by T. drishti. either on the breath. Improved blood circulation relieves joint pain and removes toxins and disease from the internal organs.V. Tristhana The Ashtanga Yoga Research Institute in Mysore. Synchronising breathing and movement in this way heats the blood. This may be repeated 5 to 10 times depending on the capacity of the individual. It is suggested that you join a yoga class to fully experience the precautions and benefits of these techniques. and calming of the mind in preparation for meditation. This technique has been incorporated into many modern styles of yoga mainly due to the teachings of Sri Krishnamacharya and Sri Pattabhi Jois.According to Maharishi Patanjali the traditional meaning is when each asana is held for as long as it is comfortable. The result is improved circulation. This is useful in gently warming up the body when first attempting asana.cleanses and opens 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. As in surya namaskar. This facilitates removal of blockages and deeper opening of the energy channels. This process produces intense internal heat and a profuse. India. breath control and focus points with asana. The Intermediate Series . For optimum benefit the asana is held for 3 to 5 minutes which is attained over several years. Desikachar in India. After studying yoga in many countries for over fifteen years. pranayama. Tristhana consists of three integrated actions: asana. as well as promoting stamina and endurance. Static Asana . Ashtanga Yoga involves synchronising a sequence of movements.com 44 . It is performed by gently moving into the asana combined with the breath.yoga chikitsa detoxifies and aligns the body. India. All positive thoughts are directed inwards. purifying sweat that detoxifies muscles and organs and eliminates the six poisons. states that in order to perform asana correctly one must also incorporate the use of tristhana.himalaya-yoga.There are three levels of sequenced asana. Sequenced Asana – Similar to surya namaskar. a light and strong body. For each movement. The purpose of vinyasa is for internal cleansing. a specific chakra or body part. nervous system and mind and are always performed in conjunction with each other: Asana . The Primary Series . Beginners usually start by holding the asana for only 30 seconds to 1 minute. They cover the three levels of purification: the body.
... 3..... Somewhere in between these two points is a degree of stretch that is in balance: intensity without pain. You can then comfortably press your edges open... the present being only a stepping stone to the future… You will miss being present... It will be future orientated. Navel.. as non-resisting as possible.himalaya-yoga... This is what asana.. You will change.. There are nine drishti points: 1. This has a heating and tranquilising effect on the mind and body. This technique involves gentle breathing combined with slightly contracting the glottis in the throat.. Going too far. It’s difficult to stay relaxed in the midst of a high-intensity stretch.. so that one part of you is not in opposition to another.. You can experience this balance in every asana you do. moving with its soft subtle shifts. Asana is a way of exploring these limits.. Mind focusing on breath and drishti attains a deep state of concentration. Left side. This is a large part of what you should be aiming for in your asana practice. that where you are and who you are is insufficient.. use without abuse. and how long we should be able to stay.sthira bhaga .. This opens up the path of practice of dharana and dhyana.. If you don’t go far enough there is no challenge to the muscles.. Your body is limited in its movement not only through its genetic makeup...the freedom from bondage breath. The length of your stay in an asana is determined by your endurance edge.... the physical aspect of yoga.com 45 . 2. your asana practice will be permeated with the effort of going somewhere else. This gap produces a feeling of conflict and frustration.. We have a rough idea of how deep we should be able to go into a stretch.. Erich Schiffmann and Asana “Your skill in yoga has little to do with your flexibility or where your edges happen to be.energy channels purifying the nervous system.. is fundamentally all about.. your edges and limits will change in a positive way... 8.. Pranayama . what we should look like while we are there. Pain tells you where the limits of your physical conditioning lie.. We are often more aware of where we aren’t than of where we are. The body’s edge in asana is the place just before pain. strenuous without strain.” “The process of sensitively playing with your edges and achieving perfect energy flow is not merely the means to achieve the pose. 7..Concentrating the gaze to a fixed place during asana is called drishti. Between the eyebrows.. but also through the conditionings that have accrued through the years. Edges are marked by pain and define your limits.. 4.” “This place in the stretch is called your edge... for example. It’s about how sensitively you play your edges.. Drishti . and little possibility for opening.. You will miss the harmonious flow of prana and the benefits will be limited. it is the pose.. How far you can fold forward. can be called ‘playing the edge’..The breath technique employed in vinyasa is known as ujjayi pranayama .. The Advanced Series .. 9.. Sensing where your edges are and learning to hold the body there with awareness.integrates and consolidates the practice.... Thumb.. This practice becomes one of being relaxed and willing at your deeper edges.. and that if you were truly doing yoga properly and were a good and evolved person.. Hands. 6. but not pain itself. As a by-product of this exploration. It produces a sound similar to the soft snoring of a sleeping baby.. Nose.. Your interest in an asana is a function of your attention edge… The ideal state for practising asana is to be as willing and relaxed as possible. If this is the case. is an obvious violation of the body. no intensity. is limited by your flexibility edge.. increasing the possibility of both physical pain and injury.. (See ‘Raja Yoga’). Up. Right side. Feet. no matter where they are.. however. no stretch. Normally we have an idea of how the asana should be. This is a very freeing idea.. Drishti purifies and stabilises mind functioning. to go any further hurts and is actually counterproductive. This isn’t necessarily easy..” “A large part of the art and skill of asana is sensing just how far to move into a stretch.. 5.” Excerpts from: ‘Yoga: The Spirit and Practice of Moving into Stillness’ by Erich Schiffman 1996 Pocket Books New York USA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. then you would be somewhere other than where you are now..
propagation. rejuvenating. personal beliefs. lighting. disease. and for holding back the effects that time and ageing have on our body. The amount of physical activity you perform should be safely within your physical limitations. The way we are sitting to read this book. our previous life has determined the starting point of this life. The human body responds well to evolution. remove simple physical blockages and can greatly enhance your asana and meditation session. This means that the regular and systematic practice of yoga will have a positive effect on our mind and body. slipped disc. It is highly recommended to study asana with a qualified and experienced yoga instructor. Asana is a gentle and deep method for promoting optimum health. From this moment on we are also creating our condition of health for the future. It is recommended that you warm-up the body with surya namaskar or dynamic stretches before practising asana. where we are born and whether we are healthy at birth. if practised correctly. they are only truly effective and beneficial if practised correctly and in the proper manner. coronary ailments and any other serious illness should seek professional medical advice before commencing asana. Like the slow changes in nature. and eventually dying.com 46 . high blood pressure. systematic practice with patience. yoga is designed as a gentle process that leads to growth. optimum weight and health. Advice and Precautions The following advice and precautions should be carefully observed before practising asana. Regular. flexibility. These include diet. This is fact. thoughts. constantly moving energy phenomenon that is different from day to day. removal of blockages.Each Posture is Ever Evolving Our current state of physical health. gentleness and determination is essential for success. To avoid injury always consult your medical doctor before commencing any health program. and person to person. As our bodies change. This includes which parents we have. environment. breathing and mind. there is no such thing as a completed or ideal asana. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Each asana should be performed slowly with complete awareness of the body. Though any person may start to practise asana. From birth to the present day we are also subject to the Law of Karma from our previous life that takes fruit in this. Our bodies are constantly changing. This is the science of asana. The gentler and longer it takes to change. Yoga is a science. expansion. There is nothing we can do about this now because the Law of Karma states that the fruits of our past actions must take affect. accident and ageing. our next meal. growing older. the deeper and longer lasting is the healing. events and circumstances that have happened to us in this life. Each posture is an ever evolving. so does each asana. Asana practice should be sensible and well structured. Warning: People suffering from sciatica. It is advised that you take it really slowly at first. and all the different actions.himalaya-yoga. This will loosen up the body. not revolution. Therefore. and after correct preparation. work. As you can see we are ever changing and evolving according to the results of our past and present actions. The faster changes in nature are often destructive and catastrophic. Inverted and advanced asanas should be practised with caution to avoid negative side-effects. Proceed with a suitable and structured program. or not. including our degree of flexibility. is determined by two important factors: The condition of our body at birth What has happened to our body since birth According to the Law of Karma (Appendix 2). exercise. moment to moment.
Do not over-stretch your limit. Each breath affects the intensity of the asana. especially in correctly understanding and applying fundamental principles. 7. Asana is practised to gain alertness. To avoid creating more tension make sure that the counter-pose is simpler than the main asana. one of the corresponding chakras or energy channels. 2. 6. watches and spectacles/glasses. Each asana should be performed slowly with complete awareness of the body. Forward bending poses lend themselves to holding the breath following exhalation. 11. cold and wind. Direct all your positive thoughts to yourself. oneness. Avoid contortionism and gymnastic competition. in preparation for prolonged periods of time sitting in meditation. the breath. At the end of your asana practice always relax in corpse pose for 10 minutes. Always warm up and loosen the whole body at the start of a session with dynamic stretches or surya namaskar. 8. 4. Do not strain. Always breathe gently.com 47 . Without total inner awareness the many benefits are reduced. Make sure you have plenty of space to freely move around. rest in corpse pose. 13. smoothly and completely through the nose. 10. always do the correct counterpose for each main asana: a forward bend followed by a backward bend. but not on a thick or large spongy mattress.himalaya-yoga. Accept your starting point and progress gradually with a suitable and structured program. Do not strain. Practice asana regularly in a clean and quiet place in nature. whether it is part of the body. Professional guidance is essential. For stability. Choose asanas that are within your capability. Learn the awareness point for each asana. Practise easy asana for several months before attempting advanced variations. Wear loose and comfortable clothes made from natural fibres. If you feel tired at anytime. 3. always practise on a yoga mat or blanket. lightness and steadiness of the body and the ability to remain comfortable in a pose. 5. Before you begin ensure that the stomach. breath and mind. Remove all jewellery. 9. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. or emptiness. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings.GUIDELINES FOR ASANA 1. To keep the body balanced and avoid negative side-effects. It is extremely important to co-ordinate the asana with the breath. Asana practice should be sensible and well structured. bladder and bowels are empty. Do not practise under a ceiling fan or near furniture. 12. Backward bending poses lend themselves to holding the breath following inhalation. sheltered from excess heat. Be gentle and avoid injury.
12 BASIC POSTURES OF SIVANANDA YOGA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 48 .
you accumulate tensions. From time to time these explode.not strength or intelligence . armies and governments have failed to establish harmony between people. emotional and mental systems. It is not possible to relax these tensions through ordinary sleep or relaxation. police. They accumulate in the muscular. Therefore if we wish to create a more peaceful world. “There are three basic types of tension.com 49 . you accumulate tensions. behaviour and reactions. or a vegetarian diet. thereby releasing mental tensions and establishing harmony in all facets of our being. the whole circulatory system will also be tense.” Winston Churchill Proper relaxation and release from stress and tension should be one of your chief health concerns. Whether you eat a heavy protein diet.” They are: Muscular Tension These are related to the body itself. Yoga nidra is the science of relaxation which enables each of us to dive deep down into the realms of the subconscious mind. angry or irritated. The mind is a whirlpool of fantasies. These tensions amass in the different layers of the human personality. But the underlying cause behind man’s abnormal behaviour lies in the accumulated tensions on the mental plane. If the mind is tense. mind. And if the stomach is tense. are more difficult to erase. This is because we are unable to express our emotions freely and openly. the stomach will also be tense. profit/loss. a carbohydrate diet. the experiences registered by our consciousness are accumulated in the mental body. Many religions have failed to give peace of mind to the individual. we often attribute that condition of the mind to some superficial cause. The texts of yoga state that peace can only be found within. so they are repressed.RELAXATION “Continuous effort . confusions and oscillations. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Throughout our life.himalaya-yoga. Swami Satyananda Saraswati writes. you accumulate tensions. Mental Tensions These are the result of excessive mental activity. It is a vicious circle of events resulting in sickness and ill health. The inner tensions of the individual contribute to collective psychological tensions which can manifest in unhappy family life. and aggression and warfare between communities and nations. Emotional Tensions Tensions which stem from various dualities such as love/hate. Often we refuse to recognise them. but a method such as yoga nidra can tranquilise the entire emotional structure of the mind. chaos and disorder in social life. the nervous system and endocrine imbalances. Law. (See Advanced Techniques). which are responsible for all the agonies of modern life. and the resulting tensions become more and more deeply rooted.is the key to unlocking our potential. happiness/unhappiness. Whether you sleep too much or you do not sleep at all. Whether you think too much or you do not think at all. These are easily removed by the physical relaxation attained in the state of yoga nidra. we must first learn to relax and harmonise our own body and mind. When we are sad. you accumulate tensions. If you work physically or you do not work at all. success/failure. affecting our body.
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. 6. When you are completely relaxed in this way. In this threshold state between sleep and wakefulness. sit up. Always practise relaxation in a clean and quiet place in nature. Gently become aware of the ground and your surroundings. and upon waking up we will feel refreshed and energetic.e. i. True relaxation is actually an experience far beyond all this. Gently move the fingers and toes. Direct all your positive thoughts to yourself. practise yoga nidra just before sleeping. contact with the conscious and unconscious dimensions occur spontaneously. 7. mental and emotional relaxation. Do not allow yourself to fall asleep. in a comfortable position with the back and neck straight. but alert. Be relaxed. the physical centres of the body become introverted. For deep relaxation that can help remove more serious stress and tension related imbalance. blood and energy are drawn to it and this causes withdrawal of the senses at that centre. the mind becomes clear and thoughts are more powerful. It is a systematic method of inducing complete physical. bladder and bowels are empty. 5. Most people do not know how to sleep. 2. fewer hours will be needed. It is a method of introspection that has been used by yogis since time immemorial to bring them face to face with the inner self. Relax your breathing.Sleep is not regarded as relaxation. sheltered from excess heat. They wake up feeling lethargic and un-rested and doze on for half an hour longer. 4. Let go and relax your whole being. When the mind is fixed on a centre. Professional guidance is essential. During yoga nidra one appears to be asleep. When the technique is over. consciously relaxing yourself with full awareness for 10 to 20 minutes. Yoga nidra is a state of sleepless sleep where one is on the borderline between sleep and wakefulness. Bend the knees and slowly roll over to one side.himalaya-yoga. tension is released. a beer or a cigarette. and are sufficient for general relaxation purposes. it will relax the whole body and mind. We should learn the scientific way of sleeping. The sleep will be deep. These are only sensory diversions. Before you begin ensure that the stomach. Meditations 1 and 2 are gentle relaxations for beginning your meditation. 3. Relax your mind. When practised with full awareness it is a powerful technique in which you learn to relax yourself consciously. Gently open the eyes and when you are ready. In the deep state of relaxation that results. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings. Let gravity take your body.com 50 . see Yoga Nidra in ‘Advanced Meditations’. People feel they are relaxing when they collapse in an easy chair with a cup of coffee. They fall asleep thinking over some problem or anxiety. cold and wind. Yoga Nidra Yoga nidra means ‘yogic sleep’. This the fourth limb of Patanjali’s Yoga Sutras – pratyahara – withdrawal of the mind from external influences. but the consciousness is functioning at a deeper level of awareness and is often described as psychic sleep or deep relaxation with inner awareness. and read a newspaper or switch on the television. especially in correctly understanding and applying fundamental principles. do not get up straight away. For absolute relaxation you must remain aware. Lie down on a yoga mat or bed. GUIDELINES FOR RELAXATION 1. In this state of psychic sleep we can contact our inner personality and change our attitude towards others and ourselves. In sleep their mind runs on and their body is tense.
Chandogya Upanishad. The Sanskrit term ‘pranayama’ literally translates as ‘control and regulation of the life force’. loss of semen and other energy draining dynamics. just as the storage battery stores up electricity by regular charging. Prana can be supplied to human beings in many ways such as food. According to yogic philosophy. water. writing. When prana is cut off or absent. which account for the different aspects or dimensions of human existence: Annamaya kosha . The man who has in his store an amazingly large supply of prana 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.Food/material body Manomaya kosha . But as you will see. Prana is expended by thinking.Bioplasmic/vital energy body Vijnanmaya kosha . in the radiance of a fire. from the elementary form of plant life to the developed form of animal life. from the lowest to the highest. air. and attempts to attain perfection by attaining all the powers of the universe. (Pranamaya kosha is also made up of five major pranas known as the panca pranas that govern different areas of the body). the mind thinks.himalaya-yoga. the human framework is comprised of five bodies. The practice of pranayama works mainly with pranamaya kosha.Mental body Pranamaya kosha . the skin feels. the nose smells. the astral body separates from the physical body resulting in death.spiritual body. In the smile on the face of a child. talking. mind control and super-consciousness. Swami Satyananda Saraswati describes prana as. the eyes see. solar energy. The prime purpose of pranayama is to absorb and store up as much prana as possible by the regular practice of specific pranayama techniques.” Sri Swami Sivananda Many people have misinterpreted the word ‘pranayama’ to simply mean ‘breath control’. the vital energy body. prana is described as ‘the internal and external matrix of energy’. In ancient China it was known as chi or ki. It is through the power of prana that the ears hear. love. It is this aspect that we are interested in during the practice of pranayama. The excess of prana is stored in the brain. moving. Prana is the link between the physical and astral body .Transcendental body These five bodies function together to form an integral whole. “the vehicle or medium of consciousness”. from the ant to the elephant. Prana Prana or vital life-force is found in all forms.PRANAYAMA “Pranayama is the means by which the yogi tries to realise within his individual body the whole cosmic nature. from an amoeba to a man. and in the fragrance of a flower. It is prana that shines in your eyes. from the digestion of food to the melody in music.com 51 . In the ancient scripture. it means much more. The supply of prana to the body and mind is particularly abundant in the breath and is received by the nervous system and nadis – subtle energy channels in the body.Psychic/higher mental body Ananadmaya kosha . all these and many more have their origins in prana. referring to the cosmic energy that lies both within the mind-body complex and outside permeating the entire universe. According to Maharishi Patanjali it is the fourth limb of Raja Yoga and must be controlled and manipulated for the attainment of vibrant health. the tongue tastes. chakras and nerve centres and is supplied to the body as required.
This is achieved by controlling the food we eat. All have different energizing. It is therefore extremely important to learn and perfect the techniques of controlling prana. are of tremendous help in the practice of relaxation. cool and smooth. Nadi Shodhana. gradually. By controlling and regulating the breath the mind becomes quite steady. Kapalbhati. Sri Swami Sivananda wrote. pranayama techniques 3 and 4 are similar to mudra. when there is harmony. tiger or elephant. The breath stops by itself when kevala kumbhaka . and a state of higher consciousness supervenes. Bhrahmari. body and spirit as it circulates and is absorbed throughout your entire being. purifying and controlling effects on the body and mind. Then samadhi . mudra and bandha. the breath will be moving within the nostrils. If the breath is unsteady. sex and exercise we have. However. Surya Bheda. and especially by controlling the breath with specific breathing exercises. When the breath is regulated. By pranayama you can also increase mental energy and develop thought control and thought-culture. Bhastrika.External retention breath The ratio of inhalation. just as it takes a long time. Feel its life-giving energy revitalising and strengthening your mind. Beginners should start very slowly increasing gradually over periods of months and years.Inhalation Rechaka . utilising mental awareness to visualise the subtle movement of prana along the nadis . Sheetali and Seetkari. Puraka Kumbhaka Rechaka The most important aspect of a pranayama breathing technique is the four distinct processes of control and regulation. Puraka . If the breath is steady and calm. The mind becomes quite steady. “There is neither rhythm or harmony in the breathing of worldly-minded persons. follows.com 52 .himalaya-yoga.Exhalation Antar Kumbhaka . If we can control the breath we can control the prana. A steady mind is the prerequisite for concentration. Prana can be visualised as a stream of silver liquid. retention and exhalation varies according to the strength and capacity of the practitioner. and the mind. If we can control the prana we can easily control the mind.absolute and pure retention of breath. Pranayama Techniques In the Himalayas I discovered hundreds of pranayama variations including. supervenes. patience and perseverance to tame a lion.” 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. the mind and prana. The fruit of regulation of breath is kumbhaka. meditation and spiritual evolution. Ujjayi.radiates vitality and strength all around. The pranayama techniques in this book are relatively simple and do not require a lot of preparation. (See Appendix 7). the mind is unsteady. concentration and meditation.energy channels. the mind is steady and calm. 2 and 5 utilise the breath to control and regulate the flow of prana. the amount of sleep. and especially retention.Internal retention breath Bahir Kumbhaka . so too will you have to tame this prana. A yogi practises regulation of breath to establish harmony.super conscious state. Whereas pranayama techniques 1. This is because there is an intimate connection between the breath. The 10 Meditations for Inner Peace and Happiness utilises five pranayama techniques. Some pranayama techniques may also be used in conjunction with other techniques including asana. Regulation of the breath.
Each level of manifestation has repercussions on other levels. The whole body and mind is tranquilised and made receptive to higher states of awareness. at least for a short period of time. Bandha The technique of bandha is particularly effective in breaking open or removing the three granthis.base of the spine These knots are in the psychic body. In yogic philosophy the granthi prevent the flow of prana into the main pranic passage of the body – the sushumna.com 53 .centre of the chest Brahma Granthi . The flow of prana that continuously streams through our subtle body is redirected and even stopped. act on and influence different levels of individual being. This temporary removal helps to eliminate these blocks permanently.Anahata chakra . stimulated and brought under the will of the practitioner. as well as meditation. Most important is that the practise of pranayama. vishnu and rudra granthi. By developing your own sensitivity you will find this out for yourself.contracting the area of the perineum If all three are performed simultaneously then it is known as mahabandha. They can be removed permanently or temporarily.centre of the head Vishnu Granthi . having a profound effect in removing blockages in the nadis and chakras. Bandha. These represent psychic and mental blocks that prevent an individual from soaring into the realms of meditation. Specific parts of the body are gently contracted and tightened. Such is the power of bandhas when they are practised correctly. mental and pranic levels. This has direct influences on the mind. They are all interconnected and part of the whole.himalaya-yoga. Bandha is a small but very important group of advanced pranayama techniques and are usually combined with other yogic techniques. should be in 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. First of all various parts of the physical body are controlled. muscles. but physical manipulations such as bandha can unlock them.Granthi ‘Granthi’ means ‘knot’. prana immediately begins to flow through sushumna nadi. There are only three techniques of bandha: Jalandhara Bhanda . The word ‘bandha’ means ‘to hold’. It is not realistic to separate the physical body. which leads to increased receptivity of the mind and in turn higher experiences. not the physical body.pranic body. These knots and blocks have to be removed if one wants to know the experience of higher awareness.contracting the area of the throat Uddiyana Bhanda . Advice and Precautions The following advice and precautions should be carefully observed before commencing pranayama. Bandha should never be attempted without guidance from a qualified instructor. Organs.Ajna charka . mind body and psychic body all influence each other. nerves and physical processes within the body are massaged. like all other yogic techniques.contracting the area of the stomach Mooldhara Bandha . The physical contraction or lock in turn has an extensive influence on the psychic body .Mooladhara chakra . When they are released. ‘to tighten’ or ‘to lock’. This has vast repercussions. Granthi are located in the following parts of the body: Rudra Granthi . and this exactly describes the physical action required to perform these practices. They have profound effects on the physical. pranic body and the mind body. They are only divided or categorised for convenience of explanation. Therefore the physical body. Ancient yogic texts speak of the three knots called the brahma.
or while smoking cannabis. stop practising and rest. Always practise pranayama in a clean and quiet place in nature. The air in the room should be fresh so that you may freely breathe oxygen. especially in correctly understanding and applying fundamental principles. Be gentle. 4. exhalation or retention. 3. tobacco or any other intoxicating material. Relax your whole being. Strain should be avoided. blood pressure disorders. Feel the vital life force energy filling your entire being with vitality and strength. Keep the body still without jerking. 6. Throughout the practice of pranayama and meditation the body should be as relaxed and calm as possible. heartbeat and awareness have returned to normal before continuing. 7. Sit in a comfortable position with the back and neck straight. faint or chest pains at any time. mental problems or any other serious illness should seek medical advice before commencing pranayama. Completely relax after each technique.a well-ventilated room. bladder and bowels are empty. This is very important as the lungs are very delicate and any misuse may easily cause them injury. purifying the body and mind. Do not jerk the body. If outside. Remember to keep the spine. respiratory dis-orders. Do not twist the face muscles while holding the breath. cold and wind. Before you begin ensure that the stomach. People suffering from heart disease. 5. ensuring that the breathing. Then seek proper guidance. Do not practice in a strong wind. 2. Professional guidance is essential. where it is calm and quiet. choose pleasant surroundings with flowers and trees.com 54 . The breath should not be retained for longer than is comfortable. but maintain a good posture. If you feel dizzy. GUIDELINES FOR PRANAYAMA 1. Do not contort the face muscles. smoky or smells bad. sheltered from excess heat. Do not take a bath or shower for at least half an hour after finishing pranayama exercises.himalaya-yoga. or in air that is dirty. arteriosclerosis. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. as if the top of your head is being pulled up to the sky. Do not over-extend your lung capacity by straining during inhalation. neck and head erect and centred to assist the flow of prana along the spine. Warning: It is extremely dangerous to practice pranayama during illness. in the cold. Relax the face as much as possible throughout the practice. Direct all your positive thoughts to yourself.
When we examine the mind we see a conglomeration of mental elements. In the same way the art of walking and meditation are one. dissatisfaction. The pure mind knows these mind objects clearly. With regular practice these insights and qualities develop into a new way of thinking and acting. giving rise to stillness. witnessing. When the mind is stirred up in this way. after sitting in meditation. when pleasurable contact takes place with the six senses. It remains neutral. Here we can realize that there is no separation between movement and stillness. knows they are not substantial and does not get carried away by every whim and desire. They are practised while getting up from the sitting position.com 55 . in the city. The trained mind.TRAINING THE MIND “All that we are is the result of what we have thought. wanders away. we may do some work or talk without mindfulness. etc. gets distracted. When that happens the mind. For example. Similar to the spectator comfortably seated at the cinema watching a movie. Without acknowledgement of the present moment.” Buddha Shakyamuni Movement of the Mind and Conceptual Thought During meditation we learn to develop a highly refined sensitivity of the relationship between the movement of the mind and conceptual thought. meditation practice cannot progress because momentary concentration cannot occur. Once we rest. “There are no ordinary moments. various mental formations. thought constructions and reactions start arising from it. tension. while walking out of the meditation room. By observing and contemplating our mental phenomena we can see its basic characteristics: endless flux. acknowledging. awareness. It must be continuous.himalaya-yoga. not just 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Observing your own mind removes it from the act of controlling mental activity. in the home. By being mindful and acknowledging all our daily activities. while having breakfast. stress. The mind becomes occupied only because it misunderstands and is deluded by these conditioned phenomena. There is only observation of the information received from the senses and non-judgemental acceptance. is at rest and allows all sense contact to pass over without getting involved. so too does the movement of the mind begin to settle. calm and wise. Being in the Present Moment The present moment is immensely important to meditation practice. We become mindful of our thoughts. however. For deep-rooted and lasting inner peace we must train ourself in mindfulness. speech and action throughout our whole day. emptiness. joy. This agitation is the common mental process of the untrained mind and is a slave to the senses. building and proliferating continually. Ultimately things are just as they are – only our comparisons cause the mind to fluxuate. not acknowledging. and thus the momentary concentration which has been developed will weaken. and are gently incorporated into everyday life. Practice begins in the controlled and quiet environment of the sitting position. going to work. the art of eating and meditation are one.” Acknowledging the body and mind in the present moment develops and strengthens momentary concentration. not just in sitting meditation but also in the garden. sadness. Other terms to describe this process are.” and discover. Dan Millman suggests “When you truly are in the here and now you will be amazed at what you can do and how well you can do it. the mind is carried away by the sensation and unable to notice how it happened.
This allows us to become aware of the qualities of the mind and how it works. What you think of as the past is a memory trace. When the future comes. impulses and thoughts. creating an endless preoccupation with past and future. Nothing will ever happen in the future. Remember: the awake. 2.com 56 . it comes as the Now. but also observe all the thoughts. subject to suffering and uncontrollable because it is not-self. Mindfulness of the body is to contemplate on bodily actions or sensations. It happened in the Now.while sitting in meditation. One of the main differences between these traditions is where and how to focus the mind. 3. In an enlightened mind.and you do so now. Mindfulness of one’s feelings is to contemplate on the feelings of happiness or suffering. living almost exclusively through memory and anticipation. suffering and non-self. Achaan Chaa said. we can live a higher consciousness lifestyle from the moment we wake up till falling asleep at bedtime. They all require us to be continually mindful of the present moment. speech and actions without judgement. stored in the mind. determinations. Nothing else is needed. Past and future obviously have no reality of their own. whims. feeling. “Of course there are dozens of meditation techniques to develop samadhi and many kinds of vipassana. the mind and mind objects. 4. Soyen Shaku states. This is because you formed your identity from the past. But if you maintain momentary concentration in the present moment you are free of time. aware mind is already there. a projection of the mind. Also known as insight meditation. of a former Now. In open awareness we not only pay attention to that one point. Concentration withdraws the attention from all sides to one point.” This illusion traps the mind in time. complete understanding of the three obvious characteristics: impermanence. out of the battle. It is the continual work of mindfulness to be aware and acknowledge.himalaya-yoga. “Nothing ever happened in the past. Mindfulness of the mind is to contemplate on one thought or the quality in the thought. physically. and can lead to living a healthy. mentally. Mindfulness of mind-objects is to contemplate recognition of other volitional activities. desires. Whichever technique we choose it is important not to wrestle with the mind. Acknowledging is the heart of insight meditation. the meditator realises that everything in this world is transient. and free of much sorrow. happy and more meaningful life. the desire to have and the desire to be. generating a deep sense of relaxation and calm. 1. All people need to do is attune to it through devotion to meditation. Step over here where it is cool. and occupy your mind with hoping for happiness in the future. Having gained an insight into the three characteristics. It will happen in the Now. Insight meditation through the Four Foundations of Mindfulness (See Appendix 5) focuses on the body. The goal of insight meditation is to gain a clear. Meditation trains us to develop present moment higher consciousness. Vipassana Meditation This is one of the most popular techniques in the world today and will be discussed in detail. emotionally and spiritually.” Meditation techniques are designed to bring about a positive change in all facets of our being. Thus. but to slowly tame it by being a witness to all its activity. Lord Buddha gave five purposes for practising insight meditation: 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.” There are many meditation traditions being taught and practised in the world today that can assist us in achieving stillness in the mind and train us to be mindful in our daily activities. But it all comes back to this – just let it all be. The future is an imagined Now. the mind abandons the desire to acquire. When you remember the past you reactivate a memory trace . Eckhart Tolle wrote. This causes an unwillingness to honour and acknowledge the present moment. Ultimately things are just as they are – only our comparisons cause us to suffer. When you think about the future. you do it now. a feeling or thought as it occurs is purified and freed from the taints of ignorance and egoism. “Enlightenment is enlightenment because it enlightens all our motives. these techniques involve open awareness.
but eventually they enable us to progress along the path to perfection. With regular and diligent practice the mind becomes highly concentrated and we become totally absorbed in the object. It is one reason to keep absolutely still in sitting meditation and not to react to every moan and grumble of the mind or body. relationships. The pain in the knee is the teacher. As we become more focused. This is the seventh limb of Patanjali’s Yoga Sutras – dhyana – deep concentration. Asana. but with time their distracting power diminishes. Zen tea ceremony. Open awareness leads us into observing the present moment throughout our day. speech. Samadhi Meditation One-pointed concentration. flower arranging. We discover what it is not. We then 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. an object in nature. a religious symbol. gardening. This can develop into a greater understanding or ourself. Objects of concentration are used to assist us to achieve control of the mind. to notice.com 57 . We cannot stop them. Awareness means being mindful. also known as samatha. this technique involves contemplating the meaning of a spiritual instruction. impermanence and the nature of emptiness. work. to pay close attention to every detail of each new moment but without reacting. without getting involved. persistence and non-judgement. Maintaining awareness of that object trains us to observe everything that is experienced at the time it actually happens. or calm abiding meditation. to feel. What they all require is nonjudgemental awareness. without becoming distracted away from the present moment experience. Also known as analytical meditation.To purify the mind To get rid of sorrows and lamentation To get rid of physical and mental sufferings To understand the truth of life To extinguish suffering and gain nirvana All actions. These include a candle. to experience. allowing us to reach our full potential. We can discover its ultimate truth and the ultimate truth of existence. thoughts. but simply to acknowledge it. mantra or affirmation that we have heard or read. sensations and feelings are observed and studied. The distracting stressful thoughts of money. Meditations that directly help us to achieve awareness throughout our daily activities include. our environment and of our existence. Concentration on a single object directs our awareness to that object in the present moment. these are the teachers. for a defined length of time. As in Jnana Yoga. placement. walking meditation. etc. Osho called it witnessing. The barking dog outside is the teacher. In this way we learn mindfulness. that’s the whole secret of meditation. Penetration to their origin reveals the nature of their existence and the true nature of things. He said. Filling the mind with the activity of deep concentration on a single object can also help us find our centre.himalaya-yoga. The key is to observe all but without getting involved and blindly reacting as we’ve always done in the past. calligraphy. These experiences may take time to occur depending on the individual. “Witnessing simply means a detached observation. is the principle of training the mind to concentrate on a single point or object. This is how to become patient and develop tolerance. but without reacting. This is the eighth limb of Yoga Sutras of Patanjali – Samadhi: one-pointedness. not in the past or the future. unprejudiced. Observation with detachment from these distractions train us to be aware of what is actually happening in the here and now. through deep contemplation we reach a definite conclusion or cause a specific state of mind to arise.” In this way any distractions we experience also become part of the training. Karma Yoga. identification. The key is to focus on the object while keeping emotions and thoughts at a distance. a mantra. as well as spending the day without talking. Contemplation Meditation Contemplation is another part of the seventh limb of Patanjali’s Yoga Sutras – dhyana. becoming calm and alert. We can witness its reality. This introspection and self-realisation leads to the comprehension of suffering. its pure existence. acceptance. our attention will not be easily led off track by distractions.
