Art of Meditation: Brain Development & Enlightenment Series

Part 1 of 3:
Awaken the Senses

The whole approach of self-improvement is void. The mind of man is caught in the
endless cycle of desires and it can’t get out through any act of will. What does
change in man has little to do with the psychological self; it has to do with the
physical organism and the impersonal intelligence and awareness that lies within it
as potential.

The human body is a miracle. It has been worked on by nature for millions of years
and is perhaps her finest product. This product though complete, is held back from
functioning at its highest potential by the incessant pursuit of self-security and
personal fulfillment that plagues humanity. This continuous self-centered struggle
limits and prevents the body’s various systems from reaching and working at their
natural, peak capacity by creating energy loss via friction. This friction is the fight
between “what is” and “what should be”. This friction is the basis of desire. So what
can be done to return the organism to its natural state? The key is to bring about
cellular changes to the master organ of the organism, the brain, so that it can start
to function at its full potential, at its very, very best. So let’s go into what is needed
to make this happen.

There are three requirements and they are the following: Awaken the sensory
systems, vitalize energy, and sharpen awareness and intelligence to promote
insight. This combination brings the physical changes to the glands and cells of the
various physiological systems promoting their return to their natural state, as well
as completing the brain and making it excellent. In part I of this series we will deal
with the first of these requirements, awakening the sensory systems. There are
many techniques to refine the sensory systems. Here we will cover two of the most
important senses with regard to meditation and the effort to complete the
organism, hearing and seeing. Below we will illustrate some techniques that are
very effective in improving them.
In ancient Sanskrit texts it is mentioned that for enlightenment, all that is required
is learning to be a good listener. That’s it. Nothing more is needed whatsoever, if
you are a good listener. Just hear the Truth. Many enlightened masters’ throughout
history have understood the significance of this statement and have emphasized
the value of listening in their teachings. The following meditation technique is
designed precisely for the development of this sense and this attitude.

Sit or lie in whichever posture you find comfortable.  Close your eyes and be
absolutely still.  Slowly expand your awareness to the most distant sounds you can
hear and start to pay close attention to them. Just listen to the actual sounds that
are taking place without getting thinking involved as best you can. If you find
yourself lost in thoughts, gently return your attention to the sounds you were
attending to. Spend some time, up to five minutes or so listening to the far away
sounds and then slowly bring you attention to sounds closer and closer to you.
Continue this till you are listening to the sound of your breath or other sound in
very close proximity to you. That’s all there are to this simple, yet very effective
meditation. This meditation not only sharpens your hearing it also helps calm the
mind down and build concentration. A recommended time for this practice is about
20 minutes. If you listen very, very closely you may notice that all sounds are
taking place inside you.

A second technique you can employ is the application of attention to the region of
the ears. Once you get to where you start to feel a residual sensation in one or both
ears from doing the earlier meditation you can try this technique. Bring your
attention to the sensation that you feel in and around your ears. You will notice that
you are able to modulate this sensation simply by bringing your close attention to
it. This technique will further refine your hearing. The science behind this technique
is the well-acknowledged yoga healing method of directing attention to various
areas of the body.  The method has its roots in Kundalini yoga.  Which states that
attention and Kundalini energy flow together.  So where attention is, is where
Kundalini is flowing (and thus healing, balancing and rejuvenating) and where
Kundalini is flowing is where your attention is drawn. A good time to practice this
technique is while you are driving, of course as long as it doesn’t interfere with it.
There is no time limit for this and as just indicated it can be done anytime you have
enough attention to spare. If you don’t have any physical sensation in and around
the ears from practicing the first technique you can also use this technique to evoke
one.

A few general recommendations with regard to work done on your auditory

systems. Once you start to refine it please be careful about going to very loud
places. This is the one significant drawback to highly sensitized hearing. Many
activities you will attend will expose you to sound that will be dangerous to your
hearing. Specially be careful when visiting clubs, parties (such as weddings, etc),
movies, concerts, stadiums, and any other very loud places. I strongly recommend
keeping a pair of foam earplugs with you. These work very well and reduce sound
by almost 30 decibels. A good indication that the place was too loud for you is if
you notice you have any sustained ringing in your ears. To determine if it’s too loud
for you at the time you are there you can do a voice self-check. If you can’t hear
yourself talk at normal volume it’s probably too loud.

