MEDITATION FOR II BNYS
IN II BNYS SYLLABUS
Psycho-physiological effects of mediattion,
• Saguna and Nirguna methods (Religious methods)
• Zen meditation
• Gurujapa
• TM
• Preksha meditation
• Om meditation
• Brahamakumari’s meditation
• Vipasana Meditation
Slide arrangement
• Introduction and process of different methods,
• Psycho-physiological effects of mediattion in general,
• Psycho-physiological effects of some individual
methods.
Dharana
From Multiple objects (Chanchalatha)
to
Single object (Concentration)
from
Multiple thoughts but single object (concentration)
to
Single thought : (Dharana)
MEDITATION
• The word “meditation” is derived from the Latin word meditari,
which means “to engage in contemplation or reflection.”
• Dhyana is the generic Sanskrit term for meditation.
• The earliest known reference found in pre-Aryan civilizations at
Harappa and Mohenjodaro which existed prior to 1500 BC.
• Meditation is also referred to as a spiritual practice in China.
In patajali’s words
त त ् र प ् र त ् य य ै कत ा न त ा
ध् या नम् I
PYS 3.2
Meditation (dhyānam) occurs when there is
an uninterrupted flow of awareness (pratyaya)
towards a single object.
Saguna Meditation
• Meditation on Ishta Devata.
• Meaning “with attributes,” “with particular properties” or
“having qualities.”
• Saguna meditation is dualistic.
• This is a concrete form of meditation for people of Bhakti-
Marga.
• This is meditation with Gunas, attributes of God.
Saguna Meditation...
• From a religious standpoint, the yogi may be devoted to his ishta
devata, but he/she remains separate from the object of devotion in
saguna meditation.
• A couple of types of saguna meditation are:
• Trataka, a technique referred to as steady eye gazing that utilizes
both visualization and concentration.
• Japa, which utilizes mantras, repeated silently or aloud, to calm
and focus the mind.
Nirguna Meditation
• Nirguna is a Sanskrit word that means “without attributes.”
• Nirguna meditation focuses on abstract, esoteric concepts.
• In this type of meditation, the yogi may focus on the
primordial cosmic sound vibration of Om (or Aum),
Brahman, consciousness, truth, eternity or similar abstract
ideas.
Nirguna Meditation…
• The process of converting Brahman to living experience involves,
1. Baikhari – can be expressed to another person
2. Upanshu – can be experienced but not expressed to
others
3. Manasi – just vision and glimpse without any rational
awareness
4. Para – something that you become.
Saguna Meditation Nirguna Meditation
• In Saguna meditation, the aspirant • In Nirguna meditation, the aspirant
considers himself as entirely different takes himself as object of worship.
from the object of worship.
• He depends upon himself and upon
• He looks always for help of any sort himself alone.
from the Ishta Devata.
• He wants merging.
• A devotee does not at all like the idea
of Jnana or merging. • This method of meditation is suitable
for persons of fine intellect, bold
• This is suitable for people of understanding, strong and accurate
emotional temperament. reasoning and powerful will.
• Vast majority of persons are fit for • Only a microscopic minority of persons
this line of worship only. is fit for this line of meditation.
Although saguna meditation moves the yogi along
the path to enlightenment and union with the
higher Self, it is through nirguna meditation that
such union is achieved.
Zen Meditation
• Zen is a school of Mahayana Buddhism
• Origins in China by Indian monk Bodhidharma
• Get into a meditative position (zazen) on a small pillow (zafu), in a
half lotus pose (hankafuza) or a full lotus pose (kekkafuza) or a
kneeling position (seiza), with eyes half closed and facing to the
wall.
Zen Meditation...
Zen Meditation...
• Keeping your hands in the cosmic mudra, close your eyes and
think of nothing else but your breath
• Count each inhalation & exhalation till you get to 10 and count
back, continue this for 15 mins
• Meditate for 15 mins in the first week and slowly increase by 5
mins every week till you reach 45 mins – 1 hour, experience and
enjoy the stillness
Transcendental Meditation
• The TM technique based on the ancient vedic tradition
• 1959- Maharishi Mahesh Yogi introduced the TM technique
restoring knowledge and higher states of consciousness
• TM effortlessly allows mind to move inwards to reach the source
of thought – transcendental consciousness
• TM is not a religion, philosophy or lifestyle.
Transcendental Meditation...
• It is a simple , natural , effortless procedure practiced 20 mins
twice each day.
• Seated comfortably with eyes closed,
• Silently chanting a mantra which is given by the guru.
• All focus should be on the manthra, if mind diverts bring it back
to manthra again.
• The manthra should be kept secret.
• Six million people worldwide practice TM
Preksha meditation
• Preksha Dhyana is a popular meditation technique of Jainism.
• The main purpose of the Preksha Meditation is to purify the
mental state.
• Preksha means to perceive.
• Perception is the key to this meditation technique.
• One has to observe the internal phenomenon of the body.
• At advanced stages the practitioner may succeed even in
witnessing his past life.
Preksha meditation...
Preksha Meditation is of two types:
• Concentration of perception known as Preksha
• Concentration of thoughts known as Anupreksha
The main objectives of contemplation are:
• To change one's character or habit by registering a resolution in the
subconscious mind
• Realization of the eternal truth through deep mental concentration
• Emotional transformation or development of virtues
• Eradication of psychological disorders specially phobias
Preksha meditation...