.. desires...loving-kindness. compassionate and loving to ourself. shamanic journey and positive thinking. Completeness is being right here in the ‘now’. 1979. We see that things can be a certain way without needing to be acted upon or judged or even pushed aside… They can simply be observed. the aspirant identifies with a specific divine personality.. from thinking that all our wants have to be satisfied. Lord Krshna.. As we become more sensitive. This begins with regular re-programming of the mind by learning to love ourself on the inside. Stephen. When we start interrupting the normal flow of thought by actually observing the thought. We also realise that there is nothing that brings lasting satisfaction…” Excerpts from: Levine. and this seeing frees us from much grasping. such as boredom. We develop a new field of perception. open-heartedness and loving-kindness are all wonderful qualities and virtues that can be developed through daily meditation. Wanting is seeking elsewhere. Generosity. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.. A Gradual Awakening. that moment feels incomplete. but by observing the effect it takes. my mind? I am feeling this pain. The philosophy of yoga teaches we are blinded by Maya – the veil of illusion.. When we experience the depth of wanting in the mind there follows a great joy… This is because we see how wanting obscures the present. then we are no longer the body-mind conscious emotional person that is responding to its environment as if it is automatic. Visualisation techniques allow us to become aware of higher states of consciousness by manipulating the different forces and systems within us. These techniques included kundlaini yoga. Compassionate Meditation Compassion is the essence of spiritual progress.com 58 . but without expectation or attachment. Next time you meditate take yourself on a journey of self-discovery by exploring. i. Steven Levine and Awareness “It is here (sitting meditation) that we can discover for ourselves the subtleties and impermanence of this mind. yoga nidra. for all the nerves in the body are directly or indirectly connected to the mind. the mind? Where does the body end and the mind begin? Where does the mind end and the I begin? Where is the I? Bhakti Yoga may also be described as contemplation meditation.. aspiring to spiritual heights of ecstasy and illumination. opening your heart and being kind. this body… We realise that the mind is made up of wants. By training to be still and observe the present moment we break out of the normal pattern of accepted reality. which can then be controlled and manipulated to our benefit.. In this way we can cultivate a compassionate spirit inside and all around. Compassionate meditation is also known as ‘metta’. Meditation allows us to see clearly that the universe is in constant change and that all things are temporary.. Visualisation Meditation Visualization is the process of creating mental images to manipulate energy or consciousness. It deceives us from the true nature of existence which can only be perceived through the enlightened mind. Through deepest devotion.himalaya-yoga. but who am I? Am I the leg. judgements.. Who is feeling this pain in my knee? Is it my body. not by stimulus or response and that automatic reaction. This gives us the ability to attract exactly what we want. USA: Anchor Books. This develops into a greater understanding of human existence and leads to generating love outside the self by cherishing others more than we cherish oursleves. Any stimulation or manipulation of the nervous system will also have an effect on the mind. We realise that we do not have to compulsively respond to everything that arises in our mind. desires... regrets. and teaches us to work towards our goals with love and gentleness.e. and is often practised at the beginning of vipassana meditation. we also become more aware of subtle energies and channels. The holy name of this divine personality is repeatedly chanted causing a specific state of mind to arise. plannings and measurings… Seeing the scope of our wanting shows us how deeply and subtly dissatisfaction has created our personal world.concentrate on this conclusion or virtuous state of mind for as long as possible to become deeply acquainted with it. When there is wanting in the mind.
” The experiences and results are simply observed and accepted. as I often hear people say after class. we get glimpses of the no-self who is sitting and we slowly start to realize the delusion of self. no cultivation. speak and act with love. We are only limited by our own imagination. let it settle itself. and the nature of all things peeks out. much toil. As Sri Patthabi Jois states. They are part of the meditation. We are free to practise meditation. which naturally makes positive decisions that create harmony and balance. no analysis. observe the impermanence. Success in meditation will be apparent when we notice our life coming into alignment with the flow of nature and we see ourself living gracefully and harmoniously.com 59 . It is frustrating. with much dedication. as we wish. to think. They are the path to enlightenment. techniques and motivation are all available to us. Success is implementing suitable techniques into our daily lives. It is irrelevant if you had ‘a good meditation’ or ‘a bad meditation’. Sometimes the last thing in the world we feel like doing is sitting still with ourselves. irritating and sometimes it feels almost unbearable. or boring. the distractions whatever they are. If you can understand the mind. Gradually your health will improve. wisdom and compassion. learning from our mistakes. “Do your practice and all is coming. time-consuming. These are signs that you are travelling on the road to God. your body will lose weight.” Realising that we are not perfect human beings and setting our hearts and minds on improving ourselves with positive thinking and action is half the battle. and when our karmic debt from past and present lives has been burned in the fire of simply sitting. When you are in meditation and it feels as if you cannot concentrate. Success depends entirely on our own efforts. At first. Slowly. Successful Meditation „ When you meditate you may see images of snow or smoke. Acknowledge the pain. observing the Truth without expectation or reaction. and again. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. just try to observe those feelings. “Many roads lead to the Path. Bhodidharma taught. At this moment we automatically tune into our higher consciousness. Be prepared for the feeling of disharmony that you may experience in the future. They are the teaching. everything else is included. but basically there are only two: reason and practice. Slowly our true nature becomes visible. we wake up. or painful. no intention. when all our demons have surfaced and been defeated. You may feel a gust of wind or a wave of heat. whether we had good concentration or not. Each experience brings new insight on the path to enlightenment and we are simply the witness. The teachings. “No thought. Lightning may seem to flash. painful. meditation practice is not easy. “The most essential method. This allows our natural pure state of being to re-surface. no reflection. Instead. and much joy. As the Tibetan Master Tilopa once said. These show that you are making progress. whatever they may be.” Meditation is not about showing off to your friends the cosmic experiences you had in your morning practice. Success in meditation is the act of regularly sitting and practising correctly. your skin will glow. living with patience.” As a by-product of this new perception we naturally relax the mind and body. observe the impermanence of this feeling by quietly accepting that you are feeling in harmony at this time. and your voice will become clear and resonant. or not to practise meditation. persistence and gentleness and making lifestyle changes to support our spiritual growth. is beholding the mind… The mind is the root from which all things grow. observe disharmony. But once we start sitting. which includes all other methods. and a huge amount of potential energy is released. the boredom. or it is too difficult.Bodhidharma taught.himalaya-yoga. He exerts no effort on our behalf.‟ Svetasvatara Upanishad God does not compel or induce us to practise meditation.
then you have not only succeeded in meditation. 3. as if the top of the head is being pulled up to the sky. Do not become attached to the blissful experience that meditation brings. Each time you are distracted renew your effort to stabilize your concentration until it becomes clear again. but you have truly succeeded in life. 4. in reaching your full potential as a human being. 7. wisdom and compassion in every second of every minute of every day. Be in the present moment.com 60 . 9. We must come to know the reality of conditioned phenomena. This process should be natural and effortless. Meditation is not escapism. Relax your whole being. Sit in a comfortable position with the back and neck straight. This dispels tiredness and promotes concentration. know how it is when it meets sense objects and how it is when it is apart from them. Wear loose fitting clothing. pain or a sound. Moderate your practice and avoid becoming tired or tense from exerting too much pressure. In this way your practice will be at peace. Do not strain your mind by trying too hard. We must investigate the very root of suffering. acknowledge. 8. please SMS me. Although it is far easier to be in harmony when you are sitting quietly alone. The untrained mind may become distracted.” Warning: People suffering with medical conditions of the mind and other mental problems. cultivate your spiritual garden and let the tree grow in its own time. Teachers are very useful especially for beginners in helping them stay on the path and avoiding misunderstandings. let go. speech and action and can create love. The mind is both the thinking process and the knowing. Be the observer without judgement. Rest the tongue against the roof of the mouth. 6.himalaya-yoga. neither desire nor aversion. your meditation will be worthless if you do not put your experiences to practical use in daily activities. cold and wind. Simply observe. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but maintain a good posture. the very truth of our life. To see things clearly and find the True path depends upon first correcting our views. The awareness should be so completely centred on the technique that the awareness of the external environment is lost. You can share these insights in the way you live your life. Only then can we have peace in the world. bladder and bowels are empty. Always practice meditation in a clean and quiet place in nature. especially in correctly understanding and applying fundamental principles. The key is to know the mind. should seek professional medical advice before practising meditation. If this happens simply acknowledge that you were distracted and then gently return to the meditation technique. Professional guidance is essential. Plant the seed. 2.When you are mindful of all your thoughts.The purpose of meditation is to gain personal experience of all stages of the path to enlightenment. wisdom arises. When the one who knows observes the mind in this way. As Merta Ada once said. sheltered from excess heat. The effort you apply should be relaxed and steady. Be mindful throughout the day. GUIDELINES FOR MEDITATION 1. 5. the way things are. 10. The more you meditate the more natural it becomes. Do not cling to anything. Beginners should meditate when the stomach. “When this happens. it is the direct perception of Truth. whether it is by a thought.
himalaya-yoga.com 61 .Regular Systematic practice “do Your practice and all is coming” Sri Patthabi Jois 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
8.com 62 . 2. 4.10 Meditations For Inner Peace and Happiness Preparatory Prayers 1. 6. persistence Acceptance Equanimity Patience Concentration Love Kindness Compassion Wisdom Enlightenment Concluding prayers 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. 3. 9.himalaya-yoga. 5. 7. 10.
If you don’t know any techniques. Each affirmation is accompanied by a meditation or pranayama technique and has a specific awareness technique. We can train the mind to be content. the flowering of meditation will take longer…” The 10 Meditations for Inner Peace and Happiness guide us through the many obstacles that beginners usually face when we first sit down to meditate. Without straining or tension. being in harmony. Each of the 10 Meditations has a specific affirmation to be contemplated and repeated three times. by giving us the chance to reflect on who and what we are and where we are heading. “Techniques are helpful because they are scientific. we can progress on the path to inner peace. and find lasting peace and happiness.10 Meditations for Inner Peace and Happiness “The mind is our greatest resource. They also help us to make positive changes in our lives.” Buddha Shakyamuni The 10 Meditations for Inner Peace and Happiness are just a few of the many thousands of techniques that can assist us in training the mind. By developing loving-kindness with daily action.this is inner peace. When sitting in meditation we can train our self to be in harmony. PART ONE . And these we can not buy with all the money in the world. experiencing each and every moment with full awareness . with our family. concentrate.this is happiness. relaxation. His Holiness the Dalai Lama states. We can transform our life. These affirmations help us to develop 10 virtues which are necessary for inner peace. contemplation and concentration techniques. These we must earn through the daily practice of meditation and experience it for our self. the growth. This will eventually become one continuous meditation. These techniques are designed to train our mind and body to relax. This particular collection is taken from some of the great philosophies and traditions of the world. If the mind wanders off following a thought. they systematically help us to apply the changes that are necessary to take place within us. simply acknowledge that you were distracted and then gently return to the 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. including Yoga. community and the environment. and on the outside while going about our daily activities. remove blockages. By regularly practising the 10 Meditations for Inner Peace and Happiness we can reach this goal. Osho once said. affirmations. Most important. They are very powerful ways to transform our life in a positive direction. At first your mind may become distracted. You are saved from unnecessary wandering and groping. try your best to concentrate on this object.himalaya-yoga.Sitting Quietly in Meditation This involves the practice of awareness. “We can never obtain peace in the outer world until we make peace with ourselves. to accept the ever changing universe as it is . and to develop great compassion by cherishing others. We can implement a pure heart that cherishes all living beings without bias or partiality.” The 10 Meditations for Inner Peace and Happiness support this view. accept discomfort. Zen and modern medical research. pranayama. fulfil our true human potential. Peace and happiness can be achieved by practising in two parts. on the inside by sitting quietly in the meditation room. and meditation is the method that develops the mind correctly to bring about clarity of understanding. happiness and spiritual growth. to liberate itself from desire. Being in the present moment.com 63 .
Meditation helps us to reach this goal by training the mind to maintain the awareness of itself in every moment. For example: when we feel our self getting angry. By observing the mind as it reacts to information from the senses. meditation is awareness. it has to out of spontaneity. For success. The more it becomes our natural state of being. hatred. As Jesus Christ said 2000 years ago. instead of blindly reacting to every contact from the senses. by paying attention with awareness to the details of the present moment. desires and aversions. being in the present moment. “Start with very simple actions like walking. peeling away the layers and re-connecting with our higher consciousness. acceptance. observing the joy and harmony of inner peace. speech and action.himalaya-yoga. By becoming more adept at meditating. any work you can be aware. wisdom and compassion. Diligent practice and persistence with meditation produces results that are permanent and abiding. thus conquering doubt. with all one's goodness and righteousness. becoming aware of our thought. you will find that you do not have to make any effort anymore. “Patience is the destroyer of anger.technique. compassion and peace throughout the day. our pleasure and pain. This can be achieved by training ourself to maintain a peaceful mind while going about our daily life. PART TWO – Mindfulness Throughout the Day This involves incorporating into our daily life the training and insights attained in sitting meditation. Remember. the fault is not in the difficult situation that confronts us. The more we practise. Before beginning carefully read the section ‘General Notes for the Meditator’ and ‘Training the Mind’. repeat the affirmation from Meditation 4. the easier it gets to create patience.” As you become more and more accustomed to awareness and it becomes just like the natural process of breathing. it is necessary to practise sitting meditation every morning before breakfast and then again in the evening before sleep. living with all one's soul. You can walk and you can become aware that you are walking – each step can be full of awareness. observing our happiness.” Tuning in in this way allows our higher consciousness to guide us to live a more meaningful life. we can begin to extend our training beyond quietly sitting alone. we can become aware of the conditioned mental process that has kept us ignorant and in darkness. and by living a virtuous life with morality. Osho emphasises. It is waiting for us to re-discover it. Circumstances only act as a catalyst to bring 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The problems we face arise from within. or in the people with whom we have to interact. Eating… just the way they drink tea in Zen monasteries – they call it the ‘tea ceremony’. do not disturb the mind. We can use the correct affirmation to create inner peace and harmony in that situation. Try to prolong your awareness of this sensation for as long as possible. It becomes spontaneous.” Permanent inner peace and happiness can only be attained by persistent training. we can observe ourself and the world around us with an awakened mind. because sipping the tea. it has to be effortless. by maintaining mindfulness. This daily mindfulness requires a tremendous amount of training and discipline and begins with small actions in your daily routine. Do not try to get up from your seat. Everything we need is already inside us. Then. laziness. in any act.” This promotes patience to come to the surface as our mental programming kicks in with the training from the sitting meditation. love. By extending the meditation beyond sitting. lust and worry. Albert Einstein stated that. with wisdom and compassion. During meditation if you observe a state of tranquility and serenity. “True religion is real living. “Remember the condition. Osho suggested. “The kingdom of heaven is within.com 64 . one has to remain alert and aware. our suffering. with likes and dislikes. we can train ourself to create a positive reaction to an unpleasant situation. By applying the 10 affirmations as we experience the ups and downs of daily life.” Meditation is simply the process of training ourself to observe the mind. Remember. But it takes training and discipline throughout all your daily activities for this spontaneous awareness to occur naturally.
Each individual part is intimately part of the whole. 8. with the welfare of others paramount in our heart. 8. 9. In the beginning start with just 15 minutes meditation every day and follow the recommended schedule below. 10.com 65 . Nelson Mandela once said. In a practical sense. 6. the thread of the fabric. They guide us into a deep state of concentration and awareness. Meditation 1. In this way enlightenment can be found right here in the midst of our daily existence. Regular meditation and positive daily action can heal these obstructions and help us to develop a caring and meaningful life. 6. think. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Always finish with these techniques and a personal prayer to close the session. Fourth month extend each meditation by a few more minutes until you can regularly practise for 60 minutes daily. 2. Always start with a personal prayer and these two techniques. 7. 4. 2. which can be mini-enlightenments while continuing to be mindful of the details of our everyday lives. 7. living our lives in the ‘now’ is a reflection of enlightenment. 6. These techniques are the core meditations for generating love. freed from selfish desires and petty concerns. 2. 4. 9. Ask your meditation instructor for advice on how to proceed. and after having been prepared by the preceding techniques. 10. Everyday life gives many opportunities to recognise and experience the inter-connected relationship of all things. So cherish the peak moments. and developing inner peace. 4. It is the impassive observer of all. for 45 minutes meditation every day: Meditations 1. we as the meditator are no longer separate from the act of meditating. Instead. This understanding evolves as we experience how meditation is more than just a method. 3. Everyday problems no longer distract us from the path because they are the part of it. 8. When practised well.” A trained mind and compassionate heart are not easily lost when they are clear and focused in the present moment. 5. They should only be practised with pure intentions in heart and mind. Everything we feel. 10. Meditation 6. “A good head and a good heart are always a formidable combination. say. Meditation is the tool to help us understand the true nature of happiness and sadness. we and the world become One. Immersed in the moment. After one year of regularly practising the 10 Meditations for Inner Peace and Happiness. 9. we do not prepare and prepare until we get to another place known as ‘enlightenment’ somewhere down the road. kindness and compasssion. for 30 minutes meditation every day: Meditations 1. with each system meaningfully reflecting the others. 5. (See ‘10 Advanced Meditations’). Third month add 5. 2. 3.himalaya-yoga. When we can feel Oneness in ourselves our everyday life is truly enlightened. or do is coming up from deep within. ready for meditation. 7 . 10. The observing mind is enlightened. until you can regularly and consistently meditate for one hour on a daily basis: First month start with 15 minutes meditation every day: Meditations 1. Meditation 3. 3. you may be ready for advanced meditation techniques. 7. These techniques are the core meditations for purifying and focusing the mind.them to the surface. Meditation 9. as they help us to become centred and relaxed. Second month add 4.
8.10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Dave West Yoga 2008 AFFIRMATION 1. speech and action.com 66 . www. It is meant to provide guidance and counsel for those who wish to practise. 9. ENLIGHTENMENT Enlightenment is being in the present moment.himalaya-yoga. 10. EQUANIMITY Equanimity is maintaining harmony and balance throughout the day. mindful of all thought. 5. PATIENCE STILLNESS PURIFYING THE ENERGY CHANNELS Pranayama 2 Patience is the destroyer of anger. PALMING Pranayama 4 OFFERING & RECEIVING Pranayama 3 GENERATING COMPASSION GENERATING KINDNESS MINDFUL BREATHING HEART CHAKRA 7. COMPASSION Compassion is the essence of spiritual progress. WISDOM Wisdom is the destroyer of doubt and confusion. 2. CONCENTRATION Concentration is holding the mind on an object for a defined length of time. PERSISTENCE Persistence is applying the best effort in all things throughout the day. KINDNESS Kindness is the joyful heart of abundance.himalaya-yoga. LOVE Love is the true nature of the universe. 6. 4. 3. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. ACCEPTANCE CHANTING OM COMPLETE YOGIC BREATHING Pranayama 1 TECHNIQUE Acceptance is observing discomfort and distraction without reacting.com SPECIAL RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.
and there is no failure. then use this time to confirm your intentions and action before beginning the meditation. It is all connected. However you perceive this higher power is up to you. You can pray to outside of your being. or you can awaken from the inside. If you don’t believe in anything. showing gratitude. or seeking guidance and blessings. may streams of nectar and light flow down. Om Ah Hum From the hearts of all the holy beings. whether you call it God. body and spirit unite in complete harmony with nature and the cosmic vibration. Spirit. You can pray to someone or something.PREPARATORY PRAYERS “On this path effort never goes to waste. or Universal Supreme Consciousness. Divine Mother. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Namaste You and I are one in heart and mind. May our mind. granting blessings and purifying our thought. and peace. or inside. Om Om Om O Creator of the universe. or you may wish to compose your own preparatory prayers according to your personal belief and philosophy. You can use the following traditional Sanskrit prayers from ancient India.com 67 .himalaya-yoga. Every individual will have a different experience and definition.” Bhagavad Gita Prayer is a powerful way of affirming your intentions. You can attract from the outside towards yourself. Even a little effort toward spiritual awareness will protect you from the greatest fear. I open my heart to spread love. may thy divine healing energy fill us with light and love. and offer my help and service to all.
Relax the breathing. Relax the body. Close the eyes. Take a deep slow inhalation through the nose. Rest the hands in the lap or on the knees. Feel as if the top of the head is being pulled up to the sky. Mentally repeat and contemplate the affirmation 3 times. If you can not sit cross legged on a cushion. Govinda taught me that it is necessary to straighten and strengthen the back and neck to encourage good posture. Repeat the following technique 3 times. middle and upper chest with air. This meditation develops the virtue of persistence. as it calms the mind and body from the hustle and bustle of daily life. Breathing in should take about 8 to 10 seconds. Be sure to completely fill the lower part of the lungs. to overcome laziness and immorality. Persistence is applying the best effort in all things throughout the day. He told me that this Hatha Yoga technique is very useful if performed at the start of meditation. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It distributes a rich supply of oxygen and lifeforce energy into the whole being and stretches and relaxes the upper body.com 68 . It is the effort to make each activity of our day meditation. Deep breathing and stretching up is the object of concentration. Gently rest the tongue on the roof of the mouth. Make a silent prayer according to your own religion or personal belief. Govinda Pahir lived in a peaceful valley east of Darjeeling. It is the effort to be aware and awake in each and every moment. then you may want to use a chair.1 PERSISTENCE Persistence is applying the best effort in all things throughout the day. Relax the mind. Persistence is not the effort to make something particular happen. Relax the body but always keep the spine and head straight. keeping you perfectly straight. Breathing in 1 2 3 4 5 6 7 8 (8-10 seconds) Hold the breath 1 2 (2 seconds) Breathing out 1 2 3 4 5 6 7 8 (8-10 seconds) Hold the breath 1 2 (2 seconds) COMPLETE YOGIC BREATHING – Pranayama 1 Take a few moments to find a comfortable and stable meditation position.himalaya-yoga. India.
When you are completely empty. Relax the breathing. As you breathe in feel healing energy rising up through your body. or longer. Then relax for a few moments. When you are completely full of air. and lower your arms down to your side. Now repeat the following technique 3 times. This is the prana flowing around your body. distraction and disease. middle and the lower lungs. all the way out. middle and upper chest with air. Completely empty all of your lungs. hold for two seconds 1… 2… Repeat this 2 more times. Straighten the arms upwards and join your hands above your head. You may even feel light headed. Be sure to completely fill the lower part of the lungs. It is meant to provide guidance and counsel for those who wish to practise. completely empty all of the lungs. Hold this awareness of the body’s lightness for a few minutes. but without strain. Persistence is applying the best effort in all things throughout the day. feel your whole being renewed with vitality and strength. Breathing out should also take about 8 to 10 seconds. Breathing out should also take about 8 to 10 seconds. Hold for two seconds 1… 2… When you have finished raising the arms 3 times return to your meditation position. the chest. Feel your whole being relax and calm. hold for two seconds 1… 2… Now slowly exhale. feel your whole being releasing negativity. Mentally repeat and contemplate the affirmation 3 times. all the way out.himalaya-yoga. revitalizing your whole being.As you breathe in. As you breathe in slowly stretch your arms up as high as you can.com 69 . middle and the lower lungs.himalaya-yoga.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. but do not move or change your sitting position. Relax the mind. www. Relax as much as possible allowing this process to complete. Feel your breathing slowing down. When you are completely full of air. hold for two seconds 1… 2… Now slowly exhale. Take a deep slow inhalation through your nose. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Feel calm and refreshed. rejuvenating and revitalizing your entire being. relax your body and keep still but not tense. Feel your whole being relaxed and refreshed. Stay alert and relaxed. As you breathe out. Empty the chest. but without strain. Breathing in should take about 8 to 10 seconds.
gently release the breath in a long. OM is the object of concentration. Hold for 2 seconds Then. He lived very simply in a Shiva temple near Asi Ghat in Varanasi. from the bottom of the lungs. When you chant use all the breath. Softly chant AAAAUUUUMMMMMMMM for about 8 to 10 seconds.com 70 . Relax the body. Relax the mind. This technique develops the virtue of acceptance by realizing that we do not have to compulsively respond to everything that arises in the mind. We see that things can be a certain way without needing to be acted upon. When OM is chanted correctly the three syllables of A U M are distinctly pronounced. Acceptance is observing discomfort and distraction without reacting. When you have finished chanting be still.2 ACCEPTANCE Acceptance is observing discomfort and distraction without reacting. India. slow exhalation. but do not strain. Relax the feet. When the breath is empty stop the chant and hold for 2 seconds. Relax the chest. Guruji told me not to underestimate the power of OM. but not tense. Mentally repeat and contemplate the affirmation 3 times. Relax the stomach muscles and feel the whole abdomen drop. Relax the breathing. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and focus the mind. relax the arms and hands. take a smooth. When you are completely relaxed. Chanting should come from deep within. This Mantra Yoga technique was given to me by a sadhu known as Guruji. deep inhalation through the nose.himalaya-yoga. It prepares the mind and body for meditation. Chanting OM promotes a deep sense of relaxation and release. Breathing in 1 2 3 4 5 6 7 8 (8-10 seconds) Hold the breath 1 2 (2 seconds) Breathing out AAAAUUUUMMMMM (8-10 seconds) Hold the breath 1 2 (2 seconds) CHANTING OM Sit quietly and comfortably with the eyes closed and the spine and head straight. Relax the face. Check your spine and head are straight. relax the legs and relax the hips. relax the shoulders. OM may be replaced by your personal mantra. This technique helps to further relax the body and breath. Continue to deeply relax the whole body but without moving. Repeat this 12 times. Relax the head. judged or even pushed aside. Relax the breathing. They can simply be observed. Relax the whole body. but not tense. This is 1 round. for about 8 to 10 seconds.
in your whole body. calm and refreshed. Hold this awareness for a few minutes or longer Mentally repeat and contemplate the affirmation 3 times. Keep still and observe this feeling of inner peace. Feel calm and refreshed. Feel the vibration in your heart. but do not move or change your sitting position. Feel a deep inner release from tension and stress. mind and spirit to become quiet. calm and relaxed. It is meant to provide guidance and counsel for those who wish to practise. If you become distracted simply observe it. Allow the body. in your mind. Acceptance is observing discomfort and distraction without reacting. Stay alert and relaxed. but without thinking about it any more deeply than acknowledging it. www.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.com 71 .Observe any feelings or sensations with a calm mind. Be still. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.himalaya-yoga.
Gently rest the tongue on the roof of the mouth. in preparation for deep meditation. Raise the right hand to the face and hold the nose-tip position: Gently rest the index and middle fingers on the forehead at the eyebrow centre. The left hand rests on the left knee with the fingers ready to count the number of rounds. increasing to ten rounds in the second month. It has many variations that become progressively more advanced. Place the thumb next to the right nostril and the ring finger next to the left nostril. (Seek proper guidance). Equanimity is maintaining balance and harmony throughout the day. The thumb and ring finger control the flow of breath by gently blocking and releasing each nostril in turn. This pranayama technique. is the object of concentration.com 72 . but not tense. Feel as though the top of your head is being pulled up to the sky. purifies the energy channels in the body and mind. The point where the fingers touch the forehead at the eyebrow centre. you must hold for 8 seconds. I first learned this technique at the Patanjali Yoga Centre in Kathmandu.himalaya-yoga. It develops the virtue of equanimity by training the mind and body to be harmony internally and externally. retention and exhalation should be equal to a ratio of 1:1:1. PURIFYING THE ENERGY CHANNELS – Pranayama 2 Sit quietly and comfortably with the eyes closed and the spine and head straight. Do not allow it to drop down during this technique. and 15 rounds in the third month. Relax the breathing. and then breathe out for 8 seconds. known as the nose-tip position. Relax the body. as well as meditation. For beginners the length of breath inhalation. it is extremely important to sit with the spine and head straight. Nepal. until you can practise comfortably for 20 minutes. (Seek proper guidance). while counting the length of each breath. also known as nadi shodhana. Practise five rounds for the first month. This means that if you breathe in for the count of 8 seconds. At this point bandha may be introduced. If one of the nostrils is blocked perform jala neti or breath balancing exercises before beginning.3 EQUANIMITY Equanimity is maintaining balance and harmony throughout the day. Keep the head straight. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. This is the starting position. Here is a simple variation for beginners. It brings about a state of equilibrium in the mind. The little finger is completely relaxed. Mentally repeat and contemplate the affirmation 3 times. but not tense. For pranayama. Relax the mind.
keep the left nostril closed and open the right nostril with the thumb. Breathe quietly and gently. As you breathe out start to count. try to have your lungs completely empty. As you breathe in count. When you reach 8. Breathing out should be quiet and gentle and should take about 8 to 10 seconds. Smoothly and softly breathe out through the right nostril. Then.com 73 . As you breathe out count. but without straining. but without straining. Stay alert and relaxed. in your mind.himalaya-yoga.himalaya-yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. try to have your lungs completely full. from 1 to 8. try to have your lungs completely empty. from 1 to 8. Do not strain. from 1 to 8. but without straining. so that both nostrils are firmly closed. Equanimity is maintaining balance and harmony throughout the day. Smoothly and softly breathe out through the left nostril. Keep the right nostril closed with the thumb and open the left nostril with the ring finger.Begin by closing the right nostril with the thumb. Hold your breath and count. Hold your breath and count.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. from 1 to 8. Do not strain. Do not rush. When you reach 8. in your mind. but do not move or change your sitting position. Smoothly and softly breathe in through the left nostril. As you breathe in start to count. Now close the left nostril with the ring finger. so that both nostrils are firmly closed. in your mind. Now close the right nostril with the thumb. It is meant to provide guidance and counsel for those who wish to practise. www. Do not rush. try to have your lungs completely full. in your mind. from 1 to 8. This is one round. Breathing in should be quiet and gentle and should take about 8 to 10 seconds. When you reach 8. Begin with 5 rounds. from 1 to 8. in your mind. Mentally repeat and contemplate the affirmation 3 times. but without straining. Count the number of rounds on the fingers of your left hand. When you reach 8. in your mind. Breathe quietly and gently. Now smoothly and softly breathe in through the right nostril. Feel calm and refreshed.
It develops awareness of the crown chakra and is a good preliminary exercise for the practice of Emptiness meditation. Gently rest the tongue on the roof of the mouth. Imagine that the surface of the lake is like a mirror. The awareness should be so completely centred on the water that the awareness of the body and the external environment is lost. Relax the breathing. Keep the water completely still and without ripples so that the surface is like a mirror. This variation develops the virtue of patience by training the mind and body to relax and wait for things to settle in their own time. and you might even feel that the meditation is making the mind busier. In the bowl is water. relaxed and alert. The slightest movement of the body will create ripples and disturb the surface of the water. Keep absolutely still. Patience is the destroyer of anger. Relax the mind. but not tense. Keep absolutely still.himalaya-yoga. clear lake. completely still. without having to automatically respond with unvirtuous reaction. Mentally repeat and contemplate the affirmation 3 times. relaxed and alert. but in reality you are becoming aware of how busy the mind actually is. Keep the water completely still by not moving or thinking. Stay with the stillness of the water for a few minutes or longer. Now imagine that you are sitting on the bank of a calm. STILLNESS Sit quietly and comfortably with the eyes closed and the spine and head straight. so keep the mind completely focused on maintaining the stillness of the water. Completely smooth. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. so keep the body absolutely still. Maintaining the stillness of the water is the object of concentration.4 PATIENCE Patience is the destroyer of anger. It is a Zen technique that helps the mind and body to become completely still and silent. At first the mind may be very busy. Be patient. The tiniest thought will create ripples and disturb the surface of the water. (See ‘Advanced Meditations’). If you discover that the mind has wandered and is following your thoughts gently bring your concentration back to the water.com 74 . Relax the body. Martin Moore taught me this simple technique during one of our many sessions. Imagine there is a small bowl balancing on the top of your head.
Stay alert and relaxed. calm and refreshed. Feel your whole being deeply relaxed and refreshed. It is meant to provide guidance and counsel for those who wish to practise.himalaya-yoga. Completely smooth. Keep reflecting clouds that pass.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.himalaya-yoga. see its reflection in the lake.Feel the stillness inside your body. mind and spirit. Stay with the stillness of the clear lake for a few minutes or longer. completely still. As a cloud drifts past. Feel your whole being becoming quiet. Feel the stillness inside your body. Mentally repeat and contemplate the affirmation 3 times. mind and spirit. www.com 75 . As the cloud passes imagine the lake becoming clear again. After a time. the clouds clear and the lake reflects the vast blue sky. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Feel calm and refreshed. but always return to the clear lake. but do not move or change your sitting position. Patience is the destroyer of anger.
10 minutes for the second month and 15 minutes for the next month. It relaxes and focuses the mind. but not tense. moment to moment. The awareness should be so completely centred on the breath that the awareness of the body and the external environment is lost. Relax the breathing. and is a powerful tool on the path to higher consciousness. It is not a breathing technique. a yogini who lived near Milarepa’s cave in Manang. Relax the breathing. As you exhale observe the breath and mentally count 50. Relax the body. Concentration is holding the mind on an object for a defined length of time. Observing the breath is the object of concentration. Let each breath remind you to stay centred and present in the now. Be in the present moment with the breath. As you exhale observe the breath and mentally count 48. It is a concentration technique.com 76 . Do not try to control the breath. She said it is an ancient Buddhist technique that helps to develop concentration and mindfulness. and so on. The breathing should be completely involuntary throughout the practice. MINDFUL BREATHING Sit quietly and comfortably with the eyes closed and the spine and head straight. This technique was first given to me by Maya. Nepal. Observe the sensation of breath as it comes in and out.himalaya-yoga. allowing the body to breathe naturally on its own. Breath to breath. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. As you inhale observe the breath and mentally count 49. Relax the mind. Mentally repeat and contemplate the affirmation 3 times. just observe it. bringing the awareness into the present moment.5 CONCENTRATION Concentration is holding the mind on an object for a defined length of time. The defined length of time is 5 minutes for the first month. Simply witnessing the breath in this way develops the virtue of concentration and mindfulness of the present moment. and is usually practised at the start of vipassana meditation. Now begin counting the breaths backwards from 50 down to 20. This continuous momentary awareness is essential for meditation to occur. Become aware of the nose. Gently rest the tongue on the roof of the mouth.
Feel calm and refreshed. If you catch the mind drifting away from the counting. Your breathing may become deeper and slower. Continue the awareness of the breath for a few minutes or longer. but do not count the breaths. and as it comes out. gently bring it back. If you catch the mind drifting away. just observe it. but do not move or change your sitting position. Mentally repeat and contemplate the affirmation 3 times. Be in the present moment with the breath. but without judgement. but without judgment. Just observe the breath as it passes through the nostrils and simply count.As you inhale observe the breath and mentally count 47. Observe each breath as it goes in. gently bring it back. Feel the sensation of air as it comes in and pushes out through the nose. Breath to breath. Stay alert and relaxed. Keep counting the breaths until you reach zero. www. As you exhale observe the breath and mentally count 18. Keep counting your breaths but without controlling the breathing. When you reach zero stop counting.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Concentration is holding the mind on an object for a defined length of time. Allow this process to take place naturally. When you reach 20 start counting only when you exhale. As you inhale observe the breath. As you inhale observe the breath. but do not control it.himalaya-yoga. It is meant to provide guidance and counsel for those who wish to practise. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 77 . Let each breath remind you to stay centred and present in the now. Continue to observe the breath as it passes through the nostrils.himalaya-yoga. As you inhale observe the breath. Be the witness of your breath. As you exhale observe the breath and mentally count 17. Do not try to control it. moment to moment. Be the witness of your breath. but continue to observe the breath. You may find yourself naturally relaxing. As you exhale observe the breath and mentally count 19.
every molecule and every particle in our mind. Relax the mind. note the change in sensations in the area of your heart that accompanies each breath. As you breathe. There is no higher purpose in life. The centre of love for yourself and for others. kindness and compassion. Become aware of your heart in the centre of your chest. Your centre of pure love.com 78 . Generating love inside us reunites us with the true nature of the universe. HEART CHAKRA AWARENESS Sit quietly and comfortably with the eyes closed and the spine and head straight. The variation presented here develops the awareness of the love energy inside us by rediscovering that our whole being is Love . Relax the breathing.6 LOVE Love is the true nature of the universe. In this way we can develop a radiant loving spirit all around. and we will naturally perform virtuous actions that will cause them to be happy. feel the heart centre expanding and contracting. which means ‘heart space consciousness’. Love circulating through the centre of your chest is the object of concentration.himalaya-yoga. Love is the true nature of the universe. Gently rest the tongue on the roof of the mouth. The awareness should be so completely centred on the heart chakra that the awareness of the body and the external environment is lost. As attentively as you can. Feel your heart breathing in and out.every cell. By developing our own inner love we can generate an abundance of outer love to cherish others. This is your heart chakra. Let each breath remind you to stay centred and present in the now. By contemplating the affirmation we can realise that the present and future happiness of all beings in the universe depends upon loving one another. body and soul. Relax the body. but not tense. Mentally repeat and contemplate the affirmation 3 times. This universal technique is known in yoga as hridayakasha dharana. freely and easily. the centre of your love energy. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
Feel as if you are glowing all over with love. Simply experience what is there to be experienced. but do not move or change your sitting position. or the meaning of love. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. only feel. circulating. Love is the true nature of the universe.Do not think about your breaths. filling your whole being. Feel your heart centre expanding. Feel calm and refreshed. Simply experience what is there to be experienced. Mentally repeat and contemplate the affirmation 3 times. Stay alert and relaxed. It is meant to provide guidance and counsel for those who wish to practise.himalaya-yoga. Acknowledge this radiant glow of pure love. Do not think.himalaya-yoga. healing. Hold your awareness of this radiant glow of love for a few minutes or longer. Be especially on the look-out for pleasurable sensations of warmth. or spaciousness. Feel the love energy inside and all around you. With each breath feel more and more love energy entering your heart and body. Do not think about your breaths. Notice how the movement of breath seems to fan and increase these sensations.com 79 . Observe what is happening in the area of your heart. or the meaning of love. inside and outside. expansion. www.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. As you breathe in absorb into your heart as much love energy from your surroundings as you can.