The second most important sense with regard to meditation and cellular change is
seeing. Learning to really look. The attitude of seeing the false in the false so the
Truth can be. To develop your visual systems do the following meditation. In the
environment we are always looking at things, objects, but the real secrets, the
hidden treasures do not lie in the objects, it lies in the spaces between them. The
following meditation is about looking at that space. This meditation is best done
outside. Set your gaze steady and unmoving at nothing special and then let your
awareness envelop the entire visual field. Let your attention be drawn to the space
between all the objects and relax and enjoy the view. Attending to the space that
gives depth is particularly helpful. If you are doing it correctly the three
dimensionality of vision will be magnified and be very vivid. So in summary you are
looking at everything in your view, with a fixed gaze and a focus on all the gaps
between objects. This meditation works well when there are several trees in your
visual field or a sky with big puffy clouds, the kind that remain as the weather
clears after a storm. Both their sceneries enhance the space between objects. It is
a very enjoyable meditation. Do this meditation for as long as you like. The
meditation will help the system learn to hold still and really observe.

The other meditation designed to work on concentration, the visual system as well
as the Pituitary gland1 is traditionally known as Trataka. For this meditation, sit
absolutely still in front of candle flame. Ensure that there is no breeze, the flame is
steady and that the room is darkened to enhance the light. Gaze, without blinking,
steadily at the flame, which should be positioned about three feet away from you at
eye level. Once the eyes tire or tear up close them and position the after image of
the flame between the eyebrows and try to hold it there as steadily as possible. The
clarity of the after image will be maintained by your concentration. Once the after
image fades out completely, open your eyes again and reset your gaze on the flame
and repeat the cycle. Typically this meditation should be practiced for twenty
minutes total, but can be done longer. This meditation, along with developing
concentration and honing the visual system, is also effective in quieting the mind of
thoughts. Initially your eyes might tear up quickly and also the length of time you
can gaze at the flame might be quite short but it is important to not push too hard
and close your eyes when uncomfortable. Both these difficulties will be overcome
gently if you can practice regularly.
The above meditations will help you to learn to listen and learn to observe. They
will also hone these two senses and increase their sensitivity. In the next part we
will go into how to vitalize your energy (kundalini).

1
The aspect of the meditation that works on the Pituitary gland (the master gland of the
Endocrine System) is the stimulation produced by attention paid to the location of the after
image between the eyebrows. This point (known as the Kshetram) is the physical counterpart of
the energy vortex known as the Ajna Chakra, which is associated with the Pituitary gland.
Stimulating this physical point via attention works to activate and balance the Ajna Chakra and
thus the associated gland. More articles regarding this can be found in the Kundalini Yoga
section.
Art of Meditation: Brain Development & Enlightenment Series
Part 2 of 3:
Vitalize Energy (Kundalini)

In Part 1 of this series we indicated that the natural state of the organism is one
where all the internal systems were working at peak capacity. We spoke of how
refining the senses, vitalizing energy and sharpening awareness and intelligence
were the keys to the completion of this process. In Part I we also provided some
specific meditations to help develop the most important (meditation related) senses
of hearing and seeing. In this article we will delve into vitalizing energy (kundalini).

Vital energy is required for, not only optimal health, but also for doing the
meditations that finally hone intelligence and awareness (discussed in Part 3 of this
series). There are two primary sciences for building this energy, yoga (the use of
physical postures (asanas), body locks (bandhas) and motion), and pranayama (the
science of breath). In this article we will provide a very powerful and complete
pranayama set which, when done consistently, can remarkably increase and
awaken energy. For those familiar with Kundalini and the Chakra system I will
provide the details of how each pranayama exercise works with regard to the
charkas. If you are not familiar with this framework not to worry, the set will work
for you just the same. For this article it is sufficient to think of Kundalini as the total
energy of man. Kinetic Energy, which is already active and flowing and Potential
Energy that lies within waiting to be awakened.

Detailed description to channel & release these energies:–

Preparation:
1.The sitting positions for the set can be cross-legged (Sukn Asana) or on a
chair.
2.Starting time for each pranayama exercise is 15 seconds; build up to 3
minutes per exercise.
3.All the pranayamas should be done one after the other with no rest in
between if possible.
 4.The rhythm for the breathing is 36 cycles per minute where specified. The
exercises normally are done to music, which provides this correct rhythm of 36
cycles per minute. In the event you do not have this music, use a stopwatch or
other time device to set the pace of your breathing correctly.  If you are using
a time device it helps to break it down to 18 cycles / 30 seconds to help keep
the correct pace.

Exercise 1: Chest Pump Pranayama: 

Place both hands on the center of the chest one on top of the other palms
facing in; relax the elbows. Begin breathing deep and fast limiting the breath
to the chest area only. The breath should be in rhythm and at a pace of 36
cycles / minute.

Benefits: Works on the Lungs and Heart. The pranayama improves lung
capacity thus allowing intake of more of that magical ingredient prana (the
life giving and vital aspect of air). It also helps blood flow and circulation by
working on and improving the heart. This is also the region of the energy
vortex (charka) called the Anahat Chakra, which is responsible for the flow of
that divine energy called Love.