Now send out your loving-kindness to the twelve directions: From your heart send out your loving-kindness energy to your whole being.himalaya-yoga. Kindness emanating from the centre of your chest is the object of concentration. Acknowledge this powerful centre of pure love and kindness. It develops the virtue of kindness by training the heart and mind to cultivate a generous nature. Everything we possess is only ours through the kindness of others. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. These techniques have been successfully taught by vipassana centres around the world. and that the more we help those around us to be happy. This is the centre of your love energy. This will motivate us to engage in positive action and create the cause for future happiness. but not tense. May all beings be happy. the happier we become ourself. The variation presented here is based on the teachings of Merta Ada. From your heart send out your loving-kindness energy to everything outside this room. Relax the body. Mentally repeat and contemplate the affirmation 3 times. The centre of loving-kindness for yourself and others. Kindness is the joyful heart of abundance. May all beings be happy.7 KINDNESS Kindness is the joyful heart of abundance. Relax the mind. Gently rest the tongue on the roof of the mouth. Feel this loving-kindness as a powerful healing energy in the centre of your chest.com 80 . By contemplating the affirmation we can realise this. GENERATING KINDNESS Sit quietly and comfortably with the eyes closed and the spine and head straight. Relax the breathing. Metta is the ancient Buddhist name for meditations that assist us in developing lovingkindness to all beings. Pure love and kindness. Even the small wisdom that we possess to discriminate what is beneficial and what is harmful is a worthwhile kindness. From your heart send out your loving-kindness energy to everything in this room. Become aware of your heart in the centre of your chest. May I be happy.
Stay alert and relaxed. May all beings be happy. May all beings be happy. May all beings be happy.himalaya-yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. From your heart send out your loving-kindness energy to everything in the sky. It is meant to provide guidance and counsel for those who wish to practise. Hold this awareness of kindness for a few minutes or longer. From your heart send out your loving-kindness energy to everything in front of you.com 81 . May all beings be happy. May all beings be happy. From your heart send out your loving-kindness energy to everything behind you. From your heart send out your loving-kindness energy to everything to the right of you. but do not move or change your sitting position. From your heart send out your loving-kindness energy to the whole universe.From your heart send out your loving-kindness energy to everything above you. From your heart send out your loving-kindness energy to everything to the left of you. Kindness is the joyful heart of abundance. Mentally repeat and contemplate the affirmation 3 times. From your heart send out your loving-kindness energy to everything below you.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. May all beings be happy. May all beings be happy. From your heart send out your loving-kindness energy to everything on the earth. May all beings be happy. May all beings be happy. Feel calm and refreshed. www.himalaya-yoga.
This encourages us to cherish others and reminds us of the importance of continually improving our consideration. Feel a deep need to help them in any way you can. From your heart. May they develop love. wisdom and compassion. wisdom and compassion.com 82 . This is the centre of your love energy. Compassion is the essence of spiritual progress.8 COMPASSION Compassion is the essence of spiritual progress. Acknowledge this powerful centre of loving-kindness and compassion. respect and love for them. The variation presented here is also based on the teachings of Merta Ada. Become aware of your heart in the centre of your chest. It focuses the heart and mind on cultivating a compassionate spirit towards all beings. Relax the body. send out your loving-compassion energy to your friends. Now send out your loving-compassion energy: From your heart. Pure compassion and love for the helpless and the weak. May I be healthy and happy. Relax the breathing. This is also an ancient Buddhist technique known as ‘metta’. May all beings be happy. GENERATING COMPASSION Sit quietly and comfortably with the eyes closed and the spine and head straight. From your heart. It improves personal relationships with our parents. May they develop love. Mentally repeat and contemplate the affirmation 3 times. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. wisdom and compassion. send out your loving-compassion energy to neutral people. but not tense. May they be healthy and happy. Compassion emanating from the centre of your chest is the object of concentration. Feel a desire to help the suffering and the sick people of the world. From your heart.himalaya-yoga. May I develop love. send out your loving-compassion energy to your family. Gently rest the tongue on the roof of the mouth. send out your loving-compassion energy to your whole being. and become motivated to help them in any way we can. workmates and people we dislike. Relax the mind. By contemplating the affirmation we naturally feel compassion towards everyone who is less fortunate than us. Feel this compassion in the centre of your chest. May they be healthy and happy. friends.
Compassion is the essence of spiritual progress. From your heart. May they be healthy. If you get lost in thought or distracted. and then resume this technique. May they be healthy. www. May they be healthy. May I be healthy.May they be healthy and happy. send out your loving-compassion energy to people you dislike. or until your mind is clear again. From your heart.himalaya-yoga. send out your loving-compassion energy to people you dislike.com 83 . From your heart. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. May they be happy. May all beings be happy. send out your loving-compassion energy to your friends. Feel calm and refreshed. From your heart. It is meant to provide guidance and counsel for those who wish to practise. May they be happy. Now in reverse order. send out your loving-compassion energy to your family.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. From your heart. Hold this awareness of compassion towards all beings in the universe for a few minutes. May they develop love. May they be happy. send out your loving-compassion energy to neutral people. send out your loving-compassion energy to your whole being. From your heart. May I be happy. wisdom and compassion. May they develop love. May they be happy. May they be healthy. wisdom and compassion. or longer. come back to the nose and do mindful breathing (p109) for a few minutes.himalaya-yoga. May they be healthy and happy. but do not move or change your sitting position. Mentally repeat and contemplate the affirmation 3 times. Stay alert and relaxed.
As the hands are slowly raised. then returning it to the root chakra. purposeful universe. At the top of the head open the hands upwards and the arms wide. It distributes prana throughout the body and mind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. offering and receiving. the sushumna nadi. This develops the virtue of wisdom by motivating us to make higher consciousness choices throughout the day. Gently rest the tongue on the roof of the mouth. up through the centre of the body to the top of head. in the crown chakra at the top of the head. Relax the mind. non-threatening. As the hands are raised up in front of the body. gently breathe in. OFFERING AND RECEIVING – Pranayama 3 Sit quietly and comfortably with the eyes closed and the spine and head straight. also known as prana mudra or shanti mudra. but not tense. The palms should be facing the body and the finger tips should be almost touching. Offer your prana to the universe. Imagine joining the prana with the pure consciousness in the crown chakra. This preliminary Kundalini Yoga technique. smooth and slow. in the root chakra at the base of the spine. imagine raising the prana up the sushumna nadi from the root chakra at the base of the spine.com 84 .9 WISDOM Wisdom is the destroyer of doubt and confusion. By contemplating the affirmation we can realise that through the intelligent application of knowledge we can establish the inner conviction that we live in a friendly. located along the spine (See Appendix 7). Place the hands on the ground in front of the body and in line with the spine.himalaya-yoga. imagine gathering the prana into the hands. It develops awareness of the most important energy channel in the body. Briefly acknowledge the prana passing up though each of the chakras along the sushumna nadi. In the root chakra at the base of the spine. The hands should be roughly in line with the side of the head. but do not stop. Mentally repeat and contemplate the affirmation 3 times. Keep raising the prana up to the crown chakra. Imagine a sphere of pure white light surrounding the head. Relax the body. Wisdom is the destroyer of doubt and confusion. uniting it with shiva – pure consciousness. The object of concentration is the movement of prana along the sushumna nadi – raising the prana shakti from the root chakra to the crown chakra. awakens the dormant prana shakti – creative energy. Relax the breathing.
This is your full potential. an enlightened being. As the hands reach the floor imagine the prana returning to the root chakra at the base of the spine. Wisdom is the destroyer of doubt and confusion. Stay alert and relaxed. your true nature. Briefly acknowledge the prana passing down though each of the chakras along the sushumna nadi. This is one round Do 3 times. As the hands are slowly lowered down the front of the body gently breathe out. return you hands to their normal meditation position and completely relax. Hold this awareness for a few minutes or longer. www.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Experience yourself as the infinite mind that you are. smooth and slow. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but do not move or change your sitting position. Your life will acquire new meaning as you establish the inner conviction that you live in a friendly. Now place the hands in front of the forehead. compassionate and purposeful universe. Mentally repeat and contemplate the affirmation 3 times. your higher consciousness.com 85 . Experience a renewal of optimism that will clarify your priorities and aspirations.Feel it joining with your pure consciousness.himalaya-yoga. After the third time. Throughout the practice the awareness should be so completely centred on the movement of prana that the awareness of the external environment is lost.himalaya-yoga. It is meant to provide guidance and counsel for those who wish to practise. Feel calm and refreshed. your full potential as a spiritual being. Hold for a brief moment without breathing and acknowledge this higher consciousness experience. This spiritual energy is your higher self. Observe your higher self.
speech and action throughout the day. Feel the mind becoming enlightened. Feel the mind becoming enlightened. Although he taught me hundreds of yogic exercises. but not tense. As you take a deep breath. Feel the healing energy being transmitted to the mind. Mentally repeat and contemplate the affirmation 3 times. Relax the mind. feel the warm healing energy being transmitted from the hands to the eyes. Feel the healing energy being transmitted to the mind. Repeat 3 times. As we end our sitting meditation we are reminded to be mindful of all thought. Palming accumulates and concentrates the life-force energy into the hands. Feel love all around. Feel the divinity awakening in the soul. which can then be placed over the eyes and over the whole body.10 ENLIGHTENMENT Enlightenment is being in the present moment. Feel inner peace and happiness. Feel the healing energy being transmitted to the soul. Prana is the object of concentration. Hold this awareness for a few moments or longer. spontaneously creating love.com 86 . By contemplating the affirmation we can develop the virtue of enlightenment. followed by this simple technique. speech and action. inside and out. It distributes healing energy to the eyes. Gently rest the tongue on the roof of the mouth.himalaya-yoga. Relax the body. mindful of all thought. mindful of all thought. I spent many months with Swami Shyam Yogi. Hold for a few moments and gently breathe out. we always finished the lesson in prayer. speech and action. India. Relax the breathing. Enlightenment is being in the present moment. At the third time feel the healing energy being transmitted from your hands to your eyes and then to your head. PALMING – Pranayama 4 Sit quietly and comfortably with the eyes closed and the spine and head straight. He lived at a yoga centre by the lake in Pushkar. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. wisdom and compassion in all activities. This is one round. head and whole body. Enlightenment is maintaining this higher consciousness awareness throughout the ups and downs of daily life. Vigorously rub the palms of the hands together until are hot. Gently place the palms over the eyes. enlightening the mind and revitalising our whole being.
speech and action. Om Shanti Shanti Shanti.com 87 . Sitting meditation is practising being in balance and harmony. but practise all your life. but our soul is immortal. Practise makes perfect.Slowly open your eyes and gently lower the hands down the face. healing all sickness and pain. At the end of meditation it is recommended that you lie down and simply observe the beauty and joy of the present moment. so that throughout the ups and downs of daily life. From the many untruths.” Jetsun Milarepa. Feel the healing energy circulating around the whole body. so that we have a good idea of where we are heading and what it is meant to feel like. Tamaso maa Jyortirgamaya. Om Asato maa. Mrityormaa Amritam Gamaya. Feel stronger. Observe this feeling for a few moments. Contemplate this for a few moments before you finish. Rub your hands over your whole body. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Sadgamaya. Or you may wish to say one of the following traditional Sanskrit prayers from ancient India: Namaste You and I are one in mind and heart. Enlightenment is being in the present moment. mindful of all thought. gently bowing your head and quietly saying a prayer according to your personal belief and philosophy. Always finish with a prayer according to your personal philosophy. Tibetan Yogi Always finish the meditation by joining your hands over the heart. This is the feeling of inner peace and happiness.himalaya-yoga. Feel the body becoming healthy and strong. I open my heart to spread love. we spontaneously create peace and harmony in every way. healthier. perfect peace. letting the light in slowly. may we find the One Truth. happy and refreshed. Feel calm and refreshed. In the darkness may we find the brightness of Divine Knowledge. Join your hands over the heart and slightly bow the head as you mentally repeat the affirmation 3 times. and offer my help and service to all. Our bodies will die. CONCLUDING PRAYERS “Do not entertain hopes for realisation. May there be peace. and peace. The goal is to train the mind to maintain this awareness in every moment.
Be prepared for positive change. Presented here is a selection of ancient. When first practised it is recommended to do so under the guidance of a qualified instructor. or in combination with the advanced techniques. They should be used with caution. yet effective techniques used to powerfully relax the body.himalaya-yoga. focus the mind and heal emotional and psycho-physiological disorders.10 Advanced meditations Mindful Walking Yoga nidra Earth healing Ujjayi pranayama with khechari mudra Om Ah Hum Candle gazing location of chakras song of the breath flowering lotus Emptiness 10 Advanced Techniques When you can successfully complete the 10 Meditations for Inner Peace and Happiness. They go beyond the basic principles of the 10 Meditations for Inner Peace and Happiness and introduce more complex philosophy and practise. The deeper you explore the mind. it is recommended that you always finish with Meditations 9 and 10.com 88 . The regular practice of these techniques are life-transforming. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and your concluding prayers. the longer the duration of your meditation. you may wish to add these advanced techniques to your practice. Whether you choose to practise all 10 Meditations for Inner Peace and Happiness.
Synchronise your chanting with the movement of your feet. ‘roaming without effort and without distraction from inner thoughts or the external environment’. Your head should lean forward so that you are looking in the direction of your feet. or until stiffness is removed. taste. in the bathroom or during meditation. If you wish you can start to chant a mantra. Relax into a comfortable walking rhythm.Mindful walking Are you aware of what you are doing? When you are eating. The eyelids should be lowered. know that you are eating. Chankramanam revitalises the body reactivating the blood flow. do not worry. then use that. If you are talking. gardening. You can either walk in a circle or to and fro according to space available. If you are eating. Be aware of every morsel. It is intended to induce and maintain a state of mindfulness while moving the body. It can be practised for as long as you wish. Feel each movement of the body as you maintain concentration and chant your mantra. Be in the present moment. Mindful Walking is a very useful technique for those people who are doing intense and prolonged meditation. not looking at anything specifically. Most important is that this technique develops awareness of the present moment reducing the tendency to brood about the past or the future. are you aware of it? Cows in the field eat all day but they do not know they are eating. Walking meditation has been practised for thousands of years by yogis and monks to maintain good health and continuous momentary awareness. (See ‘Vipassana Meditation’). Imagine you are outside of your body. If not. know that you are talking. As you move your left foot forward again chant the mantra. Mindful walking can be used to awaken your awareness. Continue in this way for as long as you have time. Feel that it is separate from yourself. The eyes should be vacant. watching the body moving automatically. There is no self-awareness. If you have your own mantra. whether working. If you experience stiffness or discomfort during sitting meditation try this simple method of maintaining onepointedness of the mind that also loosens up the whole body. You can also focus on the space between the nosetip and the ground.himalaya-yoga. You can practise whispering or mentally chanting the mantra. and in all activities throughout the day.com 89 . You should look but not see. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. use Om. Bring your awareness back to the mantra and begin observing the movement of the body. playing. MINDFUL WALKING Start walking slowly. Feel that it is separate from yourself. watching the body moving automatically. Imagine you are outside of your body. If you start to get lost in your thoughts and forget your mantra. The variation presented here is known in yoga as ‘Chankramanam’. which means ‘wandering’. but for the purpose of meditative practise 10 to 20 minutes daily is sufficient. This awareness must be developed in everything you do. As you move your right foot forward chant your mantra once. Be aware of your movement. Imagine that the body is moving by itself like a clockwork toy. It removes sleepiness and introversion – getting lost in one’s own thoughts. texture.
removing stress. part by part. lowering respiration and pulse rate. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 90 . It is at such times that you may clearly see the solution to such repressions. Gently return to your sitting meditation technique. You must remain awake. Here is a simple variation for beginners in the style of Swami Satyananda Saraswati of the Bihar School of Yoga. return to walking meditation. diabetes and nervous disorders. and resting the whole system. which means ‘yogic sleep’. Continue in this way for as long as you have time. Beyond the simple variation presented overleaf are advanced yoga nidra techniques including: Visualisation Journey – an inspiring and harmonious story filled with healing images and symbols. The traditional name for this deep relaxation technique is ‘Yoga Nidra’. As you enter deep relaxation. This is the classic yoga position for relaxation. reducing the body's energy loss. Yoga nidra This ancient yogic technique has many variations that become progressively more advanced. It looks deceptively simple. relaxed and alert throughout the practice. it is more restorative than sleep. Resolve .a simple statement planted deep into the subconscious which promotes personal change on all levels. (See photo above). designed to release deeper blockages.himalaya-yoga. It revitalises the whole system. promoting restful sleep and rejuvenation. It relaxes the spine and helps with many back problems.corpse pose. When practised successfully. It is best practised after light exercise. but it is in fact one of the most difficult techniques to do correctly. In this way your whole being begins to release tension and stress. It reduces physical. When you get up. mental and emotional tension and stress.Then return to your sitting position. and then consciously relaxing them. you will feel your mind grow clear and detached. This happens when psychological and neurological blocks and barriers have been removed because of the induced relaxation. before meditation or before sleep. Many important physiological changes take place. Yoga nidra is practised lying down in savasana . This variation of yoga nidra involves rotating your awareness around the body to develop a state of deep relaxation. However. Often during yoga nidra repressed material from the conscious and sub-conscious layers of the mind surfaces. in this technique you are not allowed to sleep. creating an environment of enhanced relaxation. That is why people arise from yoga nidra feeling that a great burden has been removed from within. This is achieved by concentrating on individual parts of the body. Yoga nidra has a direct effect on reducing high blood pressure.
Allow the body. allowing it to fall to the ground loose and relaxed. Take your awareness to the right hand. Powerfully tense the whole leg from the thigh down to the foot. Spend a few moments relaxing each part of your body in more detail. Lift it 5cm from the ground. Now drop the arm by completely releasing it. until you find a comfortable central position. Now you are ready to start the yoga nidra technique. Let gravity embrace your body. Powerfully tense the arm from the shoulder down to the fist. Now completely relax your whole body. Lift arm and hand 5cm from the ground. Tense the whole arm for 2 seconds.YOGA NIDRA Before beginning you may like to cover your body with a blanket to keep warm. Lift it 5cm from the ground. Tense the whole leg for 2 seconds. Tense the whole leg for 2 seconds. mind and spirit to become quiet. Feel your weight pulling you deeper into relaxation. Now drop the leg by completely releasing it. When you first lie down in savasana. Take a few minutes to settle into savasana. Lift arm and hand 5cm from the ground. Gently roll the head to the right and to the left 3 times. Begin to relax your whole being. Make a fist with the right hand. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Feel a deep sense of relaxation coming over your whole being. Powerfully tense the whole leg from the thigh down to the foot. Relax your body. Find a comfortable central position for you head. Now begin the rotation of awareness of the whole body. feel your mind growing clear and detached. calm and refreshed. Start by relaxing the right side of your body. Tense the whole arm for 2 seconds. Relax your breathing. melting your body into the floor. Take a few deep breaths by breathing deeply and slowly from the abdomen. Powerfully tense the arm from the shoulder down to the fist. Feel how your abdomen swells and falls. Close your eyes and gently roll your head from left to right a few times. allowing it to fall to the ground loose and relaxed. Hold this relaxed awareness for a few moments.com 91 . Take your awareness to the right leg. Now drop the leg by completely releasing it. make sure that your hands are palms up and are about 15cm from the body. allowing it to fall to the ground loose and relaxed. Take your awareness to the left leg.himalaya-yoga. Take your awareness to the left hand. The spine and head should be straight. Now drop the arm by completely releasing it. and your legs are about 30cm apart. Make a fist with the left hand. allowing it to fall to the ground loose and relaxed. Loose and relaxed. As you enter deep relaxation. sinking deeper with each exhalation. Relax your mind.
OM. My left foot is relaxed. This is the end of one round. Now relax the left side of your body. My left arm is relaxed. OM. OM. My upper back is relaxed. Gently begin to move your arms and legs. OM.Take your full awareness to your right hand Relax it and mentally repeat. My right leg is relaxed. OM. OM. or until your mind is clear again. My right foot is relaxed. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. My right stomach is relaxed. Become aware of your whole body from your feet to your head.himalaya-yoga. OM. My head is relaxed. My right shoulder is relaxed.. My right chest is relaxed. OM. OM. OM. OM. Now fix your full awareness on the eyebrow centre. OM. If you have time repeat another round. Become aware of your surroundings. Hold this awareness for a few moments longer. My left chest is relaxed. Practice Palming (Meditation 10) by rubbing the hands together and making them hot. behind the forehead. Mentally touch it with the mantra OM. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. Gently begin to move your fingers. and then resume this technique. OM OM OM. Feel the vibration soothing your whole being. OM. OM. OM. If you get lost in thought or distracted at any time. Feel the continuous gentle vibration of OM at this point. Keep mentally chanting OM for a few minutes or longer. “My right hand is relaxed” Mentally touch it with the mantra OM. My neck is relaxed. My face is relaxed.. OM. My right hip is relaxed. Take your full awareness to your right arm Relax it and mentally repeat. OM. My whole body from the tip of the toes to the top of the head is relaxed. My left hand is relaxed. Relaxing and healing. OM. My left stomach is relaxed. spending a few moments consciously relaxing each part. Become aware of the floor. OM. Feel Om vibrating in your whole body. Gently move your toes. My left shoulder is relaxed. In this way continue to gently rotate around the whole body.com 92 . “My right arm is relaxed” Mentally touch it with the mantra OM. My left hip is relaxed. My left leg is relaxed. To finish this technique gently become aware of your breathing. My lower back is relaxed. OM.
Gently open the eyes and lower the hands down the face. community and person on the planet. letting the light in slowly. We are what we think.Place the warm hands over the eyes and absorb the healing energy into your eyes. bad karma.himalaya-yoga. floods. have taken the natural world for granted and abused our human potential. When you are ready. without exception. can also have a powerful effect on the present and the future. even right now while you are reading this book. that we. If we all think that the Earth changes are coming and we are all doomed. It is an ethical and moral embarrassment to every government. change the present and the future. good karma. to the endless process of cause and effect. now! After each sentence. for the actions of mankind. then we will be. All we have done. Natural cycles are being seriously affected by global warming. thought and said. The Law of Karma states that the universe is subject. We are the creators of our own universe. We can create the world we want to live in. Do this meditation. by carelessly polluting the world we live in. Slowly bend your knees and then roll over to one side. close your eyes and follow the instructions. destabilizing the wind and ocean current patterns that have formed since the last ice age. sooner or later takes effect. We can. Earth healing Positive Thinking and Global Warming In this age of global warming and Earth changes. The Earth has now entered a time of consequences. and proves the existence of karma. But if we have a positive attitude we can make a big difference. droughts. We must accept that we cannot change the past. This we cannot change. Over the next 100 years the temperature of the Earth is going to rise. This global crisis is direct evidence that all our actions are being accounted for. positive thinking and meditation is needed more than ever. Arctic melting.000 years ago. as a race. Lie quietly for a few moments with your eyes open. hurricanes and typhoons are all being witnessed as the highest and strongest in recorded history. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Stop for a few minutes. efficiency and consumer choices must all be foremost in our hearts and minds. is rising. sit up. Economy. the last Ice Age. The severity of these consequences will be equal to the greed and selfish insensitivity that mankind has purged on our home planet. We are not all in positions of political leverage but changes can be made on a personal and community level. if we are to truly have an effect in providing a safe and healthy environment for our grandchildren.com 93 . Scientists have proved that CO 2 emissions caused by fossil fuels are three times higher than 11. This we must accept. however. But positive thinking and action.
by making positive choices in the present. Gently rest the tongue on the roof of the mouth. It is meant to provide guidance and counsel for those who wish to practise. Imagine this having a positive effect on the natural world. See yourself in the supermarket buying eco-friendly products. Imagine the Earth as a healthy and vibrant eco-system. There is no magic here.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. although it usually provides us with what we need. This is how to attain the happiness we all seek. Imagine the perfect world. Congratulations! You have just created the future of this planet. Even if you have to make a few sacrifices in the beginning.EARTH HEALING Sit quietly and comfortably with the eyes closed and the spine and head straight. Relax the mind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. They are long term techniques for long term solutions. but not tense.com 94 . Imagine all the governments of the world banning the use of fossil fuels and all CO2 emissions. See yourself in balance and harmony with nature. Relax the breathing.himalaya-yoga. See yourself following through with this goal of creating the perfect environment for the future. Ask and you shall receive. employment. Meditations like this need to be repeated daily for several months before results manifest. Observe this Earth healing awareness for a few moments or longer. This is enlightenment. Relax the body. Where humans live in peace and harmony with the natural world.himalaya-yoga. relationships or terrorism. See yourself filling the tank of your car with eco-friendly fuel. Incorporating wisdom and techniques like these into our daily meditation can have a powerful effect on our lives and on our environment. Positive thinking can get us what we want. See your house running energy-saving appliances. clean. www. healthy and vibrant. Imagine global temperatures are returning to normal and that the natural cycles in the world have re-stabilied. whether it is personal health. Imagine them changing to eco-friendly sustainable fuels. Imagine global warming is slowing down. This simple and effective technique can be applied to any situation you want to change. Now see yourself following through with this goal by making positive eco-friendly choices in all areas of your life.
Advanced practice involves combining it with kumbhaka. This induces a state of calm and stillness. secreted by bindu at the top back portion of the head (See Appendix 8). This stimulates a number of pressure points located at the back of the mouth and nasal cavity which influence the whole body. ajpa japa and Kriya Yoga. But it may also be used in conjunction with other yogic techniques especially surya namaskar.com 95 . Ujjayi pranayama is a powerful yogic technique that leads to deep states of meditation. The practice of khechari mudra involves rolling the tongue up towards the back of the throat. Ujjayi pranayama alleviates fluid retention and removes many disorders from the body and mind.Ujjayi Pranayama I first studied this technique at the Yog Nikatam Ashram in Rishikesh. India. It is used in yoga therapy to soothe the nervous system and calm the mind. Relax the breathing. The technique presented here is suitable for beginners. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It is useful in slowing down the heart and in reducing high blood pressure.himalaya-yoga. KHECHARI MUDRA Sit quietly and comfortably with the eyes closed and the spine and head straight. Do not strain. Practising ujjayi pranayama for 10 to 20 minutes every day is recommended. bandha and tantric meditations such as mantra japa. purifying sweat that detoxifies muscles and organs. Fold the tongue upwards and backwards so that the lower surface is in contact with the upper palate. Ujjayi pranayama is most commonly practised in conjunction with khechari mudra. People who are too introverted by nature should not perform this technique. Seek proper guidance. It preserves the vitality of the body and promotes inner healing. It is also known as ‘psychic breath’ because of its profoundly relaxing effect on the psychic level. It removes insomnia and may also be practised in the corpse pose before sleep. asana. asana. Ujjayi pranayama has a powerful tranquilising and heating effect on the body. It involves gently contracting the glottis in the throat producing a slight hissing sound. Relax the body. This can be a very useful and powerful yogic technique if performed correctly and under the right conditions. (See Pranayama). Keep the body absolutely still throughout the practice. from reaching the stomach. Those suffering from heart disease should consult there medical advisor before commencing this techniques. Khechari mudra is Sanskrit for ‘one who moves the sky’. which may produce a profuse. The Sanskrit word ‘ujjayi’ means ‘victorious’ or ‘freedom from bondage’. Before beginning this technique it is essential that you read and understand the Guidelines for Pranayama. Stretch the tip of the tongue backward as far as is comfortable. Khechari mudra allows the amrit to be collected at vishuddhi chakra leading to immortality. but not tense. Relax the mind. My teachers in the Himalayas explained that the advanced practice of khechari mudra prevents amrit the elixir of life. bandha and mudra.
Keep practising this technique with full awareness of the throat and gentle sound of the breath. Relax the body. Do not contract the throat too strongly. rhythmic and smooth. come back to the nose and do mindful breathing (p110) for a few minutes. and then resume this technique. Concentrate on the sound of the breath in the throat. UJJAYI PRANAYAMA . but not tense. slow and controlled. relax it for a few moments and then repeat the practice. This happens by itself without any effort being made. Relax the mind. It should be only loud enough for you alone to hear it. or until your mind is clear again. Relax the breathing.himalaya-yoga. Try to relax the face as much as possible. As the breathing becomes slower and deeper. the less the irritation in the upper throat. gently contract the glottis. Feel your mind completely relaxed and clear. When khechari mudra can be comfortably performed for 10 minutes without irritation. Feel as if the breathing is taking place through a small hole in the throat. After a few minutes. begin ujjayi pranayama.himalaya-yoga. Stay alert and relaxed. When the tongue becomes tired.com 96 . Do not contort the face muscles. Each breath should be of equal length. If it is practiced correctly there should be a simultaneous contraction of the abdomen. Feel calm and refreshed. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but do not move or change your sitting position. transfer the awareness to the throat. It is meant to provide guidance and counsel for those who wish to practise. Both inhalation and exhalation should be long.Pranayama 5 Sit quietly and comfortably with the eyes closed and the spine and head straight. Perform khechari mudra for the full duration of ujjayi pranayama. The contraction should be light and continuous throughout the practice.Breathe slowly and deeply through the nose. Take the awareness to the nostrils and allow the breathing to become calm and rhythmic. Slowly reduce the rate of respiration to 5 or 6 breaths per minute. This should produce a sound similar to the soft snoring of a sleeping baby. At the end of this technique simply observe the tranquility and clarity of your whole being. Imagine that the breath is being drawn in and out through the throat and not through the nostrils. The sound of the breath should not be very loud. Continue this technique for 10 to20 minutes. The more you practise. If you get lost in thought or distracted. www.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.
Breathing in 1 2 3 4 5 6 7 8 Hold the breath 1 2 Breathing out OMMM AHHH HUMMMM Hold the breath 1 2 (8-10 seconds) (2 seconds) (8-10 seconds) (2 seconds) 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The mantra may also be sung in an ascending melody roughly corresponding to D. F. I used to visit him while I lived and studied at the Mahabodhi International Meditation Centre near Leh.From the hearts of all the holy beings. Lamaji lived on the banks of the river Indus in Ladakh. speech and action are purified. He told me that many Tibetan Buddhists believe that all mantras are contained within these three syllables. concentration and wisdom.mantra of the body OM AH HUM Om Ah Hum .mantra of the speech OM . speech and actions. (See Appendix 8). Lamaji said that this mantra can also be substituted by OM MANI PADME HUM. It calms the mind and causes our distracting conceptions to subside.com 97 . India.mantra of the mind AH . you may choose to receive this blessing according to your own belief by using your personal mantra.himalaya-yoga. granting blessings and purifying all our thoughts. G. If we recite this mantra with motivation and awareness we shall receive. but with full awareness on the heart. (The D is just above middle C).HUM . throat and head. OM AH HUM can be chanted mentally or aloud 108 times every morning and evening at sunrise and sunset. It is held in the right hand. many blessing upon our body. All thought. The mantra maybe chanted fast or slow. speech and mind. from all the Enlightened Ones. OM AH HUM. If you do not have time to chant 108 then you may chant 54 or 27 times. It has a powerful effect on balancing and harmonising our whole being. A mala containing 108 beads maybe used to count the repetitions. resting on the right knee. It strengthens the heart and increases our lifespan by protecting us from premature death. It attracts many good qualities and blessings into our lives. Lamaji taught me that sincerely chanting OM AH HUM 108 times produces many good results. If you are not a Buddhist. promoting moral discipline. may streams of nectar and light flow down. which represents the six perfections in Buddhism.
1… 2… Breathe out gently through the mouth while slowly chanting the mantra OMMM AHHH HUMMMMMMMM. 2. When you have finished chanting. strengthening and enlightening your whole being. 1… 2… Breathing in 1. Gently breathe out. Feel the vibration of OM purifying your chest and heart. 8. If you have more time you may choose to do 54 or 108. 8. 1. Feel it calming.. Feel your heart growing pure and true.OM AH HUM Sit quietly and comfortably with the eyes closed and the spine and head straight. 2. 1. Feel the vibration of OM purifying your heart. Feel the vibration of AH purifying your speech. Feel your mind growing pure and clear. 6. strengthening and enlightening your whole being. counting to 8. 1… 2… Breathing out. 4. Feel the vibration of HUM purifying your head and mind. speech and mind. Before you begin chanting. 3. Do five rounds before you begin chanting. Feel the vibration of OM purifying your heart. counting to 8. Hold your breath in for 2 seconds. and then resume this technique. Feel it calming. 3. Relax the breathing. Relax the mind. Hold your breath in for 2 seconds. Now begin chanting the mantra. counting to 8. Feel the vibration of AH purifying your throat and speech. Breathe in deeply and slowly through the nose while. Hold this awareness for a few moments or longer. 7. 3. Feel the vibration of HUM purifying your mind. but not tense. 7. Hold your breath in for 2 seconds. This should also last for the count of 8. Hold your breath empty for 2 seconds. Hold your breath empty for 2 seconds. Feel the vibration of HUM purifying your mind. in your mind. 6. OMMM AHHH HUMMMMMMMM. Hold your breath empty for 2 seconds. or until your mind is clear again. If you get lost in thought or distracted at any time.himalaya-yoga. Feel the vibration of AH purifying your speech. This is one round. 4. Hold for 2 seconds. 4. 5. observe the tranquillity and clarity of your heart. 1… 2… Breathe in deeply and slowly through the nose. establish a deep relaxed breathing pattern.com 98 . This should also last for the count of 8. 5. 6. 1… 2… Breathing in deeply through the nose. 2. 1… 2… Continue chanting OM AH HUM for 27 times. Gently breathe in. Feel your voice growing pure and sweet. Relax the body. The awareness should be so completely centred on the mantra that the awareness of the body and the external environment is lost. 1… 2… Breathe out gently. OMMM AHHH HUMMMMMMMM. Hold your breath empty for 2 seconds. 1… 2… Breathing out. . 5. come back to the nose and do mindful breathing for a few minutes. in your mind. Feel calm and refreshed 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. 8. OMMM AHHH HUMMMMMMMM. 7. Hold your breath in for 2 seconds. but do not move or change your sitting position. Stay alert and relaxed. Hold for 2 seconds. in your mind.
For spiritual purposes or to rectify an eye defect. trataka is be practised after asana and pranayama and before advanced meditation. but only after consulting a qualified yoga teacher. Those who dislike gazing at a bright light. and is one of the Shatkarmas. it may also be practised at the start. By stimulating bhrumadhya . directly after the preparatory prayers. which means steady gazing. Trataka consists of three different modes of practice: Bahir – outer trataka only Antar – outer and inner trataka Dharana – Inner trataka only The candle flame is probably the most common and effective object used to gaze upon. If using a candle it should be placed on a table or box so that the candle flame is at eye level when you are in the sitting in position. eye problems or epilepsy may chose a different object. or arm’s length. Swami Shyam Yogi told me that trataka may be practised on any object of personal choice. trataka may be performed for extended periods of time. Beginners should gaze for 1 or 2 minutes only. Ideally. The ability to keep the eyes open without blinking should be developed gradually with consistent practice. It acts as a stepping stone between physical and mental practices and leads to deep meditation and higher states of awareness. Be sure that your object will not move.himalaya-yoga. For general purposes 10 minutes is sufficient. Do not practice on the sun as this may damage the eyes.the eyebrow centre. The traditional name for this Hatha Yoga technique is ‘Trataka’. He advised me not to practise on the moon. the spiritual centre in 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Make sure there are no drafts that could make the flame flicker. Those who suffer from insomnia are recommended to practice for 10 to 15 minutes before sleeping at night. a crystal ball. Avoid undue strain. It should be approximately 1 meter. a mirror or darkness as the experience may be too powerful to handle. from the eyes. do not change it. as the mind will have to start from the beginning again to assimilate the new object. However. Choose carefully and then stick to your choice. This is especially important if you are practising outside. India. Traditionally. as discussed later. it activates the mahanadi – the great energy channel in the head. it should be noted that any steady object may be used.com 99 . once an object has been chosen for regular practice. This leads to the awakening of the ajna chakra. However. either through personal preference.Ajna Chakra Mahanadi Bhrumadhya 1 meter CANDLE GAZING This is one of the many techniques I learned from Swami Shyam Yogi in Pushkar. I have included it at the end of the 10 Meditations for Inner Peace and Happiness as a prelude to advanced meditation techniques.
Keep the body absolutely still throughout the practice. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but do not strain as this will cause tension and the eyes will flicker. Stay alert and relaxed. the mind too. If your eyes feel tired or strained. CANDLE GAZING Sit quietly and comfortably with the eyes closed and the spine and head straight. or until your mind is clear again. it is also possible for these problems to manifest too quickly and cause mental disturbance. However. It is an excellent preparation for meditation. Trataka practice makes the eyes clear and bright by stimulating the brain via the optic nerve. After a few minutes or when the image can no longer be retained. If this occurs. observe it and try to stabilise it. such as short-sightedness. that body awareness is lost. Trataka is an excellent method for clearing accumulated complexes. Relax the mind. the mind becomes the same. it improves the memory and helps develop good concentration and strong willpower. problems and suppressed thoughts from the mind. and then resume this technique. There is no danger in the simple form of trataka presented here. astigmatism or early symptoms of cataract should not use a candle flame. Once again gaze at the object and repeat the practice. Avoid undue strain in the beginning. or when the eyes become tired or begin to water. Physically. Relax the breathing. trataka corrects weakness and certain defects of the eyes. Those suffering form epilepsy should avoid flickering lights and should use a steady object. practise Palming (See Meditation 10) before opening the eyes. at bhrumadhya. gently open the eyes. Try not to blink or move the eyeballs in any way. Gaze at the tip of the candle wick. then this might be an indication to stop the practice. anxiety.the midbrain. The eyes are the doorway to the mind. Be aware that the candle flame may flicker slightly but the tip of the wick will remain steady. but not tense. It balances the nervous system. gently bring it back to the practice. relieving nervous tension. close them gently. If you get lost in thought or distracted at any time.himalaya-yoga. especially the eyes. becomes one pointed. or from side to side. When you feel calm and relaxed. Be aware of the steadiness of the body. the eyebrow centre. depression and insomnia. open the eyes and gaze steadily at the candle. Concentrate on the after-image of the flame. stop the practice and seek advice from a qualified yoga teacher. After the final round of gazing. enabling the practitioner to witness what is surfacing. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. The ability to keep the eyes open without blinking will be developed gradually with practice. Gaze at the after-image of the flame in the space behind the forehead. The thinking process automatically ceases as concentration increases. Those suffering from eye ailments such as eyestrain. Mentally. Relax the body. After a minute or two. Feel calm and refreshed. If the mind wanders. The awareness should be so completely centred on the candle wick. You may continue in this way 3 or 4 times or for 10 to 20 minutes. myopia. If you fix your eyes on a single point.com 100 . but do not move or change your sitting position. If the image moves up or down. Trataka is one of the most powerful methods of controlling the tempestuous mind and its thought waves. When the eyes are fixed and unmoving.
(See Appendix 8). Each kshetram develops awareness of a specific chakra and directly activates it. noting each kshetrum and mentally saying its name as you pass through. Keep the body absolutely still throughout the practise. Breathe normally.from mooladhara to bindu. Swadhisthana. (See Appendix 7). Breathe normally.Bindu Ajna Vishuddhi Anahata Manipura Swadhisthana Mooladhara Location of chakras This Kriya Yoga technique is based on the teachings of Swami Satyananda Saraswati and has been practised by yogis for thousands of years to discover and harmonise the grand chakra system in the astral body. The Sanskrit name for this technique is chakra anusandhana and utilises the ascending psychic passage arohan . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. During this meditation the rotation of awareness should flow through all the chakras trigger points in the psychic passages. Relax the mind. It flows through the chakra trigger points known as kshetram. but not tense. LOCATION OF CHAKRAS Sit quietly and comfortably with the eyes closed and the spine and head straight. the more you will develop a subtle perception of all the kshetrams in the arohan and awarohan psychic passages. Sahasrara at the crown of the head is not utilised in this technique. Manipura. Acknowledge this trigger point and mentally repeat. Fix your awareness on the mooladhara kshetram at the base of the spine.com 101 . mooladhara. mentally saying each one. Relax the body. Mooladhara. Vishuddhi. This is the starting point for each round. Let your awareness ascend the arohan passage.himalaya-yoga. passing through each kshetrum. A good knowledge of chakras is recommended before commencing this technique. The more you practise. This technique assists in locating the chakras and balancing the prana that flows through them. This psychic passage does not flow directly through the chakras. and the descending psychic passage awarohan . Do not synchronise the breath with the flow of awareness through the psychic passages. moolahara. It is widely known throughout the world and used in various types of healing methods. Together they form an elliptical psychic circuit around the body that is not imaginary. As you return to mooladhara count each round using a mala. the frontal passage. Relax the breathing. It actually exists as a subtle passage of vital life force energy. Anahata.from bindu to mooladhara.
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Mooladhara. Vishuddhi. mentally saying each one.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. You can imagine that each kshetram is a railway station and that your awareness is like a train that passes through them without stopping. Anahata. Ajna. and then resume this technique. After reaching the bindu kshetram you should immediately let your awareness descend through the awarohan passage to mooladhara kshetram. Swadhisthana. Or. At the end of this technique stay alert and relaxed. www.Bindu. Immediately begin the second round by mentally saying. Let your awareness flow through each centre without effort. Move your awareness upwards through the arohan passage. or until your mind is clear again. Feel calm and refreshed. This completes one round. mooladhara. passing through each kshetrum. Do not make any tense efforts to locate the kshetrum. Manipura. you can imagine your awareness as a thin silver serpent travelling in an elliptical path within the body. Do 9 rounds. Mooladhara. Let your awareness pass through each kshetrum.com 102 .himalaya-yoga. mentally saying each one. but do not move or change your sitting position. mooladhara. It is meant to provide guidance and counsel for those who wish to practise. If you get lost in thought or distracted at any time.himalaya-yoga.
the Sanskrit name is ‘sabda sanchalana’. Practise ujjayi pranayama with kechari mudra throughout this meditation.com 103 . and is the sixth stage of ajapa japa. Hold the breath for a few seconds with awareness at mooladhara. In this technique do not worry about the meaning of SO HAM. but not tense. Hold the breath for a few seconds with awareness at bindu. The first round stars here.Bindu Mooladhara Song of the breath This Kriya Yoga technique is based on the teachings of Swami Satyananda Saraswati. However. Become aware of the mooladhara chakra. It is a mantra that arises automatically with each and every breath. Only be aware of rotating SO HAM through the psychic passages synchronising the sound with the breath. Relax the mind.himalaya-yoga. Keep the body absolutely still throughout the practice. (See Appendix 8). Exhale while descending the awarohan passage and chanting HAM. Inhale while ascending the arohan passage and chanting SO. merging the individual consciousness with the supreme universal consciousness and leading to deep transcendental experiences. SONG OF THE BREATH Sit quietly and comfortably with the eyes closed and the spine and head straight. Practise diligently with non-attachment and accept whatever you receive. Before attempting this meditation it is recommended that the previous meditation is performed for several weeks and fully understood. If your mind is disturbed let the SO HAM be quite loud and the breathing faster. meaning ‘rotation of word consciousness’. Do not expect anything. Relax the body. If your mind is ready and your aspiration strong then there can be a transcendental explosion of the meaning of SO HAM. and has been practised by yogis for thousands of years to unite Shiva and Shakti. This technique is traditionally known as ‘Song of the Breath’. It is the sound that corresponds with the natural rhythm of breathing. Exhale deeply with eyes open and bend the head forwards. With ujjayi pranayama breathe in and up the arohan passage. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It is recommended to practise this meditation for at least thirty minutes everyday. Ujjayi pranayama with kechari mudra should be practised throughout (See Advanced Techniques). If you are ready the meaning may show itself like a flash of lightning. Relax the breathing. If the mind is relaxed and reasonably one-pointed let SO HAM be more subtle and the breathing slower. the word is the mantra SO HAM which means ‘I am Shiva’ (pure consciousness). Thus. Here.
or until your mind is clear again. When you finish stay alert and relaxed.Hear the sound SO and feel it piercing each kshetram in turn. and then resume this technique. It is meant to provide guidance and counsel for those who wish to practise. As you exhale slowy bend your head forwards. Continue for 59 rounds. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. only awareness.com 104 . Feel calm and refreshed. Do not mentally repeat the names of the chakras when ascending. but do not move or change your sitting position. If you get lost in thought or distracted at any time. Immediately begin the next round by inhaling.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.himalaya-yoga. Close your eyes and be aware of the bindu for a few seconds. When your awareness travels between the vishuddhi and bindu kshetrams slowly raise your head. Hear the mantra HAM and feel it piercing each kshetram in turn. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Your exhalation and HAM mantra should end when you reach mooladhara. This is the end of the first round. raising the head and closing the eyes while hearing the SO mantra.himalaya-yoga. Your head should be upright as you reach bindu. Maintain awareness of the mooldhara chakra for a few moments and then open the eyes. The SO mantra and inhalation should end when your awareness reaches bindu. only awareness. Do not mentally repeat the names of the chakras when descending. www. Then breathe out with ujjayi down the awarohan passage.
himalaya-yoga. This meditation should be performed naturally and effortlessly. the wife of Shiva. symbolizing the union of Shiva with Shakti at the crown of the head. while Shiva represents pure consciousness. Be relaxed and alert.which is situated in front of the closed eyes. Before attempting this meditation it is recommended that the previous meditation is performed for several weeks and fully understood. Relax the breathing. Feel that the space pervades everywhere. roots. In this meditation you should visualise a lotus growing in the spine.Flowering lotus This Kriya Yoga technique is based on the teachings of Swami Satyananda Saraswati. Exhale as you descend the stem back to the base of the spine. Here you should imagine the lotus growing up through the spine from its roots to the flower. Do kechari mudra. Gaze into the chidakasha . Be aware of the entire lotus. stem and flower. both inside and outside your body. Inhale as you ascend the stem. To correctly perform eleven rounds this technique can take up to fifteen minutes. Practise ujjayi pranayama and kechari mudra throughout.the space of consciousness .com 105 . FLOWERING LOTUS Sit quietly and comfortably with the eyes closed and the spine and head straight. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Hold the breath while visualising the opening and closing of the flower. Do not stain or hold the breath for longer than is comfortable. Relax the mind. and without expectation. She symbolizes creative energy and the manifested world. which is the traditional Sanskrit name for this technique. with its roots in the mooladhara and its flower in the sahasrara. This simple variation is known as ‘Flowering Lotus’ and aims to unite Shakti with Shiva in sahasrara at the top of the head. but not tense. They are two sides of the same coin. Relax the body. Simultaneously be aware of the breathing process. Keep the body absolutely still throughout the practise. She is known by many names including Shambhavi. To gain the most from this practise it is necessary to keep the body completely still and maintain one-pointedness of the mind. Try to visualise the lotus growing in the spine. and has been practised by yogis for thousands of years in dedication to Shakti. Hold the breath while visualising the roots of the lotus. One can not exist without the other.
himalaya-yoga. Exhalation should end when you reach mooladhara. It is meant to provide guidance and counsel for those who wish to practise. Fix your awareness at the mooladhara chakra. thin green stem rises upwards along the entire length of the spine.The roots are white or transparent green and they spread out from the region of the mooladhara chakra. Do 11 complete rounds. try to visualise the whole lotus from the roots to the stem. Exhale deeply. Imagine that you are moving up the inside cavity of the stem. The flower is closed. The long. In the chidakasha. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. the space behind the closed eyes. Feel calm and refreshed.com 106 . Visualise the roots of the lotus. Then inhale with ujjayi and ascend the lotus stem again.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. The flower slowly closes again and then begins to open. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. As it opens fully you can see the yellow tipped stamen in the centre. Continue to watch the lotus until the flower ceases to open and close. You must try to feel as though you are perceiving the lotus flower from both the inside and the outside. or until you have to exhale. The lotus flower at the top of the head is closed like a bud. www. Hold your breath. but slowly it opens and the petals spread out to show the full blossom of the beautiful lotus flower. If you get lost in thought or distracted at any time. As you inhale your awareness slowly climbs the stem. At the end of inhalation your awareness should have reached the top of the stem just below the bud. Feel as though it is growing in the spine. Immediately begin the second round by holding your breath for a few moments while visualising the roots spreading out from mooladhara.himalaya-yoga. Then relax but do not move or change your sitting position. and then resume this technique. Then exhale with ujjayi letting your awareness slowly descend the stem down the spine to the mooladhara. This is one round. or until your mind is clear again. remaining in bud form. Fix your awareness at sahasrara. Inhale with ujjayi pranayama and let your awareness gradually ascend the stem of the lotus in the spine.
Alexander Simpkins wrote. walking meditation and lying down meditation. nothing that is not Truth can survive. stirred up by thoughts. Zazen is the sitting meditation practice that prepares us for standing meditation. no suffering. is the cornerstone of Zen. no-thing. but pure. our fears. It is what you experience reality to be. Temple of Great Virtue. scoop the litter. C. Clear mind is a limitless perspective. not somewhere down the the road. our notions. Zen is a school of Buddhism that aims to achieve enlightenment through meditation in all daily activities.himalaya-yoga. Through regular practice and experiential intuition comes self-realisation and awakening to the absolute truth of reality. The essence of Zen is to walk along the razor’s edge of the present moment. in Kyoto. real. Zazen was designed to assist us towards enlightenment. ‘Zen’ means ‘to calmly concentrate one’s mind’. told me that the Zen master was explaining how early Zen Buddhists were scientists of the mind. it strips the practice of meditation down to the essentials. to be so completey present that no problem. not what we invent with our ego.” Zen teaches that enlightenment is found in the present moment through mindfulness in everyday activites. There is nothing to cling to. like a flower opening to the sun.Emptiness “Where the water of meditation is clear and calm. not the illusions and tricks that the mind has played on you all your life. drive to work. They came up with specific practices that would encourage the mind to unfold and open to the true nature of reality. and is the foundation for inner work.com 107 . Here we experience what really exists. The classic Zazen technique presented here is probably the most advanced meditation in this book. the meditative perspective. which cover the four basic daily activites of the body and mind. Hiro-san. “Life happens now. change the diaper. It happens while we wash the dishes.” Clear mind. plans and worries. Japan. and watch television. the mind-jewel will naturally be visible. Emptiness is the pathway that many forms of meditation take to reduce these distractions. Although it appears to be a very basic technique. nowhere to go and nothing to be. not intellectual or rational. mow the grass. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. ‘Za’ is the Japanese word for ‘sitting cross-legged’. It is beyond words.” Mumom Yamada Roshi I first learned this technique at Daitoku-ji. Jacky Sach wrote. My friend and translator. blow your nose. also refered to as the Buddha mind. “Everyday mind can fill like a muddy pond.
As you chant. crickets sing. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. No judgement. The pond is alive with activity. you will find that thoughts intrude less and less and that your concentration becomes natural and profound. Before finishing simply observe the tranquility and clarity of your mind for a few moments or longer. The pond is quiet. birds fly overhead. Wind whips over the water stirring up the muddy bottom. always changing. Think about what these words really mean. You know that you are real. If you get lost in thought or distracted at any time. After you have contemplated for some time. Simply observe them without judgement. Then gradually as the day passes. Frogs croak. Be calm. returning to you calm. but do not become attached to them. What is the significance? For a few moments contemplate emptiness. and a fish jumps out of the water feeding on insects. Learning to have a flexible self-concept is a hallmark of a healthy personality. Consider this in regard to yourself. but not tense. reflecting the natural surroundings. The eyes may be closed or half open as in traditional zazen. If a thought does arise. Breathe comfortably and stay with the moment to moment experience. let go of any thoughts you have about it. Keep the body absolutely still throughout the practice. The water becomes crystal clear. the crickets are silent. so too your mind becomes clear of all thought.EMPTINESS Sit quietly and comfortably with the eyes closed and the spine and head straight. Be the witness. and then resume this technique. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. All is still. Chant the following mantra 12 times: Form is emptiness and emptiness is form. For a few moments contemplate emptiness.himalaya-yoga. Observe any thoughts or sensations that arise in the mind. notice it and then dismiss it.com 108 . relax and direct your attention to the mantra. By continuing to do this over time. Be still. clear mind. Now imagine that you sitting on the shore of a pond. The murky rippled surface calms as the mud sinks to the bottom. simply sit quietly without thought. Feel calm and refreshed. You are always growing. Each moment is unique because there is no expectation. birds perch silently in the trees. Become empty. As the water becomes clear. Relax the body. but you are more than just a definition or concept of yourself. The wind dies down. No judgement. Relax the mind. No thought. With nothing in mind. All is emptiness. Contemplate the idea that everything is empty. or until your mind is clear again. Now let go of your self-concept and simply be at one with others. of course. Relax the breathing. conditions begin to shift. All is movement.
through emptiness is revealed the ultimate truth of existence. We are all one. where all meditators are heading: to the Truth. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. That we can simply ‘be’.” The philosophy of yoga teaches us to indentify the self. The purpose is to see things as they are. “The deepest level of truth uncovered by science. as well as the objects and creatures of the world. Eventually we experience a special calm and quiet awareness that comes from somewhere unknown within us.” Zen philosophers often teach that emptiness is similar to bamboo. on the other hand. to just let it go… As we drop distinctions and judgements. Matter is not solid like our senses tell us. At that deepest sub-nucleur level of our realty you and I are one. In fact we all share the same nature.Spending many hours in this way is the key to bringing about an enlightened state of consciousness that continues to develop. where we are filled with the essence of buddha-nature. which has form on the outside but is hollow or empty on the inside. But actually the self does not exist. we see clearly how our small minds have limited us. Ph. Zen. centred in our intuition. to let go of trying to contol everything. what is really happening is that Being becomes conscious of itself. said. When Being becomes conscious of itself . atoms. The same logic applies to our personal self. electrons. The concept of Zen may be beyond where you are at this time. Quantum physics has also come to a similar understanding. and by philosophy.that’s Presence… Presence is needed to become aware of the beauty. the sacredness of nature. As we witness our existence we become empty. It is merely a collection of traits that in their true essence are empty just like everything else. We hold our feelings of self to be real and enduring. John Hagelin. Even though things are not solid we continue to experience them that way. We realise that things can simply ‘be’ without being acted upon.himalaya-yoga. Eckhart Tolle wrote. but is actually comprised of energy. the majesty. neutrons. This emptiness leads to fullness. to observe things as they are. vastness and the unity of all. Emptiness meditation helps us to discover a new found sense of ourself.D. We should therefore have compassion towards others. is the fundemental truth of unity. but it is where you are heading. etc. with the Supreme Universal Consciousness.com 109 . transcend the veil of illusion and reunite the individual human spirit – atman. “When you become conscious of Being. teaches no-self – anatman.
then a gentle alarm clock or timer may be set for the allocated duration. and increase until you are able to sit for one hour straight through. These may be added to your personal practice. The duration of each technique will depend upon your progress. Begin practising meditation for 15 minutes each day. However. and the amount of time you can dedicate to daily meditation and yoga. if your time is limited. but do not become attached to bliss. observing the stillness and harmony of inner peace. It will be different for each of us depending on our schedule. at sunrise and at sunset.himalaya-yoga. It is possible to complete the 10 Meditations for Inner Peace and Happiness. Meditation is not escapism. TIME IN MINUTES PER DAY 20 to 60 20 to 60 5 to 10 15 to 60+ 60 to 120+ 5 to 10 DAILY PRACTICE Light Exercise Oneness with Nature Preparatory Prayers 10 Meditations For Inner Peace and Happiness 10 Advanced Meditations Concluding Prayers Beginner times are indicated by the first number Advanced times are indicated by the second number Where do you find time for all this practice? Well. in one hour. During meditation. but in the beginning just do whatever you can. family and employment commitments. that is a good question. it doesn’t matter where you are in the meditation. with full awareness. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. etc. When the time is up. Always finish with Meditations 9 and 10 and concluding prayers. if the state of tranquility prevails. and see how you go. The answer is to start little by little. You may also select only the techniques that appeal to you and your individual requirements. then they should be performed in the sequence below.COMPLETE Sequence AND DURATION “Few are those who see with their own eyes and feel with their own hearts. It is recommended to practise sitting meditation twice per day. just calmly accept that you are out of time. Try to prolong the meditation for as long as possible. My teacher in India sat in meditation for 3 hours every morning before we arrived for class. do not disturb the mind. Do not try to get up from your seat.” Albert Einstein If you choose to practise all the techniques offered in this book.com 110 . Simply observe and let go.
Sitting for hours with full awareness. However. little things happen that are so unexplainable. but in the beginning it is also hard work. mind and spirit must develop in a balanced way according to individual temperament and capacity. emotionally. Receive. power and magic in it. Do not worry if you do not understand the technique or if you are making progress or not. or it controls you. you will know that they are the result of your own 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.. Create good karma right now. If you diligently apply these principles and techniques of mindfulness every day for only one month. It is applying the best effort in all things throughout the day.” Sri Swami Sivananda Nothing in this book is original except for the way in which it is presented. able to do extraordinary things for you. Jon Dispenza suggests. Implement an action plan to manifest your goals and dreams. Do not get hung up on the outcome. You will begin to tap into the highest levels of your capacity and begin to enter the realm of the spiritual path and holistic lifestyle.. Visualise your goals and your dreams. or dream you can do. This does not mean that it will take years to make profound changes in your life. Dr. Johann Wolfgang von Goethe wrote. As the Zen saying goes. This all helps to make the purification process deep-rooted and ensure success. You are only limited by your own imagination. things are just as they are. All lasting inner change requires time and effort. Persist and spend longer and longer periods exploring these meditations. Positive thinking is a powerful tool on the path of meditation and yoga. Quick-fixes are like headache tablets: they may get you through the immediate suffering. physically and spiritually. Instead. begin it. Meditation is the solution. and accepting pain and discomfort is not easy for beginners.himalaya-yoga. “If you understand. accept and be grateful for what you have attracted into your life. “Wake up every morning and consciously create your day exactly the way you want it to happen… It may take a little time for your mind to settle down and to get to the point where you are actually intentionally creating your day… When. Do not let the past remind you of what you are not now. If you do not understand. They are long-term techniques.com 111 . Remember. It will then focus only on what you command it to focus on. It is an effective collection of some of the ancient principles and techniques that our ancestors have passed down through the ages. enjoy the process of personal expansion and growth. Boldness has genius. This will be your first indication that you are taking back control of the fortress of your mind. Aim for the stars and create your own universe exactly as you dream it to be. It will then be a wonderful servant. the quicker it will come. things are just as they are. or including it as part of your concluding prayers after meditation.” You can start by following this simple exercise on a daily basis.SUMMARY “To live harmoniously the body. Be grateful for all that you have in your life. concentrating on being in the present moment. Persistence is the mother of personal change. Begin it now. either you control your mind. without judgement. out of nowhere. and in succeeding in life. “Whatever you can do.” After a week or two you should be able to meditate for twenty minutes without your mind wandering onto other subjects. The less you focus on the end result. materially. you will be astonished at the results. if you want to become truly enlightened then you need to know exactly what you want out of life. but they do not investigate the cause of the headache and do not offer a long term solution to the problem.
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Ultimately. This is because you have taken a significant step towards erasing the worry habit that plagues most of the population and you will begin to enjoy more energy and optimism.” At first you will notice that regular meditation makes you feel far calmer. each day. (See Advanced Techniques ‘Mindful Walking’). It may require you to step out of your comfort zone. There are twenty-one meditations in this book. Never forget that there is power in stillness and silence. and to open your mind to your potential for living a life rich with possibilities. Robin S. This gives you the power and the incentive to do it the next day. When you are doing what you truly love to do you are bound to find deep contentment. It is your oasis. It is your island of peace. and deed!” The purpose of meditation is to gain personal experience of all stages of the path to enlightenment. So constantly apply yourself to spiritual practices in thought. Sharma wrote. but pursue meditation as the source of Truth and happiness. a lantern to light the way. you will observe a sense of love and joyfulness entering your life along with an ability to appreciate the many gifts that surround you.com 112 . no matter how busy you get or how many challenges you might face. But for this to happen you must spend some time working on yourself daily. love and compassion. We must use time wisely and forever realise that the time is always ripe to do right. “Happiness comes through the progressive realisation of a worthy objective. Most importantly. word. Although it is far easier to be in harmony when you are sitting quietly alone. with morality. “You may try to support your family and friends. Lasting happiness comes from steadily working towards your goals and advancing confidently in the direction of your life’s purpose. Change is always a little uncomfortable at first.” Therefore. Once you master your body. You are encouraged to use them as a guide. “Life's Tragedy is that we get old too soon and wise too late… Lost time is never found again. and a little risky.” Having clearly defined priorities and goals for every aspect of your life will offer you guidance and refuge when the seas become rough. return to your meditation. Benjamin Franklin once said. mind and character. your meditation will be worthless if you do not put your experiences to practical use in daily activities. Stillness is the stepping stone to connecting with the universal source of intelligence that pulses through every living thing. As Padmasambhava taught. Be patient and enjoy the journey. Persist with Hatha Yoga for the purpose of general health. happiness and abundance will flow into your life almost magically. to be your higher consciousness in all your daily activities. but at the time of death all other actions besides the virtuous practices of Dharma activities (the path of Truth) will have been pointless.himalaya-yoga. It is your silent retreat. meditation comes from within. even if for only ten or fifteen minutes. But it is the surest way to design a more joyful future.creation. You can share these insights in the way you live your life. And the more you do this the more you build a neural net in your brain that accepts that this is possible. The key is to discipline yourself to practise correctly and regularly.
for wisdom results from one's own efforts.philosophy “no one is wise bY birth.com 113 .himalaya-yoga.” Sri Krishnamacharya 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
the mental virtue of all creation. Ages turn into new ages and then back again. Presented here is a summary of vedic astrology in relation to the spiritual evolution of mankind. meaning light. we are currently in the second stage of the spiritual evolution of mankind. Due to the astrological influence of the sun. From the lowest point it takes 1. In addition to its main body of literature.000 years for the sun to travel from the nearest point to the grand centre to the farthest point.com 114 . In 2008 A. When the sun reaches the farthest point from the grand centre.000 years to complete. They have observed that the spiritual development of mankind is directly related to the sun’s orbit around this grand centre. the Vedas view reality from the perspective of cycles called yugas. one of which is Joytish. Creation leads to destruction which creates something new. known as Dwapara Yuga. the universal magnetism.D. as you can see from the advancement of science. the Vedas contain six ancillary sections.000 years brings a complete change. Our current cycle of history is seen as one of the many stages that recur eternally. both externally in the material world and internally in the intellectual and spiritual worlds.himalaya-yoga. (See diagram). One orbit of the sun around its grand centre takes 24. Tirta Yuga – the third stage of human spiritual development. This will last 2. day turns to night and returns to day. In this age. In contrast to the Western concept of linear time.000 years of the descending arc of the sun’s orbit represents man’s declining spiritual development. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and is designated to the study of astronomy and astrology. Yoga masters and rishis throughout time have observed that as the planets revolve around the sun. the human intellect can comprehend the fine matters or electricities and their attributes which are the creating principles of the external world. sex and shelter. Nature teaches us that throughout life the seasons repeat themselves. Kali Yuga – the lowest stage of human spiritual development. The four ages of ascending and descending spiritual evolution of mankind are: Satya Yuga – the highest stage of human spiritual development. It takes 12. Dwapara Yuga – the second stage of human spiritual development.200 years to emerge into the next age of spiritual development. This lowest point in man’s spiritual development is known as Kali Yuga. The 12. Each of these periods of 12. Brahma regulates Dharma. The 12.000 years of the ascending arc of the sun’s orbits represents man’s increasing spiritual development.APPENDIX 1 VEDIC ASTROLOGY AND THE SPIRITUAL EVOLUTION OF MANKIND Vedic astrology has been a recognised science in India from the earliest times and is a vast subject. or one day of Brahma. The grand centre of the sun’s orbit is the seat of the creative power Brahma. the mental virtue of man comes to such a reduced state that we cannot comprehend anything except the gross and material world similar to the instincts of animals: food. it is the most difficult age for man to reach enlightenment. This period of time is known as Daiva Yuga. so too is the sun orbiting around a grand centre in the universe.400 years. but not impossible.
mankind’s intellect begins to deteriorate. with meditation and yoga classes becoming widely available at fitness centres and health spas around the world. and a deeper understanding of the universe. The Dark Ages (500 B.000 years. the position of the Sun is 1.000 years mankind will once again reach its full human potential and create a harmonious world. and completes the full development of human evolution. even God the Spirit beyond this visible world.508 years past the farthest point and 308 years into the ascending Dwapara Yuga. The sun is gradually returning towards its grand centre and with it comes the comprehension of subtler energies and greater spiritual awareness. Ancient wisdom and healing techniques are coming out of secrecy and finding their way to the forefront of education and leisure.600 years.When the sun moves closer to the grand centre we will enter the third stage of spiritual evolution. the mental virtue. India. This is the philosophy of Joytish. and for the last 308 years we have entered Dwapara Yuga. to guide us through man’s darkest days.himalaya-yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 115 . When the sun is nearest to its grand centre. which lasts 3. his heir. retired to solitude and meditation in the Himalayan Mountains. You can see this for yourself with the discovery of gravity and electricity. This golden period in man’s spiritual development is called Satya Yuga and lasts 9.) represented the low point in man’s spiritual evolution and can be seen by the wars. the fully realised yogi of Serampore. This is the Age of the Gods. chaos and disorder of that time. but the cosmic flow of space and time reigns supreme over the spiritual evolution of mankind.C. the current international and climate crisis will improve as man’s mental virtue increases with the ascending arc of the sun. Note: The information presented here is based on the enlightened work of Jnanavatar Swami Sri Yukteswar Giri. Holistic living is becoming more popular as we slowly become aware of the essential qualities of life. There is progress in the political world where people have begun to respect themselves and civilizations have begun to advance in many ways. At the writing of this book in 2008 A. computers and space travel. a period of rapid development in all departments of knowledge. However. the mental virtue of mankind will have increased to the ability to comprehend divine magnetism. The stars may guide man through the many opportunities in life. Such is the great influence of Time which governs the universe. known as Treta Yuga. and so begins the descending 12. Quantum physics has already begun to understand the unity of existence. except those blessed with pure love and who can comprehend creation with enlightened minds. as Sri Yukteswar Giri calculated. upon realising the dawn of Kali Yuga. in the ascending age of Dwapara Yuga. when the Indian King Yudhisthira and all his wise men. the inventions of railways. As Sri Yukteswar Giri remarked. famine. This left none in the court of Raja Parikshit. It was at this time that Buddha. Many resorts. Jesus and other holy beings came to our help. Jnanavatar Swami Sri Yukteswar Giri taught that no-one can overcome this cosmic influence. Here.000 years of our spiritual decline. spas and educational institutes now offer natural therapies and spiritual philosophies. At the end of this age.C. Dharma. “A daunting thought!” This mistake crept in around 700 B. we are already 308 years into the second stage of human spiritual evolution. This can be proved by studying the recent history of man.D. According to the calculations of Swami Sri Yukteswar Giri the dark age of Kali Yuga is over. However. compassion and purpose. to 1500 A.D. lastng 432. who could correctly understand the principle of calculating the ages of the several yugas. the source of all electrical forces on which creation depends for existence.600 years. According to the cycle of yugas. the science of light. many Hindu scholars believe that we are still in Kali Yuga. the power of thought and the source of God’s power. becomes so much developed that man’s intellect can easily comprehend all the mysteries of Spirit. Within the next 10.
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 116 .
What keeps them from believing is the heaviness of their karma. Karma is why some enjoy good health while others are constantly ill. Mankind is threefold in his nature: Iccha – desire/feeling Jnana – thought/knowing Kriya – willing/action These three fashion our karma. speech and mind are causes and all our experiences are their effects. Then we think how to get it.” These are some of the various effects of the countless actions that each individual has performed in the past. “Karma explains why each of us has a unique mental disposition. because they are blind. but also the result of an action. they still don't believe. Buddha said. while others appear always sad. Even if you explain it to them. Any physical or mental action is karma.APPENDIX 2 The Law of Karma “Good and bad are distinct. depends upon correct understanding of these actions and their effects. The source of these non-virtuous actions is our own delusions such as anger. But fools do not believe and fall straight into a hell of endless darkness without even knowing it. There is a hidden power in karma termed adrishta. in this life and the next. Karma is the sum total of our acts. Geshe Kelsang Gyasto says. “A human rebirth comes from the practice of moral discipline. We know objects like chair. We will have to take births after births to reap the fruits of our karma and clear the karmic debt. Some seem always happy. Some people have very beautiful bodies while others are very ugly. that are twisted into the cord of karma. which brings in the fruits of karmas for the individual. inner peace comes from concentration. It is the real karma.” 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. They are the three threads.to do this. Engaging in the correct actions necessary for the welfare of our future. and unique experiences.himalaya-yoga. Karma produces its fruits as pain or pleasure. as it were. wealth comes from giving. Thinking is mental karma. Behind the action. eating. Desire. seeing. Then we exert to possess it. both in the present life and in the preceding births. thought and action always go together. All our actions of body. or not to do that. attachment and selfishness. Karma means not only action. We work and exert to acquire the objects of our desire. a unique physical appearance. It is a part of the action and cannot be divided from it. How can they possibly distinguish light?” Bhodidharma Founder of Zen Buddhism What is Karma? Karma is a Sanskrit term meaning ‘action’ or ‘deed’. We feel joy and sorrow. A desire for an object arises in the mind. The consequence of an action is really not a separate thing. there are desire and thought. Breathing. Desire produces karma. and liberation comes from wisdom. We will . a beautiful body comes from patience. They are like blind people who don't believe there's such a thing as light. hearing and thinking are all karmas. tree.com 117 . Cause and effect are clear.