Exercise 2: Navel Pump Pranayama: 

Place both hands above the navel one of top of the other palms facing in.
Begin breathing deep and fast limiting the breath to the abdominal area. The
breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: The pranayama works on optimizing the digestive system and all
associated organs in that region. Both absorption and excretion are
improved. The Nabhi or Manipura Chakra governs this region, which is the
seat of Willpower. Work on this region balances the organism providing it a
calm strength and ability to sustain difficult activity over time.

Exercise 3: Full Pump Pranayama: 

Sit with legs extended, keeping knees straight and hold as far down the legs
as possible while keeping the back straight. Holding the toes is ideal. Begin
 breathing deep and fast allowing it fill both the chest and abdominal cavity.
The breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: This posture along with the pranayama promotes healing,

longevity and flow. It stretches the longest nerve in the body (the sciatic
nerve) along with stretching the entire backside of the body. It elongates the
spine and frees it of blockages and insures proper flow of energy up and
down the vital channels that run in and along the spine (sushumna, ida and
pingla). The lower 2 chakras (Muladhara and Swadisthan) are activated and
balanced by this exercise, which relate to our grounded and creative natures
respectively.

Exercise 4: Staccato Breathing Pranayama.

In this pranayama you will partition the breath into 5 short, successive
inhalations through the nose, filling the lungs completely, to make one
complete inhalation, then release the breath forcefully via the mouth in one
exhalation. In other words, one 5 part inhalation through the nose, followed
by a single explosive exhalation through the mouth.

Benefits: This pranayama dramatically increases lung capacity and elasticity

and improves blood circulation. The partitioned breathing is key in increasing
lung capacity for we seldom use our full lungs when taking a single breath.
This exercise is also very potent in increasing the overall strength of our
nervous system.

Exercise 5: Segmented Breathing Pranamaya. 

In this pranayama you will inhale slowly for 5 seconds, hold breath for 5
second, exhale slowly for 5 seconds and hold again after exhalation for 5
seconds before repeating the cycle. In other words each portion inhalation,
hold, exhalation, hold should take 5 seconds so 1 complete cycle takes 20
seconds.
 Benefits: This pranayama works to calm the entire organism including brain
function. It helps to break down the pattern of the constantly reactive mind
and ignite insight by teaching the system to be still and behold.

Exercise 6: Neck Lock (modified Jalandhara Bandha).

Sit up straight, take a deep breath hold, pinch the nose shut with thumb and
index finger and apply Jalandhara Bandha (neck lock). Neck lock is applied
by bringing the chin down to the hollow of the throat and with free hand
pressing down gently on the top, back of the head. Once in the position
swallow as in the act of drinking 5 times and then release, lower your hands
and raise your head. Take another deep inhalation, hold and repeat exercise.

Benefits: The exercise works to sharpen all the senses. Also works on the
thyroid, parathyroid and pituitary glands thus improving all the related
functions for these critical glands. The throat is the seat of the Vishuddhi
Charka, which is responsible for our communication as well as our thinking.
Thus working on this chakra gives you power over speech and improves your
brain function.

Exercise 7: Golden Nugget Yoga Pranayama: 

Background:  Golden Nugget Yoga Pranayama seems to have been revived

by the modern yoga master S. N. Tavaria, who learned it from his Guru,
Swami Rama.  It is an integral part of his program for building awareness, in
order to establish a path of communication between the individual and his
Divine Nature that resides within. 

Benefits of Golden Nugget Yoga Pranayama:  This pranayama is

designed to purify the energetic body by dissolving blockages (granthis)
caused by emotional debris and toxin buildup in the psychic channels
(nadis).  It tones and cleanses all the digestive organs and markedly
improves the entire digestive system.  The pranayama also works on the
respiratory system and nervous system.  It builds core strength and power,
but most importantly its goal is to burn up unresolved emotions stored in the
subconscious mind.  Steady and sincere practice of Golden Nugget Yoga
Pranayama, results in a significant refinement of awareness and a calm,
peaceful, silent mind capable of connecting with the Divinity that lies within.

Beginners Golden Nugget Yoga Pranayama:  Sit up in Sukh Asana (any

variation of cross legged.  Apply modified Jalandhara Bandha by bringing
your neck back slightly and chin slightly in like a soldier at attention.  Now
inhale deeply then exhale.  After complete exhalation, hold your breath out
and do a false inhalation.  Meaning, simulate the process of inhalation
without actually inhaling.  This will result in your abdominal muscles being
pulled up and in under the rib cage.  Pull these muscles in firmly but do not
strain excessively.  This is called Uddiyana Bandha (abdominal lock).  Hold
for a few seconds (2 – 5) then gently release the locks.  Repeat inhaling,
exhaling and applying Uddiyana Bandha and Jalandhara Bandha 2 more
times for a total of 3 times.  Build up to 5 repetitions per day.