The past which has begun to take effect he has to experience. Fortunately. Destiny is created by man's thoughts. a beggar can become a king. so he shall reap. Part of it is seen in the character of man. bad and mixed.fructifying works Kriyamana .” Therefore. satisfaction and comfort to one and all. for he will soon attain God-consciousness and become one with the Law-giver! Then the Law will no longer operate on him. In Vedantic literature. in his tendencies and aptitudes. Good karmas make us a god or angel in heaven. “Blessed is the man who understands and lives in the Law. “To every action there is always opposed an equal reaction.accumulated works Prarabdha . it will do some good in one corner. by paying our past debts. It is ripe for reaping. peaceful and contented life. It expounds the riddle of life and the riddle of the universe.himalaya-yoga. Westerners have also begun now to acknowledge its importance and truth. he has perfect control over the sanchita and the kriyamana.current works Sanchita is all the accumulated karmas of the past. capacities. but he must surely work out his prarabdha. This is the Law of Karma.” Only the Law of Karma can explain the mysterious problem of good and evil in this world. Even science has agreed with the Law of Karma. And the arrow which he is about to shoot from his bow is kriyamana. Bad karmas throw us in lower wombs. If all people understand this law correctly and discharge their daily duties carefully. The bow-man has already sent an arrow. The Law of Karma The Law of Karma forms an integral part of Vedanta and Yoga. The Law of Karma is one of the fundamental doctrines not only in Hinduism. It is also called agami or vartamana. The bundle of arrows in the quiver on his back is the sanchita. every sensible person must accept the Law of Karma. good. It cannot be avoided or changed. He is about to shoot another arrow. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The arrow he has shot is prarabdha. Only the Law of Karma can bring contentment. it has left his hands. It is a self-evident truth. habits and character. This mighty law provides for all this. We must try to do such actions that can bring the maximum of good and the minimum of evil. Kriyamana is that karma which is now being made for the future. to the desperate and ailing. They will be moral and virtuous. It brings a brilliant future for that man who lives according to this universal law. As a man sows. right speech and right action. but also in Buddhism and in Jainism. Sri Swami Sivananda wrote. Actions are of three kinds. A close study of this law gives encouragement to the hopeless man.Kinds of Karma According to Sri Swami Sivananda there are three kinds of karma: Sanchita . This physical universe is a relative plane. Of these. they would rise to sublime heights in the ladder of spirituality. He cannot recall it. when over 300 years ago Sir Isaac Newton said. there is a beautiful analogy. Mixed actions give us a human birth. If we do some action. There can be neither absolute good work nor absolute bad work in this world. the prostitute can become a chaste lady. and some evil in another corner. peace and strength to the afflicted and the desperate. inclinations and desires. Every work is a mixture of good and evil. The scoundrel can become a saint. Prarabdha is that portion of the part of karma which is responsible for the present body. and have a happy. It brings solace. There is every chance for his correction and improvement by changing his thoughts and habits. It solves our difficulties and problems of life. It is only exhausted by being experienced.com 118 . It pushes a man to right thinking.
com 119 .direct perception Nirlipta . All yogas lead to union of the individual soul with the Cosmic Soul.” His Holiness the Dalai Lama Sadhana means any spiritual practice that aids the aspirant to realise enlightenment. that is love. In the stillness of meditation your true path to liberation shall be revealed. The important thing is that they should be part of our daily lives. but has recently become separated and expanded). According to the ancient yogic text. Greed. Your Guru may also instruct you as to the sadhana most suited for you. These qualifications are listed in a yogic text called Gheranda Samita. We will have a glorious Satya Yuga now with peace and plenty everywhere.patience Laghavam . Bhagavad Gita. It is a means to attain the goal of life.the path of selfless action and duty Bhakti Yoga . jealousy.non-attachment. anger and passion will vanish. “If you follow the Law of Karma there will not be any room for complaint when you see the inequalities in birth.Sri Swami Sivananda continues. or God. universal consciousness. temperament and capacity.determination Dhairyam . fortune. Progress on the path depends on various physical and mental qualifications in an individual that have to be gradually cultivated and awakened. All will rejoice even in suffering.lightness of the body and mind Pratyaksham . There will be heaven on earth.body purification Dridhata . Each path blends into the other ultimately converging and becoming one.the path of devotion and love Jnana Yoga .himalaya-yoga. Virtue will reign everywhere. Sadhana differs according to taste.” APPENDIX 3 SADHANA “All major religious traditions carry basically the same message. They are: Shodhanam . fusing the limited consciousness with the Supreme Universal Consciousness. The four paths lead to the same goal: Karma Yoga . Hatha Yoga is regarded as a preliminary practice for Raja Yoga. hatred. intelligence and capacities.the path of meditation and introspection (Traditionally. Without sadhana no one can achieve the goal. unaffected by the woes of the world/life 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.the path of enquiry and self-analysis Raja Yoga .steadiness of the body Sthairyam . Lord Krsna states that you can realise the goal of life by four different paths. compassion and forgiveness.
Increase the period gradually to three hours. 2.” Sri Swami Sivananda These twenty spiritual instructions are for seekers of Truth. for maintenance of health and brahmacharya. Whichever path you take towards enlightenment. moral and spiritual self of man. Do not strain yourself while doing pranayama. Such Sadhana gives quick and maximum progress.himalaya-yoga. in order to bring about a total and integrated change in ones perception.lotus pose. dedicated to the path of enlightenment and contain the very essence of all Yoga Sadhana. Bhakti. All these spiritual canons must be rigidly observed. It will lead you to liberation. it is recommended to begin with Hatha Yoga. and sarvangasana – shoulderstand. Karma. union with the Divine. daily. understanding and being. or sukhasana . Sincere and regular practice will bring about direct perception as a prelude to the highest experience of life. Sadhana helps to develop these required qualifications in the aspirant. the Supreme Universal Spirit. enabling him or her to progress along the path to perfection. Do twenty rounds of easy. comfortable pranayama . Sadhana is a tool and powerful method that helps propel the student along the path towards spiritual awakening and self-realisation. 1. Do all your morning spiritual sadhana during this period from 4 a.accomplished pose. It is recommended that your sadhana consists of a selected number of the techniques from Hatha Yoga. This is brahmamuhurta which is extremely favourable for sadhana. and Raja Yoga will all come to one who follows them whole-heartedly.breathing exercises. They are the unfailing keys to quick and effective development and culture of the physical. for your Japa and meditation for half an hour. You must not give any leniency to the mind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. facing east or north. Jnana. as it greatly assists in the purification process that precedes higher practices.m. Brahmamuhurta Get up at 4 a. It is the foundation for perfection.any pose you like. Take light physical exercises regularly. to 7 a. Bhakti and Jnana Yoga.These practices and experiences are the means to achieve perfection.m. such as walking. Practice sirshasana – headstand. and integrated with other paths of yoga such as Karma. mental.com 120 . APPENDIX 4 20 spiritual instructions from sri swami sivananda “This is the essence of all spiritual sadhana. Asana Sit in padmasana . siddhasana .m.
Satsang Give up bad company.3. meat and alcoholic liquors entirely. Upanishads. very. Give up chillies. Observe moderation in diet (mitahara).prayer verses. Do not develop any evil habits. Bhagavatam. Eating for enjoyment is a sin. Never fail in this item. or Gayatri. asafoetida. Take food as medicine to keep the life going. Eat simple food. This is very important. Brahmacharya Preserve the vital force. Have constant satsang (association with holy people). Om Namo Bhagavate Vasudevaya. If this is not possible then a corner of the room should be set apart with a small cloth screen or curtain drawn across. the Tripitakas. Veerya is all power. Sikhs and Muslims may select a name or Mantra from the Zend Avesta. Veerya is God in motion or manifestation (vibhuti). dhal and bread without any pickle. You must be able to live on rice. veerya . They must be extremely moderate in their marital connections with their spouse. onion. Parsis. Adityahridaya. Give up those things which the mind likes best for a fortnight once or twice in a year. Milk and fruits help concentration. Deliberately exert to develop positive virtuous qualities. Charity Do charity regularly. Om Namah Sivaya. 6. 4. stotras – hymns. Granth Sahib or Koran respectively. Mother of Jesus. 10. the Granth Sahib and other religious books from half an hour to one hour daily. 8. Meditation Have a separate meditation room under lock and key.com 121 . They will be immensely benefited. thought and intelligence. from 108 times to 21. Om Saravanabhavaya Namah. Yoga Vasishta. People taking a non-vegetarian diet should try their best to gradually give up flesh-eating as completely as possible. smoking. Vishnu-Sahasranama. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Sri Ram Jaya Ram Jaya Jaya Ram. 9. Imitation of Christ.sacred syllable. Sita Ram. Give up salt and sugar for a week or a fortnight. Ramayana. If necessary forego some personal wants but keep up this charity regularly. Bible. or even daily according to your means. mustard. Zend Quran.seminal energy. sour articles. oil. every month. This will elevate the mind quickly. Householders also must follow it as far as possible. tamarind. Devotees of Christ may repeat the name Jesus or Hail Mary. or sugar for tea. garlic. 7. Veerya is the essence of life. (See Appendix 9). Do not overload the stomach. 5. very carefully.600 times daily.himalaya-yoga. This instruction is not for bachelors only. and repeat them as soon as you sit for meditation. Veerya is all money. Dietic Discipline Take sattvic food. Japa You can repeat any mantra . coffee and milk. Svadhyaya Study systematically the Gita. Sri Ram. such as pure Om or Om Namo Narayanaya. according to your taste or inclination. Hari Om. Lalita-Sahasranama. Elevate the Mind Learn by heart some prayers – slokas . Keep the room spotlessly clean. and have suddha vichara (pure thoughts). Do not ask for extra salt for dhal.
Be Self-Reliant Do not depend upon servants.11. Maintain a daily routine and resolve-form. Serve the sick and the poor with love and affection. 13. Observe Mouna Observe Mouna (vow of silence) for a couple of hours daily. 18.com 122 . Christians must fast on alternate Sundays. Lead a happy. Think of those who do not possess even one-tenth of what you have. Do not make gestures and inarticulate noises during the period of silence. You should repeat His Holy Name at all times. If you have four shirts. Control anger by love. Keep a daily spiritual diary and self-correction register as Benjamin Franklin did. Surrender yourself completely to God (saranagati). 15. Muslims on alternate Fridays. reduce the number to three or two. Speak sweetly. Never condemn. criticise or discourage. Avoid unnecessary worry. Japa Mala Have a japa mala – rosary. Have plain living and high thinking. Ahimsa Paramo Dharmah (Non-violence is the highest virtue). and at all other times whether engaged in any work or not. This will remind you of God. Do not raise your voice nor shout at little children or subordinates. think of the mistakes you have committed during the course of the day (self-analysis). whatever task you may be engaged in. Have pure conduct (sadachara). Never fail to fulfil your duties. and Parsis on a suitable day every fortnight. Share with others. Fast Fast on Ekadasi (11th day of the Hindu lunar fortnight) or live on milk and fruits only. This is service to God. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. around your neck or in your pocket or underneath your pillow at night. Repeat His Holy Name always. Self-reliance is the highest of all virtues. 19. Be mentally detached. 12. Remember God Think of God (whatever you perceive this to be) as soon as you wake up and just before you go to sleep. Discipline of Speech Speak the truth at all cost. 20. 14. contented life. kshama (forgiveness) and daya (compassion). Be Content Reduce your wants. Do not brood over past mistakes. Do Your Duty Remember that death is awaiting you at every moment. 17. Practise Love Never hurt anybody. Speak a little.himalaya-yoga. Always utter encouraging words. 16. Have Self-Analysis Just before retiring to bed. Twirl the beads during your leisure.
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The teachings extend beyond borders and racial barriers of the world. nose. Virtue and morality are the mother and father of Dharma – the path of Truth. It is here that we can step out of our struggle with life and find the Middle Way. Understanding these two levels is the basis of Buddhism: 1. through our own experience. The teachings of Buddha are recorded in over five thousand volumes and have been handed down for more than twenty five hundred years. He taught that the Truth is not to be found in books or scriptures but can be discovered in the workings of our own sense perceptions. the inner meaning of right understanding. Give up clinging to love and hate. The cause of suffering is desire. 2. Liberation of the Heart – the practice directed solely toward awakening. The Three Jewels Buddha Dharma Sangha The Four Noble Truths Throughout life there is suffering. gives joy to all who pass by. The Middle Way of the Eightfold Path leads to Nirvana. not as an ideal but in our everyday life situations. Foundation – the development of virtue and morality in order to bring happiness. our eyes.” Buddha taught two levels of practice. that grows within us. touching on all aspects of human life and bringing meaning to it. It is here that we can develop strength to overcome our difficulties. and a constancy and greatness of heart. tongue. This liberation is the source of wisdom and compassion and the true reason for the Buddha’s teaching. He showed us a path where we can develop our own understanding. comfort and harmony among people. Suffering can end. He urged us to work with our practice. Below is a brief summary of the most significant teachings of Buddha. “The heart of the path is so simple.” Dhammapada Buddha’s wisdom is as broad as the ocean and his spirit is full of great compassion.com 123 . To study these in an immediate and wakeful way and cultivate mindfulness is the path of insight prescribed by the Buddha. ears. just rest with things as they are. providing us with nourishment and direction. No need for long explanations. more intensive and unconcerned with comfort. As Achaan Chaa said. Buddha does not lead us to God.himalaya-yoga. freedom from sorrow and peace. growing in the garbage by the roadside.APPENDIX 5 The teachings of Buddha “A true follower of Buddha shines among blind mortals as the fragrant lotus. body and mind. They are powerful guiding tools for the seeker of Truth.
com 124 . The Buddha Way is unattainable. Do not lie.himalaya-yoga. I vow to attain it. Do not steal. Do not take intoxicating substances. Do not commit sexual misconduct. Desires are inexhaustible. The Dharmas are boundless. I vow to put an end to them. I vow to save them.The Eightfold Path Right view Right thought Right speech Right effort Right behaviour Right livelihood Right concentration Right mindfulness The Five Precepts Do not destroy life. I vow to master them. The Four Great Vows Sentient beings are numberless. The Three Divisions of the Path Wisdom Morality Mental discipline The Three Poisons Craving Hatred Ignorance The Six Perfections Concentration Giving Morality Patience Persistence Wisdom The Five Hindrances Doubt Lust Hatred Worry Laziness 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
If all individuals and leaders of each country can reduce their greed. we acknowledge. Good intentions can lead to a good life via karmic implication. These exist in the minds of people of all nations. anxiety. speech and actions. the land neither minds nor is offended. All the noble ones have reached enlightenment by way of the Four Foundations of Mindfulness. no mind-object can affect it. has been eliminated." If it is anxiety that occur. we resume acknowledging rising/falling. displeased." for a while before we resume acknowledging rising/falling. endure what others cannot possibly endure and overcome what others cannot possibly overcome. We have to stop acknowledging rising/falling and acknowledge. the world will be a better place. (See Appendix 2). We have to stop acknowledging rising/falling and acknowledge. If it is displeasure which occurs. thinking. oppression. destructiveness and wars because we cannot get rid of greed. Director of Vipassana for Northern Thailand. not on the past or the future. our minds may think of work or home. (See ‘Vipassana Meditation’). Mindfulness of mind objects – the acknowledgement of the five hindrances: doubt. Make your mind like the land. We contemplate on the present only. We should be conscious of what we are doing in the present moment. "displeased. we acknowledge. we acknowledge.com . While we are acknowledging rising/falling. The foundation of mindfulness is the principle of practising mindfulness continually. "pleased." After we acknowledge the hindrances for a while. "pain. thinking. "thinking. we acknowledge. aversion and delusion from our minds. Pra Rajaprommajarn. "doubt. If the mind is always treated like the land. taught that noble ones do what others cannot possibly do. anxiety. pleased. one of the hindrances such as pleasure may occur in the mind. pleased. delusion and aversion to some extent. Thus they achieve what others cannot possibly achieve. If you can constantly keep your mind in this way no mind-object can dominate it. Mindfulness of the mind – the acknowledgement of our thoughts.Cause and Effect Buddha taught that the Law of Karma serves as a moral compass throughout our lives.himalaya-yoga. While we are concentrating on rising/falling. wars may be ended and peace will flourish. lust. doubt.Karma . both physically and mentally. Everything we experience is the direct result of previous thoughts. drowsy. "anxiety. For example. We are the creators of our own universe. worry. pain. hatred. doubt." If it is doubt that occurs. or defilement. This can be achieved by continually practising mindfulness. Mindfulness of feeling – the acknowledgement of happiness or suffering which appears while we are concentrating on the rising/falling. body waste and spit. displeased. When happiness or suffering happens we stop acknowledging the rising/ falling to acknowledge the feelings." instead." If it is drowsiness that occurs. To prevent human beings from doing evil deeds requires purification of the mind. Negative intention can lead to a harder life. When people litter the land with clean or dirty things. we acknowledge. laziness. 125 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Karma is the force generated by action and intention that effects one’s quality of life in the next life. The Four Foundations of Mindfulness Human beings are living in suffering. when we feel the pain in any part of the body. chaos. drowsy. "drowsy. Mindfulness of the body – the acknowledgement of bodily movement such as the rising/falling of the abdomen when breathing and the right or left foot when stepping. pain.” for a while before we resume acknowledging rising/falling. A person whose mind has been purified will not commit any sin since the cause of evil.
T. She pleaded with her divine husband. it is regarded as the divine science of life. Lord Krshna states that there are four branches of yoga. that precedes the practice of Raja Yoga. Whether becoming one with the divine leads to a better understanding of yourself. It does not matter what name we use for the divine.V. mind and spirit.com 126 . to greater contentment. In India. long time ago in the Himalayan kingdom of Tibet. greater than ourselves. (See Appendix 3). Through yoga the soul becomes perfectly tranquil and serene.” Michael Volin Introduction to Yoga Yoga is a component of Tantra and is one of the six orthodox systems of Indian philosophy. women and children of all ages to reach their full potential. Yoga is the gentle process of cleansing the consciousness to gradually reveal one’s true identity as a spiritual being. Without yoga the soul is constantly subject to disturbance.the path of meditation. Under the guidance of an experienced yoga instructor we can develop a personal practice and discipline that purifies the body and controls the mind. and Hatha Yoga . such as those suggested in this book. yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all other systems and organs in the body. the Goddess Parvati was so distressed by all the human suffering in the world that she climbed to the top of Mount Kailash. In this way yoga is a valuable tool on the path to inner peace and happiness. or to a new goal is a completely personal matter. This objective may only be achieved if there is balance and harmony between mind and body. Yoga allows men. My guru told me that yoga is concerned with freedom from spiritual disturbance. It is not necessary to subscribe to any particular idea of the divine in order to follow the path of yoga. that is yoga. isn’t there anything that can be done to ease the suffering of our children?” Shiva closed his eyes. encompassing body. Legend has it that a long. The goal of yoga is to be one with the divine . According to medical science. This chapter is mainly concerned with Raja Yoga . When we feel in harmony with that higher power.himalaya-yoga. Yoga is a practical system and universal philosophy designed to help us return our body and mind to radiant health. promoting peace and harmony in our daily life.the path of purification. It has been practised for thousands of years and is the oldest system of personal development in the world. This is achieved by regularly practising yogic techniques in a systematic and progressive way. entered into a state of deep 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. leading to a more spiritual and meaningful life.in balance and harmony with the rhythm of nature.” Origins of Yoga The origins of yoga are shrouded in the mists of time. man removes the greatest obstacle to mental and spiritual progress. “Anything that brings us closer to understanding that there is a higher power. that is yoga.K. “My Lord. to the abode of the snows. to find Lord Shiva. Desikachar states. In the Bhagavad Gita.APPENDIX 6 Yoga the divine science of life “Yoga teaches that the body is the temple of the living spirit and that in bringing it closer to a state of physical perfection.
C. 1500 B. he opened his eyes and discovered that Parvati had fallen asleep. Always bear in mind that the earliest date that something appears in written or archaeological sources does not necessarily correspond to the actual date of the thing in question. and started a lineage of siddhis . At first. He said to Shiva. Fortunately. Systematic yoga practice began around the time of the Aryan-Indus civilizations of Northern India over 4000 years ago after a synthesis of religions that became Hinduism. The word ‘yoga’ is first used in the oldest texts of ancient India. yoga is defined as 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. this ancient wisdom was recorded in the Tantric and Yogic Shastras giving guidance for peaceful. it simply points to the earliest provable date that can be assigned to it. Gheranda Samhita and Hatha Yoga Pradipika. A Brief History of Yoga Historical evidence suggests that yoga arose at the beginning of human civilisation over 10. or the uncivilized and uneducated masses.a collection of more than a thousand divine hymns to be chanted by priests.himalaya-yoga.000 years ago.meditation. There is no claim that this is the final chronological authority on yoga. the ancient secrets of yoga were only available to Brahmins – the high caste religious sector. which were all written within the last 700 years. who continue to study and teach yoga to this day. There are thousands of references to yoga in the Vedas – holy texts of ancient India. As he had been teaching from this deep state of meditation he could not remember what he had said. He became Rishi Matsyendranath. All dates are approximations and have been compiled from democratic sources. and gave the first teachings of yoga to mankind. Divine knowledge was pouring out from his lips as naturally and effortlessly as the Ganges flows to the sea. Yogic innovators such as Guru Goraknath. I remember everything!” Shiva was so happy that he instantly liberated this great soul who had been the first recipient of this knowledge.C. holistic and spiritual living. A brief history is presented here in order to show the origins and development of yoga and meditation through time. and began to teach the science of yoga. Lord Krsna is regarded in India as an incarnation of Lord Vishnu.com 127 . It is primarily these four works that contributed to the foundation of modern yoga. Maharishi Patanjali and Swami Swatmarama integrated the philosophy of the Upanishads with the practices of Tantras to create the system that we now call yoga. Ancient artefacts and stone carvings have been found in the Indus Valley of Northern India dating back to this pre-vedic period. “Please do not worry my Lord. and the path to liberation and enlightenment. 8000 B. In the Rig Veda . “What a waste!” Shiva said to himself. However.C. It may have been in these ancient and mythic times that Lord Shiva walked the earth. when man first realised his spiritual potential and began to evolve techniques to develop it. When he had finished. Three other major classical treatises on Hatha Yoga are Shiva Samhita. in a pond nearby. 4000 B. The Mahabarata and Puranic Traditions assign the existence of Lord Krsna to this vedic period. there was a very special fish who had listened with great attention to the whole discourse. Later. and the first teachings of Bhakti Yoga and Karma Yoga. 200 B.C.perfected beings. and not for women. Enlightened yogis and teachers who saw the vast potential and practicality of yoga began to establish spiritual training centres known as ashrams and for hundreds of years passed on their teachings from guru to disciple in the oral tradition. the most clear and definitive text on Raja Yoga is the Yoga Sutras of Patanjali. the Vedas.
C.C. leading to union of the individual soul with the cosmic soul.C. Subsequent schools of yoga later rejected the Samkhya view of suffering and renunciation.‘yoking’ and ‘discipline’ but does not offer any accompanying techniques.himalaya-yoga. You can reverse the effects of karma through spiritual practices such as yoga. 800 B. It states that one can realise the goal of life by four different paths: Karma Yoga .action. Sage Kapila taught the radical and metaphysical school of Samkhya. Tao Te Ching. The Bhagavad Gita. 600 B. Although he rejected Hinduism. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.D. 200 B. Lao-tzu dictates his poetic principles.C. it was not until this time that Rishi Vyasa first recorded this ancient and sacred literature of India.knowledge. Raja Yoga . In the Atharva Veda meditations and incantations for individual use. He spent the rest of his life travelling through India and Nepal teaching the Middle Way of love. It was first translated into English by Charles Wilkins in 1785 A. He defined yoga. to a gatekeeper before disappearing into the peace and tranquillity of the countryside. 1000 B. death and rebirth. yoga is referred to as ‘control of the breath’. Maharishi Patanjali correlated the yoga teachings of the Vedas into one of the most fundamental works on Raja Yoga in his famous Yoga Sutras. meditation and moral discipline.meditation. It is the divine account of Lord Krsna teaching Arjuna the highest principles of yoga. He is regarded in India as an incarnation of Lord Vishnu.com 128 .C. In this pre-classical period. which remains in yogic philosophy today. They are regarded as the most sacred revelations in Hinduism. Upanishad means ‘to sit close to an enlightened being and experience the teachings’. developing a basis for the modern world view of yoga. At the age of 40. after which its popularity began to soar outside of India.Karma. Buddha’s purpose was to put an end to violence. Everyone is subject to birth. compassion. is the same as Brahman – the all pervading force of the universe. Siddartha Gotama reached enlightenment and became known as Lord Buddha the Awakened One. spiritual insights and instructions for the path to liberation began to be recorded in the Upanishads. Your actions in this lifetime determine your next rebirth . Although it is believe to be much older. described the mind and discussed the results of practice and final liberation.devotion. fusing the limited consciousness with the supreme universal consciousness. 500 B.C. Dawning the classical period of yoga. the force behind everything. the philosophy of living in balance with nature. the teachings of Buddha shed new light on the philosophy of Jnana Yoga. Raja Yoga and Karma Yoga through self-experience and self-realisation. and Bhakti Yoga . 400 B. The essence of the Upanishads concentrated on these basic truths: Your true essence: atman .the soul. material suffering and the animal sacrifice rituals of early Hinduism. Jnana Yoga . Each path blends into the other ultimately converging and becoming one. He is regarded in China as the founder of Tao – the Way. but borrowed its larger world view of the reality of existence and the relationship between the seer and the seen.
Jesus Christ returned to Palestine where he taught the way of love. They are attributed to the mythical figure Manu. In India. After hearing the Diamond Sutra being recited. Yoga Yajnavalkya.himalaya-yoga. the oldest text on Kundalini Yoga was written by Sri Yajnavalkya describing the latent cosmic energy in the base of the spine that. stating that final liberation comes through physical and meditational techniques that unite the creative energy – Shakti.C. wept in ecstasy and flooded the world with philosophy. devotion and love of God. Hui-neng taught that the mind is by nature pure. 650 A. Lord Caitanya chanted. His metaphorical and impersonalistic interpretation has remained dominant today. He inspired the world with Bhakti Yoga and Karma Yoga. danced.Shiva. 0 After studying yoga in India for 20 years. 475 A. leads to enlightenment. The teachings of Christ combine the philosophy of Bhakti Yoga and Karma Yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 129 . who appears in the Vedas. with the pure consciousness . when raised up through the sushumna nadi to the crown chakra. Bodhidharma taught that the awake. heralding the return to Krsna consciousness. an incarnation of Vishnu. Their wider significance lies in their description of the four stages of human life.D.D.D.D. Tantra means ‘to expand one’s experience and awareness. He joined the Zen temple of Hung-jen. Hui-neng (Sixth Patriarch) became suddenly enlightened. and finally sacrificing his own life to reduce the karmic debt of mankind.D. He is regarded in India as an incarnation of Lord Vishnu and the manifestation of Krsna and Radha. to extend the frontiers of apprehension beyond the material world. 300 A. He is regarded in India as an incarnation of Lord Shiva and the greatest of all Hindu philosophers. healing the sick. Shankara’s famous translation of the Upanishads was written about this time. so by staying with the void in the midst of everything we live fully while remaining completely in tune with our original. and the varying importance of knowledge and action at each stage. The Hindu view of social order is expressed most clearly in the laws of Manu that surfaced around this time. aware mind is already there. and hence attain spiritual knowledge and liberation’. Bodhidharma is widely regarded as the founder of the Zen Buddhism movement and martial arts. 700 A. He is regarded in India as the reincarnation of Lord Krshna. 200 A.100 B. Yoga is considered a component of Tantra. In India. compassion. containing spiritual insights and instructions for the path to liberation. They focused mainly on devotion and worship of the Goddess. true nature. All people need to do is attune to it through devotion and meditation. forgiveness and peace. and led Zen in a new direction that is still followed today. 500 A. which have spread across South East Asia since this period. The Tantras were recorded in this post-classical period of yoga.D.
Suzuki and Shaku Soen of Japan. Swami Swatmarama wrote Hatha Yoga Pradipika expanding the works of Guru Goraknath. mudra and meditation. this fully enlightened Tantric Master. His disciple. integrating the traditional Bon religion with the teachings of the Tantras. Eisai Roshi returns from studying meditation in China and becomes the founder of Japanese Zen. 1350 A. The Shiva Samhita is considered the most comprehensive and most democratic treatise on Hatha Yoga. chanting Om. 1200 A. He outlined the purification system.himalaya-yoga.com 130 .D. (origin unknown). 5 types of prana with specific techniques to regulate them. Sage Vamana Rishi. The Yoga Upanishads surfaced around this time.D. who wrote Yoga Korunta (undated). gymnastic and wrestling styles of India. describing the moral and spiritual disciplines necessary for yoga. 20th Century British visitors to India in the 19th century may have been the first Westerners to translate and document the yogic. 1850 A. 800 A. and documenting the unique internal cleansing techniques known as Shatkarma. They included detailed techniques for the path to liberation: asana. many of which are still being used in yoga classes today. pranayama. It contains 21 secret teachings. spread the teachings of Buddha across Tibet. Hatha Yoga first appeared in the Siddha Siddhanta Paddhati written by Guru Goraknath. therapeutic yoga for illness and special reference to yoga for women. is regarded as the founder of Tibetan Buddhism. as well as restraints for moral and spiritual discipline. In his heroic life. Sage Nathamuni teaches Yoga Rahasya – The Secrets of Yoga. bandha.D. in preparation for Raja Yoga. is also regarded as the founder of Ashtanga Yoga. was written by an unknown author. Swami Vivekananda becomes the first spiritual teacher from India to travel to America and lecture on the benefits of yoga. mudras. introduced the Western world to Zen.D. It emphasises that even a common householder can reach success in yoga. In the same year. 900 A. Padmasambhava . became one of Japan’s greatest Zen masters.D. 1400 A. It outlines the intricacies of esoteric physiology. D.D. But it was not until the first half of the 20th century that Western countries began to experience and practise yoga in their own 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.750 A. purification of the energy channels. Dogen Roshi.D.D. literally ‘Shiva's Compendium’. Gheranda Samhita was written by Sage Gheranda.Guru Rinpoche.D.T. breaking from the Yoga Sutras of Patanjali and introducing new elements for purification of the mind and body. expanding to 84 asanas. defining Ashtanga Yoga. 1700 A. 25 mudras and devotion to the guru. 1893 A. Shiva Samhita. expanding the Yoga Sutras of Patanjali. 32 asanas.
his greatest student. While serving as a medical doctor in Malaya. Ram Dass and many more. and the Sivananda Eye Hosital in 1957. He toured extensively throughout India. Indra Devi. Krishnamacharya is considered the father of modern yoga and is responsible for pioneering the refinement of physical sequences combined with breath control known as the vinyasa system. establishing Self-Realization Fellowship Centres and making available to Truth-seekers around the world. the Sivananda Ayurvedic Pharmacy in 1945. educationist and national freedom fighter. laying the foundation of modern yoga. Tamil Nadu. Pattabhi Jois all studied with Krishnamacharya as well as his own son T. influenced mainly by texts such as Yoga Sutras. India. and the Sritattvanidhi – an ancient text he found in the private library of Maharaja of Mysore. Evan-Wentz. in 1883.V. in 1855. J. such as W. Yoga Rahasya. Through his guidance Sir Yukteshwar soon achieved the supreme spiritual state of enlightenment.C. and as promised in a vision of Babaji. the other being Sri Yogendra. as the most effective means of attaining God-realisation. Paramahansa Yogananda took these teaching to the West. Swami Kuvalayananda became a famous Indian pioneer of the scientific study of Hatha Yoga. Maharishi Mahesh Yogi. Sri Swami Kuvalayananda and Sri Yukteshwar. Sri Aurobindo.himalaya-yoga.S. India. a knowledge of the liberating science of Kriya Yoga. Sai Baba. Yogendra founded a yoga centre in Bombay. Early visitors to the Indian sub-continent and the Himalayan Mountain region. India. B. On his return to Serampore he began accepting disciples for spiritual training. He founded the Divine Life Society at Rishikesh in 1936. Sri Tirumalai Krishnamacharya was born in Mysore. in 1887.K. where Swami Kuvalayananda worked until 1932.com 131 . inspiring people to practice yoga and lead a divine life. This was mainly due to the advancement of travel and communications. Indra Devi. Theos Bernard and Peter Kelder. Yoga Korunta. Iyengar and K.K. However. Four Great Yogis Sri Swami Kuvalayananda was born in Baroda. he received yogic instruction from a wandering monk. in 1888. These were followed by other Eastern traditions and their teachers including. In 1920. physical fitness and yoga therapy. He was a noted scholar. Osho. Bhaktivedanta Swami Prabhupada. He was one of Paramahamsa Sri Madhavadasji Maharaj's two major students. He went on to establish several research and health centres. Desikachar. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Sri Swami Sivananda. which lead him to renounce his practice and go to Rishikesh. where he scientifically re-conceptualised the logic of physical education. In 1924 he was initiated into Dashnami sannyasi by Swami Vishwananda Saraswati. In 1930 he began teaching yoga in Mysore.During his lifetime Swami Sivananda guided thousands of disciples and aspirants all over the world and authored over 200 books. were among the first Westerners to bring back to the West the ancient secrets of yoga. Sri Yukteshwar Giri was born in Serampore. who extolled the sacred science of Kriya Yoga Meditation in the Bengali Tantric Tradition. Sri Swami Sivananda Saraswati was born in Pattamadai. Krishnamurti. Sri Yogendra. he met and began training Paramahansa Yogananada. India. He found his guru in Tibet where he studied yoga for eight years. His pursuit of Truth led him to Lahiri Mahasaya of Varanasi. many scholars would agree that the yoga most practised today in the West was primarily influenced by the teachings of the great yogi masters Sri Tirumalai Krishnamacharya. going on to develop their own popular styles. His Divine Grace A.countries for the first time.
Hatha Yoga. The ripples of our everyday actions and reactions overlap into thousands of lifetimes until we can awaken our spiritual energy and learn the art of controlling the mind and transcend human existence. Traditionally Raja Yoga is preceded by the purification techniques of Hatha Yoga. Therefore. mind and spirit. the traditional acceptance is union between the jivatman and paramatman. mental and moral discipline. Dhammapada. Yoga refers to a certain state of consciousness as well as to methods that help us reach that goal or state of union with the divine. This separation has turned us away from the path of righteousness.com 132 . which also has many variations including Iyengar Yoga. of which the individual human spirit is part. Desikachar clarify the similarities and differences between the many paths found in modern yoga classes. There are many techniques and philosophies that can help us to attain this goal. However. Bhakti Yoga. Bikram Yoga and Sivananda Yoga. Kundalini Yoga. Koran. Mantra Yoga.Philosophy of Yoga In Indian thought everything is permeated by the Supreme Universal Spirit. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. can come under the branch of Hatha Yoga. Karma Yoga. Ashtanga Yoga. Raja Yoga and Jnana Yoga. physical. thus trapping us by our own karma . Maya has lured us into believing that we are separate from God.himalaya-yoga. towards enlightenment. Karma is recorded and stored in the cosmic memory. the true meaning of yoga is to bring about this change using systematic purification of the mind and body through spiritual. Dhyana Yoga and Kriya Yoga. Bible. Raja Yoga is the path of meditation. ida and pingala. Yoga was originally designed to guide us along this path to liberation from death and rebirth. Patanjali Yoga. They can be found in the Bhagavad Gita. Shiva Samhita.K. and many more. Upanishads. The following descriptions by T. to yolk’. Yoga Sutras of Patanjali. The yoga presented in this book focuses on Raja Yoga and Hatha Yoga. The Sanskrit word yoga means ‘to unite. which includes. the veil of illusion known as Maya has blinded the human spirit. There are four branches of yoga that can help us reach this goal. Although popular belief is that yoga refers to union between body. that is between one's individual consciousness and the Supreme Universal Consciousness.the law of cause and effect. Any system within yoga that emphasises purification of the mind and body by the balancing of the lunar and solar forces.V. although integration with other branches of yoga is essential. to the cycle of death and rebirth.
The practice of yoga. T.com 133 . Tantra Yoga: This vast subject encompassing all the above. We should therefore begin where we are and how we are. Sri Swami Sivananda recognised that every human being possesses and identifies with each of the following elements in different ways: Intellect. Kundalini Yoga: When the emphasis is primarily on the concept of kundalini. the more we become aware of the holistic nature of our being. body and mind. We should not compare or compete with others. This allows us to recognise that each of us has a different starting point depending on constitution and capacity. When we are attentive to our actions we are not prisoners to our habits. happens. therefore. including our relationships with others. This careful observation will allow us to discover something new about ourselves. the purification of ida and pingala energy channels. our behaviour. emphasises certain energies that are normally squandered being directed in such a way that they can reduce the blocks that stand in the way of the flow of prana. mind.himalaya-yoga. If we are to become complete human beings we must incorporate all aspects of ourselves. which is defined as the process in which prana gradually rises upwards using mind control. Kriya Yoga: We can understand Kriya Yoga when the emphasis is on action and the movement of awareness in rotation along fixed pathways. Hatha Yoga: Hatha Yoga is so named when our practice focuses on removing the division between ‘ha’ and ‘tha’. leading to deep states of relaxation until concentration becomes the spontaneous activity of consciousness. We should accept our personal starting point and celebrate our individuality. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Desikachar translates the word yoga to mean ‘to come together’ and ‘to tie the strands of the mind together’. The more we progress. emphasising all aspects of human life. This means directing our thoughts towards the yoga session before we take on an actual practice.K. therefore. and the removal of the obstacle at the base of the spine. in accordance with individual temperament and taste. attempting to create a state in which we are always present – really present. heart. Desikachar believes that the actual practice of yoga takes each person in a different direction. we are ready to begin the physical work. This wisdom is found in many meditation traditions throughout the world. and whatever happens. He therefore advocated everyone to emphasize the practice of certain yogas over others. Yoga.V. realising that we are made of body. we do not need to do something today simply because we did it yesterday. Instead there is the possibility of considering our actions fresh and so avoiding thoughtless repetition. and our meditation. The advantage of attentiveness is that we perform each task better and at the same time are conscious of our actions. that is yoga. breath.V. in every action. our health. in every moment. and more. The possibility of making mistakes becomes correspondingly smaller the more our attention develops. Raja Yoga: We can also understand Hatha Yoga as part of Raja Yoga. T. our breathing. also means acting in such a way that all our attention is directed toward the activity we are currently engaged in. Once those mental strands of the mind come together to form an intention. so that we know were we are going and how we are going to get there. then we speak of the practice as Kundaini Yoga. Each of us is required to pay careful attention to the direction we are taking.K. When we gain more understanding of ourselves and reach a point we have personally never been before. combining Hatha Yoga with other forms of yoga such as Bhakti Yoga and Karma Yoga. requires us to act and to be attentive to our actions. (See ‘Training the Mind’).
. there arises a state of mind full of clarity concerning all things at all times. Thus the ability to understand the object fully and correctly is apparent. Then.” Yoga Sutras of Patanjali Erich Schiffmann believes that in the early days when yoga was first being developed the primary practice was meditation. The mind can reach the state of yoga through practice and detachment.... he will no longer be disturbed by the distracting influences within and around him. The ancient yogis found that through the discipline of yoga they were able to access a new way of knowing and being. The poses came later as spontaneous expressions of that centred state. They discovered that 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Raja Yoga “Yoga is like a rainfall of pure clarity. the intoxicating bliss of divine union and final liberation from the cycle of death and rebirth.com 134 ... absorption Advanced Practice Kaivalya – The Eight Limbs of Yoga lead to extraordinary powers..Eight Limbs of Yoga The essence of the Yoga Sutras of Patanjali Remote Practice Yama – Abstinence: Moral discipline through universal morality ahimsa – non-violence satya – truthfulness asteya – non-stealing brahmacharya – self-control apavigraha – non-selfishness Niyama – Cultivation: Spiritual discipline through self-purification saucha – purity santosha – peacefulness tapas – self-discipline svadhyaya – self-study ishvara pranidhana – surrender to God Asana – Correct posture: Physical discipline though steadiness/cleansing Pranayama – Correct breathing: Regulation of the vital life force Direct Perception Pratyahara – Control of the senses: withdrawal from external influences Dharana – Concentration: training the mind through mental purification Dhyana – Meditation: contemplation.. introspection Samadhi – One-pointedness: identification... When the individual has reached complete understanding of his true self. It is the ability to direct the mind exclusively toward an object and sustain that direction without distraction.. and thereby became more intuitive and effective in all they were guided to do.himalaya-yoga. In combination they became known as Raja Yoga..
Concepts. Regular practice of these techniques will combat elements such as laziness. cultivation. theories and ideals . inertia and over-excitement as well as increasing will power.intuitive revelation happens when the mind is focused in the present moment. great vitality and defence against illness. The first five steps of Raja Yoga practice – abstinence.turns perceptions of transient events and objects into permanent figments of the mind. These eight limbs are so closely connected that practising one without the other loses its value. correct breathing and control of the senses – have no value in themselves.arises from the acceptance of evil as genuine and permanent. the supreme universal spirit. They ensure agility.engenders goals that are false. eliminating tiredness and calming the nerves so that deep sleep becomes truly restful. in a single position. illumination and enlightenment. through the practice of Raja Yoga. vitality and freedom. concentration means holding consciousness steady.arises from the false belief that knowledge of external objects is true knowledge. we can transform ourselves. The Yoga Sutras of Patanjali show the royal road for achieving enlightenment – union with the divine. and overcome obstacles to our spiritual evolution.direct perception of objects through the senses. The earliest and most profound study of Raja Yoga is found in the Yoga Sutras of Patanjali. and enters eternity and infinity. Raja Yoga thus became the practice of awareness. containing the essence of the Yoga Sutras. Integration occurs when consciousness ceases to regard even itself as an object of consciousness. leading to union with the divine. it has become the keystone text in yogashrams and yoga teacher training programs worldwide. Meditation means allowing knowledge to flow without interruption through consciousness. with God. Their value consists in their being the preparation for the final three steps. thinking about those objects and drawing conclusions about them. learning about objects from other people. His work later became known as the Eight Limbs of Yoga. The soul transcends time and place. body and spirit must develop in a balanced way. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. correct posture. Patanjali taught that there are five kinds of disturbances that prevent freedom of the soul: Information from the senses . liberation from the bondage of worldly desires and actions. Patanjali organised the vast yogic literature of ancient India into an accessible system for daily practice. endurance and stamina. When there is concentration. containing insights into the human psyche.C. Memory . This allows the mind to turn inwards with meditation. and that this was the most direct way of experiencing firsthand the meaning of existence. gain mastery over the mind and emotions. Depression . the enigma of human existence and techniques for spiritual evolution. Dormant areas of the brain can then be awakened leading to super-consciousness. ignorance. By releasing physical and mental tension and stress vast resources of energy are liberated. Only then is it possible to sit quietly and develop the power of concentration. In Raja Yoga. and hence the conviction that freedom from evil is impossible. which is the soul. which do not lead to freedom from disturbance. You cannot climb these final three steps without initially climbing the first five steps. revitalising the body. This is because to live harmoniously the mind. there is perfect knowledge. In this way the techniques of Raja Yoga make the purification process deeprooted and ensure success on the path to enlightenment. meditation and integration. They bring joy. Curiosity . Those who have mastered the practice of yoga may enter this state of perfect unity whenever they wish. Since its completion around 200 B. Only then is it possible to remove the veil of illusion and attain the goal of yoga. causing people to confuse transience with permanence.himalaya-yoga. The Yoga Sutras of Patanjali show how. there is complete unity of consciousness. undisturbed from external influences. leaving you calm and refreshed. wisdom and communion.com 135 .
“That as it is necessary to clean a utensil before pouring milk into it. pranayama and meditation. Hatha Yoga was primarily aimed at the purification process that precedes the practice of other forms of yoga. It is recommended that beginners and advanced students practise these purification techniques on a regular basis. mainly Raja Yoga. Dhauti . using physical and mental purification techniques to purify and balance the pranic energy channels of ida (lunar) and pingala (solar) nadis. tongue and scalp. including Varisara Dhauti.The practice of intense gazing at an object in order to develop the powers of concentration and dormant psychic faculties which we all possess. 3.A very powerful method of massaging and strengthening the abdominal organs. (See Appendix 7). This book has included a detailed description of trataka. Yogacharya Sriavneesh Tiwai states. The six main groups of shatkarma are clearly described in ‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati: 1.” Hatha Yoga is a discipline whose aim is to ensure perfect health through the control of the body and concentration of the mind.are rarely taught in the West. A process of cleansing and purifying the nasal passage. it is still basically Hatha Yoga. A series of techniques for cleaning the whole alimentary canal from the mouth to the anus. six internal cleansing techniques . jala neti and sutra neti.Antar Dhauti. and may be performed on a daily basis for the deep purification of the mind and body. Without first eliminating toxins and impurities from the body we will not be ready for higher practices of yoga. Trataka . Although it may come under a different name such as Ashtanga Yoga. Vahnisara Dhauti. 5. Shatkarma Traditionally. Nauli . Some of these techniques are quite simple.Jala Neti and Sutra Neti. Sirsha Dhauti and Hrid Dhauti.the shatkarmas. However. ears. Your yoga instructor will instruct you as to the number of days or weeks you must practise each technique and at which point to only practise them on a monthly basis. Kapalabhati .Hatha Yoga The first step on the noble path of yoga is purification of the gross body. Basti . Vastra Dhauti. Neti . Hatha Yoga is the most widely practiced branch of yoga in the world today. 4. Sivananda Yoga or Bikram Yoga. Iyengar Yoga. This awakens the flow in the main pranic highway . shatkarma are very important from the view of physical and mental health and are highly valuable in healing internal disorders.Techniques for washing and toning the large intestines.Three simple techniques for purifying the frontal portion of the brain. Vatsrar Dhauti. 6. This all depends on the individual which is why professional guidance is essential. although they may require careful preparation. teeth. They are all excellent practices designed to purify the whole body and bring about first class health.himalaya-yoga. kapalbhati. It is recommended that a selected number of the techniques of Hatha Yoga and Raja Yoga should be practised daily and integrated 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Each of these six groups contains more than one practice. Without cleansing of the physical system we will not gain maximum benefits from our practices. asana. provided they are under the direct supervision of a qualified and experienced yoga instructor. (See Advanced Techniques). leading to spiritual evolution. nauli. such as.com 136 . including cleaning the eyes. 2. to live a good life it is equally necessary to clean our mind and body through shatkarma. As documented by Swami Swatmarama in Hatha Yoga Pradipika. Vaman Dhauti. These correspond to ‘ha’ – left channel and ‘tha’ – right channel. giving the name ‘hatha’. its unique techniques .the sushumna nadi. These purification techniques prepare the student for meditation and higher states of consciousness. You may wish to ask your yoga instructor to teach some of them to you.
with other paths of yoga such as Karma, Bhakti and Jnana Yoga, in order to bring about a total and integrated change in one’s perception, understanding and being. Other traditions of purification include; Ayurveda, Traditional Chinese Medicine, Sweat Lodge, fasting, Amaroli - urine therapy. Seek proper guidance from a qualified medical advisor. Yoga Today Since the early 1900’s yoga has been developed, diluted and re-invented by thousands of teachers. However, to be truly called ‘yoga’ it should ultimately aim to alleviate our suffering and bring about a state of meditation, so that the spiritual aspects within us can spontaneously reveal themselves. This weakens the five afflictions which are ignorance, egoism, likes/dislikes, and the strong aversion to fear of death. Most of us are so bound up in the causes of our own unhappiness that we cannot recognise them. The goal of yoga is to gently cleanse and purify the mind and body, to awaken our higher consciousness, gradually revealing our true identity as a spiritual being. Many of the yoga styles taught throughout the world today are variations of Hatha Yoga. This involves a variety of physical stretching, breathing, relaxation and meditation techniques. Regular practice of these techniques was traditionally designed to purify the mind and body in preparation for meditation and higher states of consciousness. However, these days most commercial yoga classes consist of sequenced stretching, and this is what most people think of when we talk about ‘yoga’. The next question is usually; Which style of yoga? To which the common answer is Ashtanga Yoga, Iyengar Yoga or Bikram Yoga; predominantly physical styles. It has, therefore, become necessary for commercial health centres and teachers to differentiate between a ‘yoga class’ and a ‘meditation class’ so that students attend the right class; purely physical, purely mental, or both. We end up with adverts such as ‘Yoga and Meditation’. Please note: whether sitting, standing, walking or lying down, it all requires continuous momentary awareness; Yoga! (Only if the style of meditation is not of yogic origin should there be any further classification). If the class is purely physical then it should be named; ‘yogasana’ – union through steadiness of the body. However, in many commercial yoga classes today, the term ‘Indian stretching’ would be more appropriate, as the true spiritual objective of yoga is often completely absent. As the concept of what constitutes yoga is broadening as more people take it up, it is important for teachers to prioritise the true spiritual goal of yoga, instead of focusing on cosmetics and aesthetics, known as ‘Hollywood Yoga’ - yoga for the stars. Although it is the physical benefits of Hatha Yoga that has brought on the recent popularity of yoga classes, it is also promoting our greatest obstacle - attachment to the body. Several contemporary and prominent teachers have successfully patented and attached their own name to these popular modern styles. Even though many teachers only emphasise the physical aspect, a lot of benefit is still getting through to the public. Rest assured, there are still many inspiring yoga teachers throughout the world offering guidance to divine knowledge for the sincere seeker of Truth. (See Appendix 10).
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This book is created with love and distributed free. It is meant to provide guidance and counsel for those who wish to practise.
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com
4 hour Hatha Yoga Program designed for me by my guru in 1993 4.00 am Preparation - Sit in meditation pose - Siddhasana Chanting - Om Om Om Opening Prayers Gesture of Psychic Union - Yoga Mudra x 5 Body Steadiness - Kaya Sthairyam x 10 minutes Heart Chakra Awareness - Hridyakasha Dharana x 10 minutes Shatkarma - Internal Cleansing Short Intestinal Wash - Laghoo Shankhaprakshalana Elephant Action (water vomiting) - Gaja Karma Kriya Nasal Cleansing with water - Jala Neti Nasal Cleansing with thread - Sutra Neti Frontal Brain Cleansing - Kapalabhati x 5 rounds/20 breaths Bellows - Bhastrika x 5 rounds with 30 seconds retention Abdominal Massaging - Nauli x 10 rotations Relax in corpse pose - Savasana x 5 mins Surya Namaskar - Salutations to the Sun x 6 rounds Standing Asana - Hold each asana for 2 minutes Warrior 1, 2, 3 - Virabhadrasana Triangle 1, 2, 3 - Trikonasana Tree - Vrksasana Eagle - Garudasana Sitting Asana - Hold each asana for 2 minutes Celibate - Brahmacharyasana Half Spinal Twist - Ardha Matsyendrasana Cat - Marjariasana Forward Bending - Pachimottanasana Bridge - Setuasana Boat - Navasana Camel - Ushtrasana Cobra - Bhujangasana Crane (Crow) - Bakasana Bow - Dhanurasana Locust - Salabhasana Child - Balasana Headstand - Sirsasana Shoulderstand - Sarvangasana Plough - Halasana Fish - Matsyasana Two-legged Shoulder - Dwi Pada Kandharasana Half Wheel - Ardha Chakrasana Sleeping Gas Release - Supta Pawanmuktasana Relaxation - Relax in corpse pose - Savasana Yogic Breathing - Prana Shuddhi x 10 minutes Rotation awareness and visualisation - Yoga Nidra x 20 mins Pranayama - Sit in meditation pose - Siddhasana Cooling Breath - Sheetali x 10 rounds
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Purification of Energy Channels - Nadi Shodhana with Mahabandha x 20 rounds Psychic Breath - Ujjayi with Kechari Mudra x 10 minutes Activating the Digestive Fire - Agnisar Kriya x 3 rounds/30 Meditation - Sit in meditation pose - Siddhasana Mindful Walking - Chankramanam x 10 mins Inverted Psychic Attitude - Vipareeta Karani Mudra x 21 rounds Candle Gazing - Trataka x 20 mins Inner Space Consciousness - Chidakasha Dharana x 20 mins Location of Chakras - Chakra Anusandhana x 9 rounds Internal Chanting So Ham - Sabda Sanchalana x 59 rounds Flowering Lotus - Shambhavi x 11 rounds Concluding Prayers Chanting - Om shanti shanti shanti Palming x 3 Hari Om Tat Sat
THE FIVE POINTS OF HATHA yoga
Professional guidance is essential, especially in correctly understanding and applying fundamental principles. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings. To clarify the science of Hatha Yoga and make it accessible to the majority of seekers, Swami Vishnu-devananda extracted its essence and presented it in five universal principles for physical and mental health as well as spiritual growth. These five principles constitute the essence of the teachings of Himalaya Yoga and Sivananda Yoga Vedanta Centres. 1. Proper Exercise Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great discomfort will ensue with time. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life. 2. Proper Breathing Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity. 3. Proper Relaxation Long before the invention of cars, planes, telephones, computers, freeways and other modern triggers of stress, the ancient rishis and yogis devised very powerful techniques of deep relaxation. Many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles we can thoroughly rejuvenate our nervous system and attain a deep sense of inner peace. 4. Proper Diet Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, yoga advocates a lacto-vegetarian diet. This is an integral part of the yogic lifestyle. 5. Meditation Here is the most important point of all, we become what we think. Thus, we should exert to entertain positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A positive outlook on life can be developed by learning and practising the teachings of the philosophy of Yoga and Vedanta. The mind can be brought under perfect control by the regular practice of meditation.
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10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Either side of the sushumna nadi are two nadis. However. Prana travels through the human body along thousands of subtle channels called nadis. The most important nadi in the body is the sushumna nadi: Sushumna nadi joins the mooladhara chakra at the base of the spine. ida and pingala. There are 72.APPENDIX 7 Nadi . Throughout the day we tend to operate either more mentally or more physically. Nadi means ‘flow’ or ‘current’. pranayama and meditation technique a particular point in the body is recommended for concentration. constricting the blood vessels and decreasing respiration. for perfect physical and mental balance both nostrils should flow for 12 hours per day. It may be the breath.com 140 . (See Pranayama). having a warming effect and relating to the right nostril.000 nadis in the pranic body that cross at thousands of junctions in the body called ‘chakras’. dilating the blood vessels and increasing respiration. If pingala is dominant then the body will be restless. The balance of these two forces is essential and is the basic aim of Hatha Yoga leading to perfect health of mind and body. or lunar force.himalaya-yoga. Prana is the vital life-force energy that pervades the universe. and they are made of astral matter. having a cooling effect and relating to the left nostril.CHAKRA – kundalini “The kingdom of heaven is within you. pingala and ida. to the ajna chakra in the midbrain. the moon. or one of the chakras. By concentrating on one of the chakras while doing asana or other practices. the Sun. which correspond to nerves in the physical body. This is a natural process. or a physical part of the body. (See Meditation 3). It is this period. speeding up the heart rate. with the flow of breath dominating in one nostril. It is along this channel that the major chakras of the body are located and is the main highway for prana in the body. but also on the subtle or astral energy level. when the flow in both nadis is equal (manifested by equal flow in both nostrils) that sushumna nadi begins to flow. Ida nadi is represented by ‘ha’. However. Hatha Yoga is therefore a system of purification of all the energy channels in the body and mind. Pingala coincides with the sympathetic nerves. Together with each asana. so that the flow of prana through the sushumna nadi becomes open and unobstructed. Ida is passive. extrovert and masculine. At this point Kundalini Yoga training may begin. so that neither the mental or physical faculties are dominant. This is combined with unblocking and purifying the chakras. It is these two nadis that give Hatha Yoga its name: Pingala nadi is represented by ‘tha’. behind the centre of the eyebrows. introvert and feminine. Pingala is active. are directly connected to the flow of breath in the nostrils. The prime aim of Hatha Yoga is to bring about this balance in the flow of prana in the pingala and ida nadis. Central to Hatha Yoga is the cleansing and purifying of these subtle energy channels and awakening of the chakras through the movement of prana. which represent the equal and opposite forces within the body. Ida coincides with the parasympathetic nerves. prana is stimulated to flow through that chakra. reducing the heart rate. By directing the mind to specific regions of the body the effect of the particular practice is greatly increased. If Ida is dominant then the mind will be overactive. or solar force. the flow of prana in ida and pingala is completely involuntary until yogic techniques control it. giving balance and health throughout. However it may take many years of dedicated practice and patience to purify the nadis and the chakras and awaken the sushumna nadi.” Jesus Christ Nadi The healing process of yoga not only operates on the physical and mental levels. These two forces.
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Visualisation . Presented here is a brief description of the grand chakra system based on the teachings of Swami Satyananda Saraswati. In most people these chakras lie dormant or inactive.Sahasrara means ‘one thousand’ and is visualised as a shining lotus of one thousand petals. It can be open or blocked.Bindu means 'point’ or ‘drop’. mind. of the reproductive system will usually manifest with obvious physical symptoms such as disrupted menstruation.It is in sahasrara that the mystical union of shiva and shakti takes place. which assists us in living more meaningful and fulfilling lives. the symbol of pure consciousness. thus purifying and unblocking each chakras. we are internally empowered to deal with the specific life challenges of that energy centre.Chakra Chakra meditations are beyond the scope of this book. Each frequency holds the gift of a certain power. Each chakra represents a different aspect of human existence and potential. Each chakra corresponds to certain physical systems and the related organs. and musical intervals used in Nada Yoga –psychic sound. which enhances our human experience. As we tune in to this power.At the top of the head is the abode of highest consciousness. This is the goal of yoga. Bindu Chakra Location . uniting matter and energy. Sahasrara Location . vitality. psychic and karmic history. back portion of the head is the source of the nectar of immortality known as amrit (soma). promoting vitality and strength. Chakra is the Sanskrit word for ‘wheel’ or ‘vortex’. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. under-vitalised. Physical Centre . There is a direct relationship between the condition of the chakra and the corresponding physical organs that are closest to them. Creating change to restore the related energy system to a state of balance will create change at the physical level. A chakra can be over-vitalised. the Universal Supreme Consciousness . On a physical level chakras correspond to the major nerve plexuses and endocrine glands in the body.At the top. Chakras vibrate at different frequencies corresponding to the colours of the rainbow.At the crown of the head is the sum of all the chakras. Dysfunction. Bear in mind that sahasrara is not really a chakra. the individual soul with the supreme soul. These chakras contain our physical. Presented here is a brief guide for those new to meditation. The physical symptoms will be mirrored by dysfunction within the related energy network and the chakra itself. longevity. Psychic Centre . Physical Centre . Ajna Chakra Location . allowing free movement of prana throughout the body.com 142 .Visualise bindu as a tiny crescent moon on a dark night. It is from where the nectar of the Gods is poured. It is the culmination and sum of all the chakras.himalaya-yoga. Shiva.paramatma.Ageing. the centre of intoxicating bliss and enlightenment. attaining supreme knowledge and passing beyond birth and death. immortality. or in a state of balance. body and spirit. of the Bihar School of Yoga. They present us with the opportunity to establish a root relationship and to satisfy a deep soul desire. It is with the practice of yoga that these centres of energy may be awakened and cleansed. for example. mental. Chakras are vortices of pranic energy at specific areas in the body. Psychic Centre .At the top of the spine in the middle of the head. which control the circulation of prana permeating the entire human structure. The chakras are then able to absorb and store greater quantities of prana. the highest abode of consciousness. Visualisation . India.
Physical Centre . This is jivatma – the individual soul. It is here that these two forces responsible for the experience of duality unite with sushumna nadi – the spiritual force. Physical Centre .It governs all the systems in the digestive area. self-assertion. Element – Air Psychic Centre .In the spine near the back of the throat. Manipura Chakra Location . Ajna means ‘command’ where pingala nadi. Mooladhara Chakra Location .It governs the heart. Visualisation .Right understanding and discrimination. Experience energy in the form of light radiating from this point and permeating the whole region.At the base of the spine in the perineum is the lowest of the major chakras.Ajna is the centre of intuition and wisdom. Element – Water Psychic Centre . larynx.com 143 . Vishuddha Chakra Location .It governs the reproductive and excretion systems. giving the feeling of intoxicating bliss.In the spine near the heart. dynamism and dominance. Visualisation . Visualisation .Psychic Centre . It is the storehouse of habitual conditioning and the most primitive deep-rooted instincts.Earth # 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Element . the seat of the individual and collective unconscious.A vast deep ocean with dark waves beneath a night sky.A blue lotus with a tiny bright flame burning at the centre. The tides of the ocean represent the ebb and flow of awareness. the indwelling spirit of all beings which is undisturbed by the winds of the world.Anahata means ‘unstruck’. and just above the mooladhara chakra.In the spine near the sex organs. Physical Centre . Psychic Centre . Physical Centre . Physical Centre . Anahata Chakra Location .A blazing sun or a ball of fire. Imagine it to be steady and unflickering like a flame in a windless place. Element – Fire Psychic Centre . where the mystical amrit is tasted and processed.Manipura means ‘city of jewels’ It is the centre of fire. the source of all sound. the pulse of the universe that is beyond this material world. circulatory and respiratory systems.Swadhishtana means ‘one’s own abode’.It is visualised by a large white icy cold drop of sweet nectar falling down from bindu to this centre. like a lustrous jewel radiant with vitality and energy.The ajna chakra governs the pineal gland and is the bridge between the mental and psychic dimensions. Swadishthana Chakra Location . the seat of the inner guru. and ida nadi converge at ajna chakra. It is the centre of the primordial psychic sound.himalaya-yoga. thyroid and parathyroid glands.It is visualised by the symbol Om surrounded by a tiny white light entering the chakra through the bhrumadhya – eyebrow centre.Vishuddhi means ‘purification’ and governs the vocal chords. Visualisation . lungs.In the spine near the navel. Visualisation . allowing all thoughts to dwell on the inner guru.
I was no longer myself. leading to enlightenment and liberation from the cycle of birth and death.V. no longer as I knew myself to be. What is Kundalini The common understanding of kundalini is that it is a latent cosmic energy that rests in the mooladhara chakra at the base of the spine. spreading outward while the body. Krishna. ‘Kundalini. I was now all consciousness without any outline. knowing that the chakras will change accordingly. normally the immediate object of its perception.A red inverted triangle that symbolises energy and solidity. The Evolutionary Energy in Man’. It is prana. without any feeling or sensation coming from the senses. USA: Shambala Books. The chakras can evolve naturally over a long period of time as part of the development of the whole person.K. in the form of prana shakti . Visualisation techniques can lead to the discovery and location of each chakra. However. with a roar like that of a waterfall. It is symbolised by a sleeping snake coiled three and half times around a shiva lingam. I experienced a rocking sensation and then felt myself slipping out of my body.himalaya-yoga. entirely enveloped in a halo of light.com 144 . in all directions without any barrier or material obstruction. Gopi. immersed in a sea of light simultaneously conscious and aware at every point. It grew wider and wider. Physical Centre . or to be more accurate. Visualisation . according to T. a small point of awareness confined to a body. Gopi Krishna described his kundalini experience as follows: “Suddenly. not kundalini. Entirely unprepared for such a development. knowing that this will accordingly affect the whole being.Psychic Centre . spread out. The illumination grew brighter and brighter.Mooladhara means ‘root centre’ and governs all the lower chakras and physical centres. to enhance inner stability and balance. without any idea of corporeal appendage. I felt the point of consciousness that was myself growing wider surrounded by waves of light. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Kundalini. I felt a stream of liquid light entering my brain through the spinal cord. bathed in light and in a state of exultation and happiness impossible to describe.primordial creative energy. Other spiritual systems seek to awaken the chakras. that enters the sushumna nadi and rises to sahasrara. Kundalini Yoga In his remarkable book.” Excerpts from. The aim of yoga is to awaken this energy. It is also possible to quicken the pace of opening and to accelerate this evolutionary process.It is the seat of the primordial energy known as prana shakti. I was completely taken by surprise. but regaining my self-control. raise it up through the chakras to sahasrara. but instead was a vast circle of consciousness in which the body was but a point. 1970. the source of all energy in mankind and the universe. The Evolutionary Energy in Man. keeping my mind on the point of concentration. It is impossible to describe the experience accurately. the roaring louder. appeared to have receded into the distance until I became entirely unconscious of it. as it were. When it is awakened it rises up through the sushumna nadi to the crown chakra whereupon the practitioner experiences the super-consciousness state of enlightenment. in preparation for Kundalini Yoga and Kriya yoga. Some spiritual systems seek to educate the whole being. Desikachar there are no historical or traditional references to support this view. Yogic texts such as the Yoga Yajnavalkya point to kundalini as an obstacle that must be burned up and removed.
Patanjali also describes this obstacle as a form of ‘avidya’. It has only been necessary to include this additional information in order for the student to fully understand the ultimate goal of all yogas. the ritual of joining bread – prana. all the nadis are purified. the obstacle of ignorance that must be burned up before prana can enter the sushumna nadi. prana shakti – primordial creative energy. Kundalini Yoga is for advanced students only and should never be attempted without guidance from a qualified instructor. confusing the gross with the subtle. When shakti is permanently united with shiva in sahasrara. and when prana is flowing freely up along the sushumna nadi and throughout the body. at the top of the head. and wine – consciousness. all the chakras are open. requiring extreme discipline and proper guidance from an experienced teacher. Kundalini Yoga is beyond the scope of this book. This is what is truly meant by kundalini. where it joins with shiva – the seat of pure consciousness. in Christianity. it stimulates the dormant areas of the brain. Om – Sacred Mantra of Yoga 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. There are many similarities to this in other religions.himalaya-yoga. resulting in the individual experience of higher planes of consciousness which are normally unobtainable. this latent cosmic energy. unobstructed. Common to all theories of kundalini is that when the mind is controlled. which is translated as ‘incorrect comprehension’.’ The key is to use clear perception to break out of deep rooted habits in order to attain ‘vidya’ – ‘correct understanding’.com 145 . which is self-realisation and union with the Divine. as Gopi Krishna described. can be awakened using specific advanced yogic techniques. This is a very difficult process. It rises through the other chakras to the sahasrara. After several years of practising Hatha Yoga sincere students may wish to practise Kundalini Yoga.
com 146 . A personal mantra is a spiritual tool and should not be discussed in general conversation. In this book I have suggested ‘Om’. but this may be exchanged for your personal mantra. is to repeat the mantra mentally.. Repetition will lead to pure thought. happiness and beyond.. Never change the mantra unless instructed to do so. ‘So Ham’ and ‘Om Ah Hum’. Although mental repetition is stronger.mandala “Living with 24 hours a day spiritual awareness is the key to health. Your mantra may also come to you in a dream or in meditation. There are thousands of mantras in use today. The mantra spontaneously manifests itself and becomes an integral part of the mind. A mantra is a word or group of words that contain powerful healing vibrations within the syllables of the words. If used correctly they can bestow many blessings on the practitioner. Sri Swam Sivananada suggests that devotees of Christ may use the name Jesus or Hail Mary. mental and spiritual healing. promoting harmony throughout our whole being. Sikhs and Muslims may select a name or mantra from the Zend Avesta. or Koran respectively. When first using a mantra it is best to repeat it aloud by co-ordinating the repetition with the breath. speak to your yoga instructor. or Om may be used. Later. or Mother of Jesus. Many cultures and religions make use of mantras. the mantra is repeated automatically without strain or effort. for the mind is rendered calm and concentrated. During the early stages of yogic practice. Granth Sahib. Mantras are used to focus and concentrate the mind. the mantra may be repeated aloud if you become drowsy. in which sound vibration joins with thought vibration and there is no awareness of meaning. Parsis. This is a very powerful way of approaching meditation states.APPENDIX 8 Mantra – yantra . which may be directed for the benefit of the one who uses it and for that of others. the chosen mantra should be repeated over and over again with effort of will and full awareness. If you do not have a personal mantra. In this way the mantra acts as a pathway between normal states of consciousness and super consciousness. Mantras are also used to invoke a particular deity that is being asked to bring physical. The mind vibrates with the sound of the mantra.himalaya-yoga. It is a very powerful way of approaching meditational states. except with your spiritual guide. Ask your spiritual guide which mantra is most suitable for you. It repeats itself spontaneously with every breath. One does not need to be a Hindu or a Buddhist to make use of a particular mantra. This awareness and concentration prevents the mind from thinking of other things. The chanting of mantras activates and accelerates the creative spiritual force.” Swami Shyam yogi Mantra Mantra is a Sanskrit word meaning ‘the thought that liberates and protects’. and more potent. day and night. The following is a selection of mantras that I have found to be widely used in yoga and meditation: 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It becomes an integral part of the individual’s being and needs absolutely no conscious effort. Eventually after continuous and dedicated practice. and act as a pathway between normal states of consciousness and super consciousness. The devotee is gradually converted into a living centre of spiritual vibration.