Intermeditate Golden Nugget Yoga Pranayama:  Follow all the

directions above, except once you apply Uddiyana Bandha and modified
Jaladhara Bandha hold the locks for 10 seconds, increasing by 5 seconds
over time, till you finally are able to hold the locks with your breath held out
for 40 seconds.  You are only to do 1 repetition a day.  This is the first
requirement before moving ahead to the advanced version. 
The second requirement is that you have been regularly practising Exercises
1-6 of the Vitalize Energy set for at least 6 months at the full 3 minutes for
each exercise.  Only then should you attempt to do the advanced version of
Golden Nugget Yoga Pranayama.

Advanced Golden Nugget Yoga Pranayama:  As indicated earlier this is

the 7th exercise of the series Pranayama Set for Vitalizing Kundalini.  So you
should do the 6 exercises as described and then do Golden Nugget Yoga
Pranayama immediately after.  In the advanced version you will follow the
 description given above for the intermediate level and then after 40 seconds
of breath held out, with Uddiyana Bandha and Jalandhara Bandha still in
place, you should start modified Breath of Fire.  Breath of Fire is very fast
shallow breathing through the nose like fast sniffing and in this case you
should try to restrict the breath to just the upper chest area.  The duration
for holding Uddiyana Bandha and Jalandhara Bandha together with doing
Breath of Fire is 2 minutes and 20 seconds.  So the total time for this
pranayama will be 3 minutes – 40 seconds of Uddiyana Bandha and
Jalandhara Bandha with breath held out, followed by 2 minutes and 20
seconds of Uddiyana Bandha and Jalandhara Bandha with restricted Breath of
Fire.  It is only to be done 1 time daily.

Design of Golden Nugget Yoga Pranayama:  Here is an analysis of the

various components of this pranayama and their affects.
1.Uddiyana Bandha massages all the digestive organs and forces them to
expel toxins and waste matter into the elimination pathways of the body. 
Uddiyana Bandha also builds your abdominal muscles giving you core
strength and power.  This bandha activates the 3rd Chakra, called the
Manipura or Nabhi Chakra, which is responsible for the wellbeing of your
digestive organs and for the traits of willpower and character.  Thus, this
Bandha helps develop these attributes.  It is also great for building six pack
abs.

2.Holding your breath out, causes the nervous system to contract, but
then when you breathe in, it expands past the point it was at when you
started.  Thus, this aspect of the pranayama, helps your nervous system
grow in strength and capacity.

3.The Breath of Fire, done in conjunction with Uddiyana Bandha, burns up

toxins as they are released, thus cleansing and clearing the system and
pathways of debris.  This debris is a reflection of unresolved emotional
garbage and freeing your system of it clears the blockages (grathis) in the
 psychic channels (nadis) that prevent the flow or vital air (prana) and vital
energy (Kundalini Shakti).  Once cleared, greater amounts of prana can be
absorbed by the energetic (chakra) body and greater amounts of Kundalini
Shakti can flow though your system leading to higher levels of being and
consciousness.

*****

This set is a rare gem. It is very complete, does not require all day to do and most
importantly the pranayamas are very effective in refining and optimizing your
critical physiological systems at many levels. It has numerous health benefits but
for those interested in the science of enlightenment, this set helps turbo charge the
entire system and prepare it for the next stage. Having vitalized Kundalini energy,
we are now ready for the next and most important requirement, which is to
sharpen awareness and intelligence to promote insight. In the next part of the
series I will cover this work, but before that I would like to provide some comments
and helpful hints regarding the above set.

Hints and Comments:

1. Do it regularly! I can’t emphasize that enough. This pranayama set is going to

radically change you physically, but needs to be done consistently to bestow its
affects. If you are doing 1-2 minutes / exercise you can do the set twice a day. If
you are doing the full 3 minutes / exercise only do the set once a day.

2. Don’t try to do more than you are comfortable with. Take your time building up.
If you push too hard you may find yourself resisting doing the set daily and that will
be counterproductive.

3. Drink plenty of water after doing the pranayamas as it helps wash out any toxins
that were released into the blood stream.
4. Before doing the pranayamas stretch a little. Especially your hamstrings for
exercise #3 and more so if you plan on practicing it in the morning, when the body
tends to be stiffer.

5. Don’t eat at least 1-2 hours prior to doing the set.

6. While doing the pranayamas remain as attentive as possible of the present

moment, try not to wander off mentally.