Om Mani Padme Hum May we receive the blessings of love. Dhiyo Yo Naha Prachodayat O Creator of the universe. This is very important as the three letters have three meanings in one. speech and mind. and ‘M’ is the world which is beyond the reach of the intellect. Tat Savitur Varenyam.himalaya-yoga. Om is the root of the entire universe. destroy our sins and guide us in the right direction. It is believed to have emanated from the cosmic vibration. represented by the symbol with great respect. “AAAAAAUUUUUUMMMMMM”. If you meditate on the word Om you will experience the meaning and power for yourself. may we receive thy blessings on our body. or ‘My individual spirit is part of the Universal Supreme Spirit that permeates all creation and beyond‘. ‘M’ as in mother. ‘A’ as in heart. Sri Swami Sivananda writes. Hare Ram Hare Ram. The correct way to pronounce Om is ‘AUM’. ‘U’ as in moon. So Ham I am Shiva. we meditate upon thy splendour. We are one’. my entire being is filled with love and light. the prince of yogis. ‘AUM’ 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Only when said quickly does the ‘AU’ become ‘O’. Hare Krshna Hare Krshna. Om Ah Hum From the hearts of all the holy beings. May thy radiant power illuminate our intellects. Om Bhur Bhuvah Swaha. Meaning of Om Om is the Sanskrit word meaning ‘supreme infinite spirit’ or ‘person’. ‘omnipresence’ and ‘omnipotence’. may we be free from karma and reach enlightenment. sounds and words flow. although the essence is the same. or ‘May the healing power of the universe flow through me.” Like the Latin word ‘Omne’. Vajra Guru Padma Siddhi Hum Salutations to great guru Padmasambhava. filling me with love and light’.Om I am One with the Supreme Infinite Spirit. Om Namah Shivaya Salutations to Lord Shiva. Om is the mystic word of power. Namu Myoho Renge Kyo Glory to the Lotus Sutra and the teachings Buddha. It is the most commonly used mantra in meditation and yoga. for the whole essence of the teachings of yoga is compressed into this symbol. The word Om can mean many different things to different people. Students of yoga regard Om. ‘U’ the mental world. “Om is all in all. Om is the ocean into which all rivers of names. Ram Ram Hare Hare Through our deepest devotion to the Lord God Krshna. ‘A’ signifies the physical world. All yogic mantras begin with Om. or ‘ Heavenly Father. wisdom and compassion and reach self-realiSation like the jewel in the lotus. Om is the all-pervading sound of the universe. the Christian word ‘Amen’ and the Islamic word ‘Ahimn’ the Sanskrit word ‘Om’ means ‘all’ and conveys concepts of ‘omniscience’. Om is the voice of all creation.com 147 . Bhargo Devasya Dhimahi. Om is the magic word of marvellous potency. Om is the king of all sounds or words. Om is the priceless treasure to the student on the path of yoga. For example it can mean ‘Welcome to the Gods’. Om is the inner music of the soul. Krshna Krshna Hare Hare. By your blessings and gifts may we reach perfection and enlightenment. pure consciousness.
shutting out all worldly thoughts. chanting Om loudly and rhythmically for ten minutes with deep concentration and understanding will remove the chatter of the mind. Chanting Om arouses and transforms every atom in the physical body. It should be performed when the mind is calm and reasonably free of thoughts. a small dot representing the union of the cosmos and the mind. The beads are usually fashioned from sacred wood. or unhappy. every cell. with concentric circles represents the levels of existence. ignorance. It is suitable for beginners. knowing its profound meaning.whispering and inarticulated japa. Mandalas are visual diagrams. every molecule and every corpuscle in your body. setting up new vibrations and conditions and awakening the spiritual centres. present and future.himalaya-yoga. and focusing the body. The mantra may be chanted as loud as you like. Upanshu Japa . No audible sound is emitted. and when we feel sleepy. Om may be synchronised with the breathing during many yoga and meditation exercises and may be mentally repeated throughout the day. tense. Correctly chanting Om will eventually reunite the individual human spirit with the Supreme Universal Spirit.subjective consciousness. They can be made from any material. Manasik Japa – mental japa. generating sublime and soul-stirring thoughts. the waking state . and represents the sacred space or microcosm of reality. that when meditated upon. There is an extra bead called Mount Sumeru where the mala is tied. every atom. bones or gemstones. Feel Om gush fourth with its true colour from every nerve. depressed.objective consciousness. and the deep sleep state . filling your entire being with universal healing energy. Om should be chanted from the very bottom of your heart. every vein. This is the most subtle of of the three modes. As soon as you sit for meditation. The centre of the mandala is usually the bindu. all of which lead to the spiritual realm. middle and end. the dreaming state . Ajapa japa is when the mantra is so deeply planted in the mind and body that it repeats itself without effort. A mala may be used to count the number of repetitions of your mantra. A square fence around the 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.cessation of consciousness. which may be interchanged freely according to the clarity of mind: Baikhari Japa . bringing peace. and also as an anchor to prevent daydreaming.108 holy books that contain the essence of yogic wisdom.com 148 . promoting deeper realms of consciousness. harmony and wisdom. Chanting Om is a very powerful meditative technique and has a tremendous influence on the mind. and spontaneous chanting occurs. At the beginning and end of all yogic sessions and especially at the start of meditation. the beginning. Upanshu japa is the bridge to the subtler. unlock esoteric mysteries. Japa means ‘to rotate’ and involves the continuous and rhythmical chanting of a mantra. knowledge and enlightenment.audible and articulated japa. The lips are moved but they create no loud or external sound. and may be used during the quieter moments of the day.represents the past. more powerful manasik japa. If chanted correctly it is one of the most powerful methods of rapidly relaxing the mind and body. including being drawn or painted on the ground and wall. yet the mantra is clearly heard in the mind. directing the emotions. It quickly brings mental peace and helps to prevent and soothe many psychosomatic disorders. Mandala Mandala is the Sanskrit word for ‘circle’. Malas are powerful meditative tools that become spiritualised as the mantra is repeated and the beads are counted. Mala A mala is a string of 108 beads representing the Upanishads . seeds. angry. A mala is combined with the practice of japa. Om is usually chanted three times. There are three modes of japa. The practice of the mala has therapeutic value because of its effect of concentrating the mind. synchronised with the rotation of a mala.
Tradition dictates the shapes. and coloured sand. All you have to do is concentrate on the yantra. then it can bring higher realisation. Buddhist Mandala – Tibet Sri Yantra – India Yantra Yantra is a Sanskrit word meaning ‘a mystical instrument that restrains’. Keep an open mind. The construction process takes several days. by offering it to the deity and then pouring it into the nearest river.circles with open gates protect the sacred space. representing wisdom and guiding principles. metal plates and alloys. If your concentration is intense enough. The mandala is usually destroyed shortly after its completion. Just as the planets above have their peculiar gravity which governs basic emotions and karma. If used correctly mandalas can bestow many blessings upon the practitioner. determined to attain the self-realisation that there is no difference between the individual human spirit and the universal supreme spirit. so too can yantras assist us to attain success and happiness through astrological guidance and assistance. precious stones. Each object in the palace has significance. and simultaneously the nature of yourself.himalaya-yoga. and transcend this human existence. It acts as a powerful point of focus for spiritual aspirants. and are used to generate positive energy in all areas of life. it helps us reach enlightenment. There are many different mandalas. By meditating on the representation. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Yantra is a diagram representing the astronomical position of the planets over a given date and time. In Tibetan Buddhism. If used correctly yantras can bestow many blessing upon the practitioner. They are considered auspicious in Hindu mythology. The deities are represented as Sanskrit characters. These mandalas are usually displayed in two dimensions. Most mandalas contain a host of deities as well as inanimate objects. Mandalas are often composed of intricate mazes of triangles. a mandala is an imaginary palace that is contemplated during meditation. At first it is a mere geographical configuration. Yantras are made up of various materials such as paper. and are commonly made from paper. It is the most well-known of all yantras and is a particularly powerful tool for inducing meditation.com 149 . textiles. thereby reaching enlightenment. each with different lessons to teach. sizes and colours of these objects. but by deep concentration and reflection you can be drawn through the centre. Above is pictured is the Sri Yantra. squares and lotus petals. flat table. plunge through the centre and learn from your own experience. The goal of one who meditates on a mandala is to travel to the centre. You may realise the nature of the yantra. depending on the prescribed procedures defined under vedic astrology. In a sand painting the sand is dyed and then carefully placed on a large.
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. But no matter which quality prevails. wholemeal bread. bitter. rajasic or sattvic. but part will be rotten. making the mind restless and uncontrollable. the action is basically rajasic but the decision to rob and the motive may be predominantly tamasic. Only in enlightenment are the gunas completely transcended. legumes. butter and cheese. enabling it to function at its maximum potential. especially in diet and behaviour. The yogic system of nutrition recognizes three types of food: Sattvic Food . honey. Eating in a hurry is also considered rajasic. Too much rajasic food will overstimulate the body and excite the passions. sour. It calms and purifies the mind.” Achaan Chaa The Three Gunas The philosophy of yoga offers guidelines for all areas of life.himalaya-yoga. Rajasic foods include hot substances. feeding the body at the expense of the mind. It nourishes the body and maintains it in a peaceful state. the process of change Tamas . The three gunas encompass all existence. passion.This is the purest diet. and herbs. They destroy the mind-body equilibrium. On an apple tree. like coffee and tea. according to the situation. and part will be in the process of changing from one state to the other. dry. inertia It is believed that in nature one quality of the three always predominates. and that the yoga aspirant should always exert to increase sattva in their lifestyle. and can be explained with the three gunas.activity. The Sanskrit word guna means ‘qualities’ referring to ‘the qualities of the mind’ and ‘qualities of the universe’. some ripening (rajasic) and some overripe (tamasic). fish. In all people one of the three gunas has superior strength and is reflected in all they do and think. the most suitable one for any serious student of yoga and meditation. such as sharp spices or strong herbs. One of the most dramatic changes that can be made is adjusting our diet. even if the naked eye cannot see it. If a man commits a robbery. an element of each of the other two will always be present as well. pure fruit juices. Rajasic Food . or salty are rajasic.Foods that are very hot. salt and chocolate. grains. milk. nuts.darkness. Sattvic foods include cereals. The philosophy of yoga teaches that the gunas can be found in all beings and objects surrounding us. fresh fruit and vegetables. seeds. Most of an individual apple will be ripe. all actions: Sattva .APPENDIX 9 three gunas . stimulants. some of the fruit is ripe (sattvic). untainted Rajas . sprouted seeds. with a balanced flow of energy between them.purity.com 150 . A sattvic diet thus leads to true health: a peaceful mind in control of a fit body. eggs. pulses.three doshas “Only experiencing for yourself can give you true faith.
Ayurveda describes these three combinations as doshas – tridosha. nutrients through the alimentary tract. which are incapable of movement without it. The appropriate sensory organ converts them into internal psychological events.com . thoughts. 151 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. the flow of blood through the circulatory system.A tamasic diet benefits neither the mind nor the body. pressure. meaning ‘to shine’. fermented foods. In its widest sense. The Three Doshas According to Ayurveda – the mother of holistic medicine from ancient India. eating. Restoring balance of tridosha is the central theme of the Ayurvedic approach to health. and then orchestrates the appropriate response via the organs of action. Pitta also governs our ability to absorb ideas and impressions and to perceive the true nature of reality. drinking. Pitta Dosha . Overeating is also regarded as tamasic.fire and water Kapha Dosha . and stale or overripe substances. emotions. and clear comprehension. Akasha . Vata promotes a healthy balance between thought and emotion and gives rise to creativity. Tamasic Food . which means ‘that which moves things’. It is considered in some ways to be the most influential of the three doshas because it is the moving force behind the other two doshas. alcohol.space and air Pitta Dosha . activity. the five fundamental elements that make up the universe also make up the human physiology.fire Apu . sweetness.water Prithvi . and our general functioning. Pitta is often regarded as the ‘fire’ within the body. It stimulates the intellect and creates enthusiasm and determination.air Agni . lightening and music. It is responsible for all movements in the mind and body: the movement of air in and out of the lungs. enzymes. The body's resistance to disease is destroyed and the mind is filled with dark emotions. Prana is withdrawn. such as vinegar.temperature. Pitta digestive function includes all chemical and metabolic transformations in the body as well as processes which promote heat production.The term vata stems from the Sanskrit word ‘vaayu’. the lightest and subtlest of the five elements. tobacco. It carries the meaning of ‘that which digests’ and is associated with the idea of being yellow-tinged or bilious. powers of reasoning become clouded and a sense of inertia sets in. such as anger and greed. Vata Dosha . garlic.earth These elements appear in man in three main combinations. Vata dosha is responsible for all activities and sensations related to the body. Think of it as the energy stored in the chemical bonds of all the organic substances that make us up: it is encoded in our hormones. onions.The term pitta comes from the Sanskrit word ‘pinj’. its disturbance can often have far-reaching consequences. Vata is composed of the elements space and air.space Vayu .himalaya-yoga. organic acids. Tamasic items include meat.water and earth (Each of these doshas is further divided into five sub-doshas). Because vata regulates the nervous processes involved with movement. and thoughts through the mind. It is the intelligence which channels perceptions . which are biological humors or psycho-physiological energies: Vata Dosha .
10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. its energy promotes self-healing and the ongoing processes of self-repairs of which we are largely unaware. an ancient Ayurvedic text.and neurotransmitters. Factors such as the dietary choices we make. forgiveness. levels of environmental pollution. It promotes human emotions and capacities such as love. herbal formulas and lifestyle changes can all help restore and maintain balance. stability. Together. the two elements that compose kapha . For good health and wellbeing to be maintained. loyalty and patience. and is commonly described as ‘biological water’. an Ayurvedic healer can perform a pulse assessment to discover our unique doshic make-up and the exact nature of the imbalances. Tridosha In this way tridosha orchestrates all activities that occur within us. both physical and psychological. Kapha Dosha . Most people have two doshas that are more or less equally dominant. compassion. understanding. the nature of our relationships with people and even just the passage of time can cause one of more of the doshas in our prakriti to increase or decrease from its original level in our constitution. Charaka Samhita. Where vata and pitta effects become active in the body. teaches that pitta functions in digestion and heat production. we eventually lose our good health. In Ayurveda the combination of the three doshas that we inherit at conception is called our prakriti or original constitution. diet. This creates vikriti or imbalance. It gives strength. If this imbalance is not corrected. the lifestyle we lead. the work we do. In order to recommend an individual program for restoring balance.The term kapha has its root in the Sanskrit words ‘ka’ which means water and ‘pha’ to flourish. One very important function of the kapha dosha in the human body is that it governs immunity and resistance against disease. providing vision. blood colour. meditation. Each of us has a unique doshic thumbprint. kapha acts to limit and control these two forces and prevent their excessive activity. and skin lustre.com 152 .himalaya-yoga. and endurance. This means that we need to maintain our original doshic make-up or prakriti through life as much as possible to maintain good health.water and earth. the three doshas within us need to be in balance. with the remaining one less dominant. the climate where we live. It also governs the formation of all new cells and tissues of the body and imparts mind-body-spirit stability and resilience. Yoga. form the fundamental protoplasm of life. Kapha is the force that provides structure to everything from an individual atom or cell to the sturdy musculoskeletal frame.
making the journey of self-discovery according to your own observations and experiences. and by means of instruction you'll understand. love and compassion. Do you respect the 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. the role of any teacher is not to do it for you. Speak to the teacher to see if you want what they have to offer. It's true. If you don't see your nature and run around all day looking somewhere else. especially in the initial stages. A qualified teacher will have perfect understanding of yogic philosophy and excellent knowledge of all the techniques of yoga and meditation. The word ‘guru’ comes from the Sanskrit ‘gu’ meaning darkness and ‘ru’ meaning light. your misguided ideas about reality. Make sure that the class is not too advanced for you. And the buddha is the person who's free: free of plans. “To find a buddha all you have to do is see your nature. If. your very thoughts.com 153 . This does not necessarily mean material possessions. only help you to explore yourself. However. They will be available to anyone seeking help. study hard.” The holy texts of yoga state that only if a teacher is in union with the divine will he/she be able to guide you out of the darkness and into the light of divine knowledge. A good teacher will have a balanced mind. gymnastics or contortionism. The student must. Only one person in a million becomes enlightened without a teacher's help. do not be afraid to try out several classes before you to decide which teacher you prefer and are drawn to most. clarity. though. This is why it is essential to learn from someone who has practised yoga and meditation for many years and has achieved success in it. you have the buddha-nature. but you will always have options.students . You must clear away the debris of a lifetime for a new way of living to emerge. free of cares. But to reach such an understanding you need a teacher and you need to struggle to make yourself understand.APPENDIX 10 Teachers . Under the teacher’s guidance you must give away everything you have. There may always be obstacles. patience. wisdom. A guru will have the clarity and wisdom to assist you through these obstacles by showing you your options and giving you advice on how to proceed. therefore.” Bruce Lee Teachers Yoga teachers are the guardians of spiritual wisdom..himalaya-yoga. by the conjunction of conditions. It means your ego. Such a person has a natural awareness superior to anything taught. But unless you're so blessed. there's nothing to find. A guru is therefore someone who can guide you out of the darkness and into the light of divine knowledge. that person doesn't need a teacher. They will not be concerned with competition. But without the help of a teacher you'll never know it. It is to show you a way and offer guidance on the path that you have chosen. someone understands what the Buddha meant. Nothing more. There are many people claiming to have this power. and will offer help according to the needs of the individual and what the individual can receive. yet very few actually do. have someone who is much more acquainted with the subject than himself. A good yoga teacher is inspiring and confident. finding your own Truth. If you don't find a teacher soon. you'll never find a buddha. When looking for a yoga teacher. The truth is. Bhodidharma taught. But you must proceed alone. Your nature is the buddha. you'll live this life in vain.PRACTICE “I cannot teach you. Students will have to face many difficulties and doubts.. who can be easily approached to have all problems thoroughly discussed and cleared up.
This respect includes our current abilities and limitations. Every teacher has a different style of teaching. There is a right yoga for everyone. Everybody can practise yoga. Western and Eastern teachers may differ considerably depending on tradition and level of spirtual evolution. In gratitude. Yoga should be adapted to the individual rather than the individual trying to fit in with a general yoga class. These three basic principles cover the most important truths about how we should approach yoga creatively. Every student will get something different out of the same teaching. Be aware of any sexual advances from your instructor. It should teach us the means by which we can make the changes necessary in our daily lives. although he/she may put you through extreme hardships and rigorous tests to see how you are progressing. there are many instructors whose yoga classes may be the only source of income for their family. Most important is to find a teacher that you are happy with. There are many sincere yoga instructors in the world. A personalised approach to yoga is primarily based on one fundamental premise: yoga can be practised and taught safely and effectively only if there is proper respect for the individual practitioner. If you practise regularly and trust in your guru you will eventually succeed. which are two sides of the same coin that we might call the dynamic balance of what we actually are. This defines the whole methodology of transmitting yoga as the human activity of mutual caring between student and teacher. only in the spiritual well being of the student. as this too may indicate a lack of self control and may become a distracting factor in your class and progress.com 154 . Yoga is creation. It is said that when you are ready your guru will find you. In the following three principles Sri Krishnamacharya shows that the approach to yoga is a natural expression and exploration of our individuality. it is very important to stay with them until you have perfected what they have to teach. Most Hatha Yoga teachers have reached a high level of physical flexibility and knowledge of yoga and may certainly be able to help you through beginner and intermediate stages. and will always be with you. either mixed with some religious ideas or not. which. it should introduce us to ways of seeing that create opportunities for us to recognise ourselves better. This philosophy follows the Krishnamacharya-Desikachar tradition of adapting yoga to the individual instead of the other way round. But whichever style and teacher we choose. The quality of any class is in the teacher. and our full potential that can be attained through regular systematic practice. We all have different experiences based on our different background and perspectives. it is tradition to offer these true gurus. When you find a suitable teacher. helping each of us to attain what was previously unobtainable. the teaching and the student. wisdom and compassion that we all seek. who genuinely possess and share this love. who have completely transcended material possessions. These people may give incorrect information and possibly cause injury.himalaya-yoga. Be aware of bogus teachers who charge large amounts of money yet do not possess any real knowledge or experience. There is no spiritual difference between yoga classes in a mountain cave or in a five star air-conditioned spa. Spiritual masters are not interested in making lots of money. This is a very special moment in your life. both as practitioners and teachers. unfortunately. When this happens your guru will take you in and love you like his own child. However. is still the most common way yoga is taught 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. This is how it is. Individual Practice There are serious problems when presenting and teaching yoga as a standardised set of exercises and techniques. some kind of donation.way they practise in all parts of their life? Some teachers are wonderful examples of compassion while living the holistic path in all ways.
It also involves developing your intuition and sensitivity to positive and negative experiences to the therapy. should be sensible. 2 or 3 students. For a long time many of us.himalaya-yoga.and practised in the modern world. that ‘healthy glow’. have known that yoga is one of the most powerful self-healing systems in the world. Asana practice. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. this popularity is mostly limited to its ability to make the body flexible. However. well structured and tailored for the individual. To promote health and longevity for the attainment of enlightenment. I believe that yoga classes should be taught as per needs of the individual. the common reasons people give for coming to a yoga class are rarely the deeper underlying reasons.com 155 . Group Practice Since the start of the new millennium yoga classes have boomed in both Eastern and Western countries. the real purpose of practising yoga is being lost and turned upside down by incorrect instruction. and in what format and dosage the herbs are to be taken. Iyengar Yoga with its straps and blocks. colourful and adapted varieties. Choose asanas that are within your capability. In fact. sexy and desirable with a touch of (not too religious. youthful and fresh. General classes should be taught only to give a bird’s eye view of the philosophy and many techniques available in yoga. practise easy asanas for several months according to your individual capacity and progress. Of course our physical health is important so that we can live a normal life. to feel well within themselves. rather than contentment.” In this way your yoga instructor can guide you to create your individual yoga programme. To promote a steady meditation posture that can be maintained for several hours without distraction from pain or discomfort. full of life and spontaneity. yoga instructors and serious practitioners. “The construction of a personal practice by the selection of appropriate yogic techniques. To promote mindfulness of the body in all activities. Thus. All this so they can become truly happy again. to examine what is driving a destructive lifestyle or bad eating habits and the deeper root causes of ill health. making yoga the most popular and accessible fitness/relaxation system in history. slim. 2 hour group yoga class should spend 10 to 20 minutes on each of the Eight Limbs of Yoga. They wanted to do yoga to be connected to the self. The doctor selects the herbal combination that can most benefit the patient by bringing him into balance. please) spirituality. 105’F Bikram Yoga. uniting heart and mind on the journey of self-realisation. Whether you choose the physical purification styles of Ashtanga Yoga. but in yoga the practice of asana is recommended: To promote the cleansing and purifying process that our whole being must undergo on the path to enlightenment. in a private class of small groups. sometimes unknowingly promoting attachment to our bodies and the five senses. Often it will only take a week or two for them to realise that they were not really wanting to do a yoga class to lose weight. Before attempting advanced variations. giving the practitioner an apparent aura of purity and inner peace. equanimity and awakening inner senses. and are not surprised at its sudden popularity. for example. or one of the many meditation techniques on offer today no matter where you look for a daily health programme. for example. This is the essence of yoga. My guru once told me that. yoga will be there in one of its many commercial. can be compared to the herbal medicine all neatly labelled in jars on the shelf of the doctors surgery.
benefits and insights. This requires regular effort in meditation. They had had no training in stillness. The key is to use clear perception to break out of deep-rooted habits in order to attain ‘vidya’ . This is what it feels like to be in balance. If you cannot sleep practise yoga nidra and release your tension and stress. They all looked fit and healthy. harmony and happiness to everyone you come into contact with. They had only studied stretching. They only had outer love.Incorrect Practice Taking time from your busy schedule to check into a yoga or meditation class is the first step. This can be achieved in the stillness of meditation. Although many benefits can be experienced from this physical workout. students should not be given an intellectual experience of yoga. They did not even seem interested in studying their missing education. speech and action. Be mindful throughout your daily activities. They were moving. focusing mainly on dynamic stretching. They told me they only wanted the sweat and burn of sequenced stretching. The Yoga Sutras of Patanjali clearly describe this obstacle as a form of ‘avidya’ . Students should have an embodied cellular awareness of what it feels like to be in a yogic state. unobstructed. the very act of being in this healing environment can lead to many positive experiences. Even if you just want to practise yoga to lose a little weight or quit smoking. Your initial reason for being there is a personal choice. I’d like to share the following story. Not just focusing on the physical. only the physical aspect. Remember that the teachings of yoga are a tried and tested method for human evolution. Group consciousness can be very powerful. compassion or emptiness. There is nothing wrong with the ‘look good. “Is it really yoga?” This kind of miscomprehension is quite common. bringing health and 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. as well as physical health. by observing the Eight Limbs of Yoga and the Five Principals of Swami Vishnu-devananda. However. as long as you remember to incorporate the higher purpose of Hatha Yoga as the prelude to Raja Yoga – the path of meditation. They should go away with a felt awareness of ‘this is what it feels like when I am in equanimity with myself’. as well as re-examining lifestyle and personal philosophy. no inner love. and all had the latest yoga clothing and equipment. when they go back into their everyday life they can recapture it. They had no techniques for attaining liberation and enlightenment. This obstacle of ignorance must be burned up before prana can enter the sushumna nadi. A few years ago I was invited to teach an advanced yoga class at a popular yoga centre. especially in the West. I wondered. scratching. for example. But when it came to relaxation. Practise your mantra or concentrate on your breath in times of hardship and unhappiness. it reduces asana to a ‘stretch and burn’ routine. with detachment and determination is what should be taught in a ‘yoga’ class.incorrect comprehension. This ‘attachment’ being contrary to the philosophy of yoga. (See ‘Obstacles on the Path’). The students displayed a good range of asana control and flexibility. Make higher consciousness choices in all thought. If you are in a negative mood practise meditation and observe your negativity. that ‘work-out buzz’. Making gentle progress through regular systematic practice. spreading peace. They had no patience. In a meditation class. (See ‘Mindful Walking’). which can also promote attachment to the desire of having the perfect body. confusing the gross with the subtle. pranayama and meditation. no acceptance and little concentration. Try to remain calm in times of stress and anger. looking around and checking their appearance. not just a physical burn state. but also the mental and spiritual techniques.himalaya-yoga. where many commercial yoga classes have taken the original teachings of yoga out of context.correct understanding. feel good’ approach. Extending Yoga Beyond the Classroom Straight after participating in a traditional yoga class it is common to experience feelings of tranquility and calm.com 156 . Try to carry this feeling of bliss with you throughout your day and every day. these students could not sit still for one minute. If they have that and know what that feeling is. integrated with your own spiritual insights.
We are free to practise yoga. then you have not only succeeded in yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga. speech. Our mind and emotions will be under control. recovery will be swift. over-flowing with positive thinking and humour.K. Our body will be healthier and when sick. if you study it long enough. Yoga introduces us to ways of seeing that create opportunities for us to recognise ourselves better. then eventually this state of mindfulness and equanimity becomes the normal everyday state of our being. Yoga classes give us the opportunity to learn and practice the way of health. higher consciousness.com 157 . If the techniques of yoga are practised every day. and living a more meaningful and purposeful life. without extreme reactions to life’s ups and downs. Yoga helps each of us to attain what was previously unattainable.” Success in yoga is purifying the mind and body. you will come to understand that change is not a choice. Desikachar writes. wisdom and compassion in every second of every minute of every day. Our spiritual energy will awaken. effort. wisdom and compassion. being mindful of every thought. consciously making positive changes and virtuous choices in thought. that is yoga. Therefore. aspiring to a life of meditation. With patience. “When we gain more understanding of ourselves and reach a point we have personally never been before. It must be earned through diligent self-practice. After several years of diligent practice we may notice a profound sense of calm and inner peace. as we wish. Success depends entirely on our own efforts. and over time you are different. practise yoga every day with positive thinking and persistence under the guidance of a qualified yoga instructor. Yoga is an evolutionary process and like nature. The purpose of yoga is to gain personal experience of all stages of the path to enlightenment. Successful Yoga God does not compel or induce us to practise yoga. livelihood and behaviour. but you have truly succeeded in life. you must experience it for yourself. happiness and love. a wonderful sense of wellbeing. and our whole being will tend towards calm and quiet places and activities. There will be success and joy in life. speech and action and can create love. releasing vast resources of spiritual energy.happiness from within. It cannot be given in a book or lecture. speech and action. You can share these insights in the way you live your life. Although it is far easier to be in harmony when you are sitting quietly alone. it happens. Yoga is a journey of self-realisation and self-discovery that cannot be bought by the hour in a yoga class.V. When you are mindful of all your thoughts. He exerts no effort on our behalf. gentleness and determination yoga can make this change a positive one. in reaching your full potential as a human being. compassion and joy. your meditation will be worthless if you do not put your experiences to practical use in daily activities. and being in the present moment with love. lasting happiness and a more loving relationship with everyone we come into contact with. or not to practise yoga. T.
inviting and begging grace to enter our hearts and our lives. faster and faster. we can begin to perceive the mystical things. purifying the mind and heart. the sacred experiences. so even if you're having a truly rotten day. There is no greater experience than the experience of one's Self. And that vibration is always within you. offers another method. Most of us spend the day in our heads. the kirtan call-and-response chanting genre comes to us from India. the songs can last for 20-30 minutes each with a few moments of silence in between each song so you can soak it all up. Typically. it may be difficult to hold onto those feelings during the chant experience. the kirtan calls upon sacred energies which serve to quiet the mind. and those who learn how to enter into it will feel God‟s grace and presence as the closest of the close. running here and there. The powerful healing and transformational energies of these ancient chants can help to reconnect us to the Ever Present and Eternal Being that lies within us all. One of the oldest sacred music traditions of the world. the underlying art of kirtan chanting is not actually about musical ability or training. you can still feel the shift. Kirtan allows people to sink into themselves. and a sense of connectedness are common experiences. you can feel something. Kirtan gives us a time to come back to our center. and with the simple. because vibrations align themselves to stronger vibrations. melodies. to stillness. With little or no effort we can experience and enjoy the vibrations of peace. And when this happens. and these frequencies change according to what we are doing and thinking. when the song stops. In the silence between the songs. repetitive lyrics.himalaya-yoga. the dearest of the dear – our true beloved. And that's where kirtan. Kirtan helps the mind become quiet. a special power comes from the Indweller in your heart. It is about the heart. that vibration is you. and instruments of kirtan are designed to lead us toward this meditative state. We all resonate at different frequencies. Feelings of inspiration. it goes to a deeper experience of vibration. breathing. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. giving you strength to face the difficulties in the battle of life. So when we are all doing the same thing-chanting. Using ancient Sanskrit mantras.com 158 . It is a most precious thing. And while it is true that we can sing these chants in the solitude of our own home. Although kirtan involves music. remove obstacles. If you were only to sit in the room without participating. there is nothing like the magic of chanting live with musicians and hundreds of participants-from kids to seniors-all adding their energy to the chant. That's the beauty of any chant experience. healing and inspiration that are always within us. And that something is you. It is a powerful mental tonic and the surest way to attain God. regardless of age or cultural background. The purpose of this music is to get us out of our heads and into our hearts. Without the work of mentally quieting the mind. and bring us back to the center of our being. The longer songs allow for deeper experience of the effects. the kirtan is an easy way for people to experience some freedom from the daily chatter of the mind. an ancient participatory music experience. The energy begins to activate the spirit that exists within us all.” Jai Uttal Kirtan is singing the Lord’s name. All the mantras. By repeating simple mantras over and over. It's a chant. Everyone can participate.APPENDIX 11 KIRTAN “Kirtan is like a magnet. that are around us always. In this Bhakti Yoga technique. Meditation doesn't come easy for many people. Kirtan goes beyond the music itself. something to be cherished and practiced with total gratitude. The laws of vibration help us out here. peace. energy. People often say they feel "buzzed" for days following such a chanting experience. kirtan can carry us effortlessly to a place of quiet. and moving to the same rhythms-our vibrations begin to synchronize and the resulting experience is very powerful. and when the mind quiets. thinking about where we have to be and what we have to do next. beautiful things begin to unfold. to relax and ground themselves during the chants.
It asks for divine guidance to help remove the tamasicrajasic ego before commencing yoga practice.com 159 . lecture or personal sadhana to tune the mind to the divine in its different aspects.DHYANA SLOKAS Dhyana Sloka is chanted at the beginning of any class.himalaya-yoga. Narayani namo stu te Om saha naavavatu saha nau bhunaktu Saha viryam karavavahai Tejasvina vadhitamastu Maa vidvishavahai Om shanti shanti shantih 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Gajananam bhuta ganadi sevitam Kapittha jambu phala sara bhakshitam Uma sutam shoka vinasa karanam Namami vighnesvara pada pankajam Shadanam kunkuma rakta varnam Mahamatim divya mayura vahanam Rudrasya sunum surasainya natham Guham sadaham sharanam prapadye Ya kundendu tushara hara dhavala Ya shubhra vastravrta Ya vina vara danda mandita kara Ya shveta padmasana Ya brahmachyuta shankarah prabhrtibhir Devaissada pujita Sa mam patu sarasvati bhagavati Nishesha jadyapaha Om namashivaya gurave Saccidananda murtaye Nishprapanchaya shantaya Shri Shivanandaya te namah Shri Vishnu-devanandaya te namah Om sarva mangala mangalye Shive sarvartha sadhike Sharanye tryambake gauri Narayani namo stu te.
himalaya-yoga.JAYA GANESHA Chanting Jaya Ganesha invokes all the different aspects and functions of God.com 160 . and creates a strong feeling of devotion and a very pure spiritual vibration throughout the day. Jaya Ganesha Jaya Ganesha Jaya Ganesha Pahimaam Sri Ganesha Sri Ganesha Sri Ganesha Rakshamaam (3x) Sharavanabhava Sharavanabhava Sharavanabhava Pahimaam Subrahmanaya Subrahmanaya Subrahmanaya Rakshamaam (3x) Jaya Saraswati Jaya Saraswati Jaya Saraswati Pahimaam Sri Saraswati Sri Saraswati Sri Saraswati Rakshamaam (3x) Jaya Guru Siva Guru Hari Guru Raam Jagad Guru Param Guru Sat Guru Shyaam Om Adi Guru Advaita Guru Ananda Guru Om Chid Guru Chidghana Guru Chinmaya Guru Om Hare Raama Hare Raama Raama Raama Hare Hare Hare Krishna Hare Krishna Krishna Krishna Hare Hare Sat Guru Natha Sri Guru Natha Jaya Guru Natha Sivananda Sivananda Sivananda Sivananda Sat Guru Devo Vishnu-devananda Vishnu-devananda Vishnu-devananda Sri Guru Natha Hare Raama Hare Raama Raama Raama Hare Hare Hare Krishna Hare Krishna Krishna Krishna Hare Hare 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
himalaya-yoga.com 161 .Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya Om Namo Narayanaya Om Namo Narayanaya Om Namo Narayanaya Om Namo Narayanaya Om Namo Bhagavate Vaasudevaya Om Namo Bhagavate Vaasudevaya Om Namo Bhagavate Sivanandaya Om Namo Bhagavate Sat Guru Nathaya Om Namo Bhagavate Vishnu-devanandaya Om Namo Bhagavate Sri Guru Nathaya Sri Raam Jaya Raam Jaya Jaya Raam Om Sri Raam Jaya Raam Jaya Jaya Raam Anjaneya Anjaneya Anjaneya Pahimaam Hanumanta Hanumanta Hanumanta Rakshamaam Dattatreya Dattatreya Dattatreya Pahimaam Dattaguru Dattaguru Dattaguru Rakshamaam Shankaracharya Shankaracharya Shankaracharya Pahimaam Advaita Guru Advaita Guru Advaita Guru Rakshamaam Krishnam Vande Jagad Gurum Sri Krishnam Vande Jagad Gurum Anandoham Anandoham Anandam Brahm Anandam I am Bliss I am Bliss Bliss Absolute Bliss I am Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.
liberation and prosperity. It is the mantra of Lord Shiva that bestows health.himalaya-yoga. long life.MAHA MRTUNJAYA MANTRA This is a life-giving mantra. warding off negative energy and has a curative effect for diseases.com 162 . Om trayambakam yajamahe Sugandhim pushtivardhanam Urvarukamiva bandhanan Mrityor mukshiya mamritat (3x) Om sarvesham svasti bhavatu Sarvesham shantir bhavatu Sarvesham purnam bhavatu Sarvesham mangalam bhavatu Sarve bhavantu sukhinah Sarve santu niramayah Sarve bhadrani pasyantu Ma kaschid-dukha-bhag-bhavet Asato ma sat gamaya Tamaso ma jyotir gamaya Mrityor-ma amritam gamaya Om purnamadah purnamidam Purnat purnamudachyate Purnasya purnamadaya Purnamevavashishyate Om shanti shanti shantih 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It should be chanted three times everyday.
com 163 . Lights are waved and camphor is burned while the mantra is chanted. Jaya Jaya Arati Vighnavinayaka Vighnavinayaka Sri Ganesha Jaya Jaya Arati Subrahmanya Subrahmanya Kartikeya Jaya Jaya Arati Venugopala Venugopala Venulola Papavidura Navanita Chora Jaya Jaya Arati Venkataramana Venkataramana Shankataharana Sita Rama Radheshyama Jaya Jaya Arati Gauri Manohara Gauri Manohara Bhavani Shankara Samba Sadasiva Uma Maheshwara Jaya Jaya Arati Raja Rajeshwari Raja Rajeshwari Tripura Sundari Maha Lakshmi Maha Saraswati Maha Kali Maha Shakti Jaya Jaya Arati Anjaneya Anjaneya Hanumanta 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.ARATI This chant illuminates the intellect and fills the mind with divine light. It is a beautiful prayer for the individual soul to be reunited with the Universal Supreme Consciousness of God.
com 164 .Jaya Jaya Arati Dattatreya Dattatreya Trimurti Avatara Jaya Jaya Arati Adityaya Adityaya Bhaskaraya Jaya Jaya Arati Sanicharaya Sanicharaya Bhaskaraya Jaya Jaya Arati Shankaracharya Shankaracharya Advaita Gurave Jaya Jaya Arati Sadguru Natha Sadguru Natha Sivananda Jaya Jaya Arati Vishnu-devananda Vishnu-devanandaVishnu-devananda Jaya Jaya Arati Agastya Munaye Agastya Munaye Sri Rama Priyane Jaya Jaya Arati Ayyappa Swamiye Ayyappa Swamiye Dharma Shastave Jaya Jaya Arati Jesus Gurave Moses Gurave Buddha Gurave Jaya Jaya Arati Mohammed Gurave Guru Nanak Gurave Samasta Guru Bhyo Namah Jaya Jaya Arati Venugopala 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.
hatred and jealousy. and in what ever form we perceive Him/Her. greed. faith. Grant us an understanding heart. Let us behold Thee in all these names and forms. anger.himalaya-yoga. balanced mind. Grant us inner spiritual strength to resist temptation and control the mind. equal vision. O Adorable Lord of Mercy and Love Salutations and prostrations unto Thee Thou art Omnipresent. Fill our hearts with Divine Virtues. Let us ever remember Thee.com 165 . Let us serve Thee in all these names and forms. Let Thy name be ever on our lips Let us abide in Thee forever and ever. this chant expresses the sentiment that God is One whatever name w call Him/Her by.UNIVERSAL PRAYER Written by Swami Sivananda. OM BOLO SAT GURU SIVANANDA MAHARAJA KI JAYA OM BOLO VISHNU-DEVANANDA MAHARAJA KI JAYA OM BOLO SAT GURU SATYANANDA MAHARAJA KI JAYA OM BOLO SAT GURU SHYAM LAL MAHARAJA KI JAYA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. speading positive energy to all beings throughout the world. It is a prayer that may be recited by followers of any religion. lust. devotion and wisdom. Free us from egoism. Let us ever sing Thy glories. Knowledge and Bliss Absolute Thou art the Indweller of all beings. Omnipotent and Omniscient Thou art Satchidananda Thou art Existence.
com 166 . Its intrinsic beauty is that its knowledge applies to all human beings and does not postulate any sectarian idealogy or secular view. The only way to douse the flame of desire is by simultaneously stilling the mind through self-discipline and engaging oneself in a higher form of activity. serenity of mind. but in the context of the Bhagavad Gita. the goal of life is to free the mind and intellect from their complexities and to focus them on the glory of the Self by dedicating one's actions to the divine. This is because proficiency in the Bhagavad. devotion and 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. skill in action and the ability to stay attuned to the glory of the Self (Atman) and the Supreme Being (Bhagavan). spiritual knowledge the Bhagavad.APPENDIX 12 The Bhagavad. This goal can be achieved through the Yogas of meditation.Gita reveals the eternal principles which are fundamental and essential for spiritual life from all perspectives and allows one to perfectly understand the esoteric truths hidden within all religious scriptures. Mahatma Gandhi and Albert Schweizer as well as Madhvacarya. It is appproachable from the sanctified realms of all religions and is glorified as the epitome of all spiritual teachings.Gita is incomparable. Many great thinkers from our times such as Albert Einstein.Gita is considered by eastern and western scholars alike to be among the greatest spiritual books the world has ever known. The primary purpose of the Bhagavad. the root of all suffering and discord is the agitation of the mind caused by selfish desire. In terms of pure. It speaks of the Yoga of equanimity. However. Sankara and Ramanuja from bygone ages have all contemplated and deliberarted upon its timeless message.Gita is to illuminate for all of humanity the realization of the true nature of divinity. In a very clear and wonderful way the Supreme Lord Krishna describes the science of self-realization and the exact process by which a human being can establish their eternal relationship with God. The term Yoga covers a wide range of meanings. a detached outlook. describes a unified outlook. abstinence from action is regarded as being just as detrimental as extreme indulgence. According to the Bhagavad Gita.himalaya-yoga. for the highest spiritual conception and the greatest material perfection is to attain love of God! The Gita addresses the discord between the senses and the intuition of cosmic order. According to Krishna. action.
without attachment do thou always perform action which should be done. “Therefore.com 167 . It urges repeatedly that an individual should live in the world like water on a lotus leaf. Think of the Self constantly. Failures are not stumbling-blocks but steppingstones to success. The practice of detachment is a rigorous discipline. Try to dwell always in your own Self. Attachment to the Lord is a potent antidote to annihilate all worldly attachments. their fundamental goal is the same . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. There are three stages to self-realization enunciated from the Bhagavad Gita: Brahman . Then all attachments will die automatically. selfishness and passion and brings with it death. the latter a divine one.Self Transcending Knowledge Raja Yoga . is not tainted by sin as a lotus leaf by water”—V. Krishna describes the best Yogi as one who constantly meditates upon him . that the body is temporal.Devotion Karma Yoga . Abide in your centre. offering them to Brahman and abandoning attachment. but you will have to rise up again with a cheerful heart.himalaya-yoga. Essence of the Gita The Gita again and again emphasises that one should cultivate an attitude of non-attachment or detachment.19.God as a personality. detachment is wisdom and brings with it freedom. You may stumble like a baby who is just learning to walk. or the supreme Brahman . In the eighteen chapters:Krishna summarizes the four paths of Yoga as: Bhakti Yoga .which is understood to mean thinking of either Krishna personally.The impersonal universal energy Paramatma . In the sixth chapter. The former is a demoniacal attribute. for his love is pure and divine. with a transcendental form. for. and that the Supreme Soul (Paramatman) is infinite. Bhagavan . Detachment is born of Sattwa.10.The Supreme Soul sitting in the heart of every living entity.knowledge.with different schools of Hindu thought giving varying points of view. Yoga's aim (moksha) is to escape from the cycle of reincarnation through realization of the ultimate reality. Attachment is born of ignorance.Selfless Action Jnana Yoga . “He who does actions. It is the offspring of the quality of Rajas. by performing action without attachment man reaches the Supreme”—III.to realize Brahman (the Divine Essence) as being the ultimate truth upon which our material universe rests. He who has no attachments can really love others. Attachment is due to infatuation.Scientific Mind Control (Meditation) While each path differs.
Sarva Dharnum Parityajya Mamekam Saranam Vraja Aham Twa Sarvepapyebhyo Moksha Ishyami Ma Shuchah Abandoning all duties take refuge in Me alone. Krishna defines the terms brahman. 8. its roots in the heavens and its foliage on earth. after which one can go beyond to his supreme abode. Arjuna is instructed that only the body may be killed. 12. is the appropriate course of action. 9. Krishna tells of three divisions of faith and the thoughts. 15. Krishna asks Arjuna to abandon all forms of dharma and simply surrender unto him. He describes this as the ultimate perfection of life.com 168 . In conclusion. quoting great sages who have also done so. 11. Krishna describes the process of devotional service (Bhakti Yoga). as he was worried if it would become a sin to kill people (including his gurus and relatives). Krishna describes a symbolic tree (representing material existence). Krishna teaches the path of knowledge (Jnana Yoga). karma. After asking Krishna for help. Krishna explains the three modes (gunas) of material nature. Arjuna asks Krishna if it is better to forgo action or to act ("renunciation or discipline of action"). while the eternal self is immortal. 17. deeds and even eating habits corresponding to the three gunas. a theophany of a being facing every way and emitting the radiance of a thousand suns. Arjuna asks why he should engage in fighting if knowledge is more important than action. "all beings are in me" as a way of remembering him in all circumstances. always teaching Yoga for the protection of the pious and the destruction of the impious and stresses the importance of accepting a guru. 2. 13. the enjoyer (purusha) and consciousness. When Arjuna sees his relatives on the opposing army side of the Kurus. but that acting in Karma Yoga is superior. but without attachment to results. Krishna explains that this tree should be felled with the "axe of detachment". discern between right and wrong action by discernment through Buddhi and evidence from scripture and thus act correctly. he loses morale and decides not to fight.himalaya-yoga. 16. 7. as a warrior. 18. Krishna explains panentheism. Arjuna requests Krishna to move his chariot between the two armies. containing all other beings and material in existence. 10. 5.Eighteen Chapters of the Gita: 1. atman. He counsels that to attain the supreme destination one must give up lust. I will liberate thee from all sins. BHAGAVAD GITA XVIII 66 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. 6. Krishna describes how he is the ultimate source of all material and spiritual worlds. Krishna describes nature (prakrti). Krishna answers that both ways may be beneficent. Krishna displays his "universal form" (Viśvarūpa). Krishna appeals to Arjuna that. Krishna tells of the human traits of the divine and the demonic natures. adhibhuta and adhidaiva and explains how one can remember him at the time of death and attain his supreme abode. grieve not. Krishna stresses to Arjuna that performing his duties for the greater good. anger and greed. Arjuna accepts Krishna as the Supreme Being. Krishna describes the correct posture for meditation and the process of how to achieve Samādhi. 14. 4. 3. adhyatma. On Arjuna's request. Krishna reveals that he has lived through many births. he has a duty to uphold the path of dharma through warfare.
This allows you to create love. a powerful healing system for 21st century mankind was formed. Tibetan Yoga and Kundalini Tantra. morality. the internal organs. They advocated everyone to emphasise the practice of certain yogas over others. you not only succeed in yoga. the spine. loving-kindness. By combing traditional yoga techniques with a transforming spiritual philosophy from the heart. By exercising every part of the body. of every day. The time has come for these ancient secrets to re-emerge in their true form. wisdom and compassion in every second. of every minute. meditation and loving-kindness.life force energy. the entire skeletal system. It is a gentle blend of Sivananda Yoga. Nepal.hiMALAYA YOGA Transform your life with yoga. I was taught to focus on health. This results in a comprehensive guide to the classical yoga and meditation techniques and philosophies from the Himalayas. Dave West Development of Himalaya Yoga After travelling extensively in the Himalayan Mountains I discovered many ancient secrets and wisdom hidden in remote valleys and villages. The yoga masters of the Himalayas taught me that to live harmoniously the mind. Tibet and China. Himalaya Yoga is inspired by the great yogi masters of India. depending on individual requirements. I used this knowledge to develop what I call Himalaya Yoga. in reaching your full potential as a human being. all systems are restored to radiant health. They are long-term techniques. speech and action. Powerful breathing techniques recharge the whole system with prana . your potential and limitation. food and sleep. This assists you in developing a personal practice and holistic lifestyle. Himalaya Yoga covers a range of Himalayan techniques and philosophies including the 10 Meditations for Inner Peace and Happiness. but you have truly succeeded in life. by combining Hatha Yoga with other forms of yoga. body and spirit and illuminates the path of self-discovery and enlightenment. The essence of these teachings and techniques is compiled into this book. toning the muscles and joints. providing a strong foundation for advanced practice. Himalaya Yoga allows you to learn about your own body and mind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. I was warned about ego and attachment to the body. They recognised that every human being evolves in a different way according to temperament and capacity. This all helps to make the purification process deep-rooted and ensure success. compassion. glands and nerves.himalaya-yoga. happiness and inner peace to your mind. It is an effective collection of the ancient principles and techniques that our ancestors have passed down through the ages.com 169 . sex. Relaxation and meditation techniques bring inner peace to the mind allowing you to explore higher realms of consciousness. Bihar School of Yoga. wisdom and meditation. The regular practise of Himalaya Yoga brings health. body and spirit must develop in a balanced way. In this way. It teaches to be mindful of all your thoughts. money.
or in the early evening during the hour surrounding sunset and before eating the evening meal. For comfort practice should take place in loose. please consult your health adviser before commencing this program. resistance to disease.himalaya-yoga. body and spirit will be lifted as you make your journey towards self discovery and enlightenment. Primary influences of Himalaya Yoga Tibetan Yoga Teachings of Buddha Shakyamuni and Padmasambhava Dhammapada Kadam Lamrim Lojong Tsig Gyema Five Tibetan Rites Raja Yoga Teachings of Maharishi Patanjali and Sri Krishnamacharya Eight Limbs of Yoga Siva Samhita Hatha Yoga Sadhana Bihar School of Yoga Teachings of Swami Sivananda and Swami Satyananda Saraswati Kriya Yoga Karma Yoga Sangha Holistic lifestyle 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. or medical conditions present. Your mind.Regular practice of these techniques will revitalise the body and mind by removing energy blockages and improving circulation. For the deep purification benefits of yoga to become truly effective it is recommended that all students engage in a holistic and moral lifestyle. speech and action. comfortable clothing. wisdom and compassion inspiring self-discipline and spiritual living. and in a clean and quiet environment. This includes becoming mindful of all thought. For maximum effectiveness practice is best made early in the morning. happiness and inner peace.com 170 . Himalaya Yoga is undiluted by the demands of commercialism and egoism. each day around sunrise. alcohol and tobacco. Himalaya Yoga can bring you health. and reducing the consumption of animal products. weight loss. If there are health issues. They develop love. They release tension and stress. promoting strength and vitality. one hour before breakfast.
spiritual and moral discipline Karma Yoga: Selfless service Asana: Specific body positions to open energy channels and psychic centres Pranayama: Advanced control and regulation of the life-force energy Meditation: 20 Kriya meditations. Kirtan.himalaya-yoga. 21 Tibetan meditations LEVEL 3 .ADVANCED .com 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. mental. LEVEL 1 . withdrawal from the senses Pranayama: Basic control and regulation of the life-force energy Meditation: Mantra. 10 Meditations for Inner Peace and Happiness. LEVEL 2 .com 171 .Vitality and Awareness Philosophy: Introduction to Yoga. Developing patience. or to book retreats and workshops in your area please contact our website: www. Eight Limbs of Yoga. Hatha Yoga Pradipika Holistic lifestyle: Simple living high thinking. Five Principles of Yoga. 10 Meditations for Inner Peace and Happiness .BEGINNERS . and for the spiritual evolution of mankind. Bhagavad Gita.INTERMEDIATE .Being in Harmony Philosophy: Yoga Sutras of Patanjali. for your health and happiness.Path to Enlightenment Philosophy: 20 important Spiritual Instructions. Surya Namaskar Yoga Nidra: Physical.Himalaya Yoga Course Overview Himalaya Yoga provides authentic Himalayan wisdom and yoga training. Kundalini Tantra Holistic lifestyle: Physical. Kirtan.himalaya-yoga. mental and emotional relaxation Pranayama: Correct breathing and equanimity Meditation: Developing stillness and awareness. kirtan For more information about Himalaya Yoga. Holistic lifestyle: Lifestyle re-evaluation. persistence and gentleness Pawanmuktasana: Removing simple energy blockages in the mind and body Asana: Basic mobility and flexibility. Developing concentration and compassion Shatkarmas: Six internal cleansings Asana: Steadiness of the mind and body Yoga Nidra: Deep relaxation. Chakra awareness.
poetry Bhakti Yoga: path to attain divine union through love and devotion to God bhrumadhya: eyebrow centre.com 172 . ignorance. beauty. Tantra and Hatha Yoga that utilise urine to regenerate the body anahata chakra: unstruck. tristhana. technique to attain mindfulness in all thought. developed in North America emphasising purification through physical and mental discipline in a 40% humidity. drop. song. celibacy brahmin: one who is motivated by knowledge. wealth. Hindu god who presides over the mode of creation and passion. 105’F heated room bindu: point. darkness. technique to remove blockages Bhagavan: God. herbal science combined with yogic practices bandha: lock. awareness of eternality realised through Jnana Yoga brahmacharya: one who has attained control of the senses. intersection of nadis chankramanam: roaming without effort or distraction. vortex. (shivambhu kalpa vidhi): water of life. one who has removed the veil of illusion and knows truth buddha-nature: our true original nature. that which is in us that gives us the ability to attain enlightenment Buddhism: religious tradition originating form India which emphasises that man’s emancipation from suffering is his own responsibility and can be achieved through morality. spiritual teacher avidya: incorrect knowledge. cause of sorrow atman: soul. urine therapy. understanding of God as an all pervading force. transcendental bliss. enlightened being.GLOSSARY acharya: great teacher. knowledge. self avatar: one who descends from his abode. energy centre located at the top of the spine in the mid-brain amrit. mindful walking. master. asana and the six poisons attachment: absence of freedom. technique to attain steadiness and purification of the body in preparation for meditation ashram: spiritual learning centre for the study of yoga and Vedanta ashtanga: eight limbs Ashtanga Yoga: path to attain divine union based on the teachings Sri Patthabi Jois. fear of change. consideration. saintly person or deity bodhisattva: enlightened person who delays his own death in order to save all sentient beings Brahma: first created being. renunciation bhakti: devotion. source of amrit located at the top back portion of the head blessing: transformation of mind to a positive state through inspiration from holy beings such as spiritual guide. disharmonious. no-self antara: within. intimacy with God. fully enlightened being. cause of desire and grasping awareness: witnessing. techniques used in Ayurveda. fame. one who possesses the six primary opulences: strength. internal arohan: psychic passage ascending the front of the body that passes through the kshetrums from mooladhara to bindu asana: posture. energy centre located in the spine near the heart ananda: state of transcendental bliss attained through yoga anatman: no-soul.himalaya-yoga. energy centre. speech and actions 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. path of disharmony ahimsa: non-injury. water of Shiva. (soma): nectar of immortality that flows drop by drop from bindu amaroli. variation of Raja Yoga developed in southern India emphasising purification through vinyasa. meditation on the space between the eyebrows that activates the mahanadi and leads to the awakening of the ajna chakra Bihar School of Yoga: yogic research institute in northern India emerging from Sivananda Yoga. moderation and meditation chakra: wheel. non-judgemental observation. priest. acknowledging awarohan: psychic passage descending the back of the body that passes through the kshetrums from bindu to mooladhara Ayurveda: natural healing system originating from India. love. highest caste of Hinduism buddha: awakened one. eternality. love ajna chakra: command. based on the teachings of Sri Swami Satyananda Saraswati emphasising Kriya Yoga and ashram life in the traditional gurukul system Bikram Yoga: variation of Raja Yoga based on the teachings of Choudary Bikram. spiritual guide adharma: untruth. the Creator brahman: being.
devotional songs. repetition of mantra jivataman: individual consciousness jnana. vipassana Iyengar Yoga: path to attain divine union based on the teachings of B. and Siva Samita. force generated in the present moment by thought. meditation on the space in front of the closed eyes Chi Kung (Qi Gong): energy exercise. ceremonial rites divine: highest. Gheranda Samita. mind expansion and spiritual cultivation compassionate meditation: technique that generates love outside of oneself by cherishing others more than oneself. union with the divine. integration of several branches of yoga and emphasising traditional philosophy of India. innate awareness of being darshana: epiphany. thus causing a specific state of mind to arise. dosha responsible for the force that provides structure consisting of water and earth used as diagnostic in Ayurveda karma: action. regarded as the foundation for success in Raja Yoga Hatha Yoga Pradipika: classic text of Hatha Yoga by swami Swatmarama describing the path to attain divine union through purification of the mind and body by balancing solar and lunar energies Himalaya Yoga: natural healing system based on wisdom from the Himalayas. i.chidakasha dharana: space of consciousness. (gyana): inquiry. process of consciousness ceasing to regard even itself as an object of consciousness insight: experience.S. vision of the divine. natural healing system originating from China in 3000 B. experience beyond words fasting: techniques for purifying the body and mind through abstinence. introspection dhyanam: incantation. technique to stabilize the mind during asana ego: self. mental purification dhyana: meditation. contemplation. seeing the truth. detachment from mind.himalaya-yoga. process of attaining divine knowledge. loving-kindness and moraity Hinduism: religious tradition originating in India that regards the Vedas as the authoritative and supreme knowledge of God hridayakasha dharana: space of heart. speech and action that affect one’s quality of life in the future Karma Yoga: path to attain divine union through selfless action and duty 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. ultimate state of yoga kapha: that which flourishes. variation of Raja Yoga developed in southern India emphasising the Eight Limbs of Yoga and alignment of the physical body using blocks and straps japa: rotate. Nepal and Tibet. self-cherishing. no self to whom all experience is happening and that we are simply a changing process enlightenment: permanent mindfulness. Iyengar. cultivating a compassionate spirit all around. meditation. jnana concentration: undivided attention. blockage guna: quality of the mind. reduction of digestive activity Five Tibetan Rites: sequence of dynamic stretching originating from Tibet. combination of elements within the body used as diagnostic in Ayurveda drishti: concentrated gaze.moon (ida nadi) Hatha Yoga: path to attain divine union by balancing the flow of prana in pingala and ida. spontaneous absence of ignorance impermanence: basic truth that all conditioned phenomena that arise must pass integration: absorption. Vedic science of astronomy and astrology kaivalya: freedom. knowledge Jnana Yoga: path to attain divine union through enquiry and self-analysis. quality of the universe guru: form darkness to light. celestial. self-importance.K. based on the Hatha Yoga Pradipika.e. component of Traditional Chinese Medicine used to balance internal energy.C. tha . duty. guiding light. becoming deeply acquainted with it. central teaching of Raja Yoga emptiness of self: basic understanding that there is no one.com 173 . spiritual teacher hatha: ha . metta contemplation meditation: technique that explores the meaning of a spiritual instruction.sun (pingala nadi). Buddhist path of truth and ethical value dharma wheel: Buddhist symbol for the cycle of death and rebirth containing eight spokes representing the Eightfold Path dharana: concentration. one’s perception of God dosha: psycho-physiological energy. realisation of Brahman Joytish: light. five techniques to attain physical endurance and wellbeing granthi: knot. biological humor. vitality. process of holding the mind on an object for a defined length of time consciousness: the knowing faculty of the mind.. mantra or affirmation. blessing received from a great saintly person dharma: protection. initiation. illusion of separateness Eightfold Path: Buddhist path to purification and liberation Eight Limbs of Yoga: path to attain divine union as stated in the Yoga Sutras of Patanjali. meditation on the space in the centre of the chest ida nadi: lunar energy channel in the spine that terminates at the left nostril illumination: brightness of divine knowledge. chants and mantras used in Bhakti Yoga to induce a state of meditation and ecstacy diksha: transfer of spiritual knowledge.
absorption. open-minded. : sacred sound. component of vipassana meditation mind: mental phenomena. loving-kindness. aversion or delusion mooladhara chakra. guna that has the quality of passion. basis for meditation puraka: inhalation of breath rajas: activity. process of change Raja Yoga: path to attain divine union through meditation as described in the Yoga Sutras of Patanjali. Raja Yoga pingala nadi: solar energy channel in the spine that terminates at the right nostril pitta: that which digests. (detachment): unaffected by the woes of the world or life. sacred space of reality. ability to cherish others more than oneself. a string of 108 beads representing the 108 Upanishads (sacred literature of India) used to count repetitions of a mantra mandala: circle. ability to observe oneself as a witness. compassion. freedom from sorrow by elimination of desire. psychic gesture.com 174 . level of existence. root. identification paramatman: supreme universal consciousness. freedom from sorrow. movement and meditation kshetrum: trigger-point in the psychic passages used to locate the chakras kumbhaka: retention of breath kundalini: obstacle at the base of the spine symbolised by a sleeping snake coiled 3½ times around a shiva lingum Kundalini Yoga: path to attain divine union by removing the obstacle at the base of the spine. continuous momentary concentration. energy centre located in the spine near the naval mantra: sacred sound that liberates and protects. stillness. originating from India with the teachings of Sri Yajnavalkya loka: plane of existence. integration and meditation kriya: action. movement. technique to control and regulate the vital life-force energy pratyahara: control of the senses. technique to withdraw the mind from external influences present moment: now. ability to attract exactly what one wants. attainment of the essence of spiritual knowledge paranirvana: attainment of nirvana plus total extinction of the physical self Patanjali Yoga: path to attain divine union through Eight Limbs of Yoga as described in the Yoga Sutras of Patanjali. material existence. (nibbana): liberation. optimism. (Durga). basis for a harmonious world mahanadi: great energy channel located between the bhrumadhya and the ajna chakra mala: garland. Patanjali Yoga. incantation Mantra Yoga: path to attain divine union through meditation and mantra Maya. basis for a harmonious world mudra: symbol. nidra: dreamless sleep nirvana. technique to purify the mind through conceptual thought.himalaya-yoga. technique to detach oneself from mind. Eight Limbs of Yoga 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. niyama: cultivation. energy centre located at the base of the spine morality: ethical conduct. guidelines to attain spiritual discipline through self-purification non-attachment. awareness where past and future are absent. meditation Kriya Yoga: path to attain divine union through action. (Kali): that which is not enduring. unrestricted Om. spiritual counter-part of Yogamaya meditation: awareness. experience unaffected by the senses mental discipline: meditation on right effort. without fear of change. world. level of awareness lotus: symbol of one’s journey towards enlightenment love: kindness.kechari mudra: one who moves the sky. dimension. sacred symbol. traditional greeting in India and Nepal. gesture of offering one’s help and service. hope prana: vital life-force energy that pervades the whole universe prana mudra: gesture of prana. technique to preserve the vitality of the body and promote inner healing knowledge: absence of ignorance. man’s greatest resource mindfulness: that quality of the mind that notices what is happening in the present moment with no clinging. Hindu goddess (Mayadevi) who creates the veil of illusion that blinds one from the source of all existence. tongue lock. visual diagram used in meditation to unlock esoteric mysteries manipura chakra: city of jewels. confidence. primordial vibration. AUM. mindfulness and concentration metta: loving-kindness. subtle manipulation of prana nadi: subtle energy channel in the body along which prana flows nadi shodhana pranayama: breathing technique to attain purification of the energy channels namaste: salutations. compassion. technique to distribute prana throughout the mind and body pranayama: correct breathing. used to focus the mind and invoke a deity. representation of God one-pointedness: immovable concentration. dosha responsible for metabolic and chemical transformation consisting of fire and water used as diagnostic in Ayurveda positive thinking: absence of doubt. rosary beads. source of thought process. conjunction of concentration. I recognise the God in you.
suffering and death that result from karma sangha: pure contact with enlightened beings. body and nervous system through conjunction of asana. path of virtue. study of the Vedas Vedas: ancient Hindu literature. sacred knowledge of India. inner guru. spiritual community Sanskrit: language of ancient India for divine communication. Hindu god who presides over the mode of destruction. the observer Shakti: primordial creative energy. meditation and karma transcendental: divine experience. Mahadevi shanti: peace. sangha. three main combinations of elements within the body used as diagniostics in Ayurveda tristhana: technique to purify the mind. awakening. meditative dance of energy based on the study of animal movements. extraordinary power attained in yoga Shiva: pure consciousness. the Destroyer. perfect language satori: understanding.relaxation: process of letting go. gentle variation of Hatha Yoga developed in northern India emphasising the five principles of yoga. the art of living in peace and harmony with nature according to the principles in the I Ching (unknown origin) and the Tao Te Ching by Lao Tzu emphasising compassion. illumination trataka: steady gazing. mantra. pranayama and drishti truth: that which is. third eye (ajna chakra) soul: Self. vitality. mind expansion and spiritual cultivation tamas: darkness . origin of yoga Tantra Yoga: path to attain divine union of Shakti and Shiva. freedom from bondage. transcendence ujjayi pranayama: victorious. cleansing sixth sense: intuition. one who has mastered the senses.C. natural healing system originating from China in the 15 century. avatar. infinite and eternal unity of consciousness super-consciousness: awareness of truth. temporary moment of discovery. and Yin and Yang. ritual. philosophy originating from China in 3000B. dynamic sequence of 12 asanas combining breathing. technique to attain physical health traditionally performed at sunrise and sunset. avatar. moderation and humility Tibetan Yoga: path to attain divine union through Tibetan Buddhism and Tantra Yoga. prince of yogis Sivananda Yoga: path to attain divine union based on the teachings of Sri Swami Sivananda. student of yoga sadhana: spiritual discipline. force behind everything. clear glimpse of the true nature of existence sattva: untainted. absorption. tranquility shatkarma: six internal cleansing techniques of Hatha Yoga designed to purify the mind and body in preparation for Raja Yoga siddhi: perfection. self-cherishing Self: soul. to extend the frontiers of apprehension beyond the material world and attain spiritual knowledge and liberation from the cycle of death and rebirth. revered yogi surya namaskar: salute to the sun.com 175 . ultimate realisation of the nature of existence. gift. psychic breath. purification and psychic relaxation vata: that which moves things. dosha responsible for intelligence that channels perception consisting of space and air used as diagnostic in Ayurveda Vedanta: Vedic literature. including yoga. Hindu goddess who presides over the mode of divine energy. breathing technique to attain a state of meditation. guna that has the quality of inertia tantra: to expand one’s experience and awareness of existence. divine feminine. martial arts and the principles of chi..himalaya-yoga. energy centre located in the spine near the sex organs swami: master. high level of knowledge vinyasa: technique for internal cleansing by synchronising breathing and movement 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. removal of deep-rooted psychophysiological disorders rechaka: exhalation of breath sadhaka: one who practises. enlightenment swadishthana chakra: one’s own abode. incantation. technique to release tension and stress. practice sahasrara: one thousand. technique to attain a state of meditation through intense gazing on an object tridosha: three doshas. karma and bhakti shodhana: purification. abode of highest consciousness located at the top of the head samadhi: identification. basis of yoga vidya: clear understanding. mantra and awareness sushumna nadi: the most important energy channel in the body running through the centre of the spine th Tai Chi: grand ultimate. originating from Tibet emphasising ritual. sadhana. guna that has the purest quality self: ego. mandala and yantra Tao: the natural way. goddess worship. divine masculine. meditation technique that utilises one-pointed concentration to penetrate the true nature of existence samsara: infinite repetitions of birth. accumulation of practices and ideas originating from the Tantras. component of Traditional Chinese Medicine used to balance internal energy.
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tbsn.com www.ayurbalance. Paramahansa. The Holy Science.sanctuaryresorts.org www.sivananda.buddha101.com www.org www.krishna.veda-balance.godshaer.himalaya-yoga. Zangpo. Los Angeles.yogavision. 1990.shantigh.thesecret. USA: SelfRealization Fellowship Publishers Yogananda.net www.himalaya-yoga.dharmaweb. God Talks With Arjuna: The Bhagavad Gita. USA: Self-Realization Fellowship Publishers.com www.org www. This book contains many references and excerpts from the following websites: www.thebodytalkcenter.asianart.kym.medical-clinic.com www. Swami Sri.com www.internaturalhealth.org www.com 178 .com www.org www.dkinstitute.com www. Ngawang. (8 edition).maharishi. 1946. Guru Rinpoche: His Life and Times.com www.com www.org www.com www.ayri. Paramahansa.shambhala.com www.kadampa. 2002.karmakerala.com www.sleepfoundation. Autobiography of a Yogi.gita-society.com www.himalaya-yoga.com www.com www.iyengaryoga.org www.com www. 2nd edition).org www. Snow Lion Publns.chakrayoga. Los Angeles.com www.com www.osho.ashtanga.com www.kundaliniyoga.co. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.org www.com www.balimeditation.completebody.com www.com www.jelila.yogananda-srf. 1996.org www.com www.org www.yogakshetram.tharpa. It is meant to provide guidance and counsel for those who wish to practise.org www.com www.com www.quantumtouch.org www.com www.balispirit.com www.sacredcenters.com www.com www.innertraditions.com www.com www.mahatma.dalailama.raganiworld.time.taichibali.Yogananda.whatthebleep. USA: Self-Realization Fellowship Publishers.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.uk www.zaadz. th Yukteswar. (translation.com www.org www.org www.dhamma.physiotherapyexercises.yogascope.com www.com www.
colleagues and students who kindly donated their time and effort.himalaya-yoga. and always. To Lord Buddha for sharing his valuable experiences and teachings. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. To Kayti Denham for editing assistance. It is meant to provide guidance and counsel for those who wish to practise. www. eternal love. To Ari for referencing assistance. support and understnding. and all his wisdom and encouragement. work and think.Acknowledgements To Lord Ganesh for teaching me how to clear the way in all I do. To the people and island of Bali. To all my friends. ever. whose love and devotion inspired me to practise yoga all those years ago. Grateful acknowledgement to authors and publishers of all the books and websites that were referenced to help expand the wisdom I received in the Himalayas.himalaya-yoga. To Lord Krsna for His Celestial Songs. where this book was completed. To Yudhar at Jasmine Printing. To Merta Ada for offering regular retreats for practice. To Lord Shiva for sharing the first teachings of yoga. Thank you all for creating this book. To my darling wife Eka for her sense of humour. And to my parents for their loving guidance throughout my life. To Martin Moore for his preface. To all my teachers past and present. photos of meditation. To my first guru in India. protection and guidance. for its spiritual and relaxing vibrations that allowed me the time and space to practise.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Swami Shyam Yogi.com 179 .
increase your energy.com Millions of people in China have been healed and gained longer lives through the therapeutic power of Tai Chi. It is meant to provide guidance and counsel for those who wish to practise. and surfs in Bali. Problems dissolve as deeper wisdom emerges…” “Sit quietly for just a few minutes each day and diligently apply these principles and techniques. and teaches how to develop inner strength and unity. DAVE WEST began his spiritual journey in India. teaches. would produce a significant global reduction in violence. This book awakens the mind to the potentials that are present in each and every one of us. He has taught Tai Chi. Tao Meditation and Relaxation * Free download available at www. Dave lives.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. TAI CHI DANCE OF THE PEACEFUL WARRIOR is a foundation in personal development based on the ancient secrets of Tai Chi. USA and Canada.com 180 This book is created with love and distributed free. After 2000 he began studying Tai Chi and Chi Kung with several masters from China. disease and deterioration of the natural environment…” 10 Meditations for Inner Peace and Happiness Dave West Other Books and DVDs by Dave West TAI CHI DANCE OF THE PEACEFUL WARRIOR Ancient Secrets to Health. cultivate moral character. www. and live in health and harmony with the natural world. Chi Kung and Traditional Chinese Medicine. After only one month you will be astonished at the results!” “It is without any doubt in my heart and mind that the regular and diligent practice of these meditations. Tao philosophy and TCM into simple and effective exercises for living in health and harmony with the natural world.himalaya-yoga.taichibali.“Take time from the hectic pace of modern living to experience the stillness and silence of meditation and yoga. practising Yoga and Buddhism with Himalayan Yoga masters. Nepal and Tibet in the early 1990’s. This special guide includes effective daily fitness plans for all ages to improve your health. ideal for keeping fit and as a martial art. poverty. When we open our mind to meditation. crime. by everyone on the planet. change becomes possible. and speed up recovery from illness.himalaya-yoga. hotels and health centres around the world. His latest book combines the art of Tai Chi. Yoga and Physical Education at international schools. This ancient Chinese healing system is the perfect antidote to today’s high pressure lifestyles. Let the light of love shine clear in your heart. . Thailand.