The basic components of Preksha Meditation are:
• Kayotsarg (relaxation)
• Antaryatra (internal trip)
• Shvas Preksha (perception of breathing)
• Sharir Preksha (perception of physical body)
• Chaitanya Kendra Preksha (perception of psychic centers)
• Leshya Dhyna (perception of psychic colour)
• Anupreksha (contemplation)
• Chanting of Mantras (mantra meditation)
ૐ Meditation
• According to Hindu philosophy ૐ is the primordial sound from
which the whole universe was created.
• In the yoga tradition, Aum is the most sacred of holy words, the
supreme mantra.
• Aum is also called the Pranava, a Sanskrit word which means
both controller of life force (prana) and life-giver (infuser of
prana).
Yoga Sutras of Patanjali on ૐ
Pada (Chapter) English meaning Sutras
51
Samadhi Pada On being absorbed in spirit
55
Sadhana Pada On being immersed in spirit
On supernatural abilities and gifts 56
Vibhuti Pada
34
Kaivalya Pada On absolute freedom
ૐ Meditation...
PHASE I
Close your eyes and start chanting OM. Allow the mind to repeat the
mantra continuously without break. If there are distractions and
distractions, you should chant the mantra faster and faster, not giving
a chance to distractions. After a while the chanting slows down.
Slow it down further.
PHASE II
Make the chanting softer and softer, gentler and gentler, and more
and more effortless. As you progress on the path of meditation, you
will reach the second phase of Japa in which youstart feeling the
vibrations of the mantra in a particular part of the body and later
throghout the body.
Brahma kumari’s raja yoga meditation
• The Brahma Kumaris World Spiritual University is a new
religious movement that originated in Hyderabad, Sindh,
during the 1930s.
• The Brahma movement was founded by Dada
Lekhraj Kripalani, who later took the name ‘Brahma
Baba’.
ब ् र ह ् म ा क ु म ा र ी means “Daughters of
Brahma”
Brahma kumari’s raja yoga meditation...
• Brahma Kumaris is a worldwide spiritual movement
dedicated to personal transformation and world renewal.
• Brahma Kumaris teach a form of meditation that focuses on
identity as souls, as opposed to bodies.
• Brahma Kumaris believe that all souls are intrinsically good
and that God is the source of all goodness.
Brahma kumari’s raja yoga meditation...
Raja Yoga meditation follow a five-step process;
Step 1: Relaxation
Step 2: Concentration
Step 3: Contemplation
Step 4: Realization
Step 5: Meditation
Meditation is focusing on a thought and remembering the eternal identity, and re-
awakening a wonderful state of well-being. Here one should start considering self as the
thought itself and become the thought.
Vipasana Meditation
• Means “insight” in ancient Pali language (India).
• It is the essence of teaching of Buddha, the actual
experience of the truths of which he spoke.
• Mr S.N.Goenka popularised this method in modern era.
Vipasana Meditation...
Real purpose of Vipasana;
is to remove the Samaskaras present in us.
The Code of Discipline
The foundation of the practice is sīla — moral conduct. Sīla provides a
basis for the development of samādhi — concentration of mind; and
purification of the mind is achieved through paññā (prajñā) — the wisdom
of insight.
Prajñā (Sanskrit) or paññā (Pāli), is a Buddhist term often translated as "wisdom",
"intelligence", or "understanding". It is described in Buddhist commentaries as the
understanding of the true nature of phenomena.
Vipasana Meditation...
• Vipasana meditation is taught in courses of 10 days.
• During the course of 10 days , participants remain within the area of the
course site, having no contact with the outside world.
• They refrain from reading and writing and suspend any religious or other
practices and do exactly according to the instructions given.
• For the entire period of course they follow basic code of mortality which
includes celibacy and abstention from all intoxicants.
• All students must observe Noble Silence from the beginning of the course
until the morning of the last full day.
• Students must declare themselves willing to comply fully with the teacher’s
guidance and instructions for the 10 days.
Psycho-physiological effects of meditation
Meditation lowers,
• Heart rate,
• Oxygen consumption,
• Breathing frequency,
• Stress hormones,
• Lactate levels,
• Sympathetic nervous system activity,
• Along with a modest decline in blood pressure.
Psycho-physiological effects of meditation...
• During meditation, the oxygen consumption decrease averages 10 to 20
percent over the first three minutes. During sleep oxygen consumption
decreases around 8 percent over four or five hours.
• For meditators who have practiced for years, breath rate can drop to three
or four breaths per minute and brain waves slow from alpha waves seen in
normal relaxation to much slower delta and theta waves.
• Studies demonstrate that meditation has a moderate effect to reduce pain.
• The analgesic effect of meditation involves multiple brain mechanisms
including the activation of the anterior cingulate cortex and the
ventromedial prefrontal cortex.
Psycho-physiological effects of meditation...
• Long-term meditation practitioners have also shown to have a higher
tolerance for pain.
• Meditators have increased ability to decouple regions in the brain
associated with the cognitive appraisal of pain (anterior cingulate
cortex and dorsolateral prefrontal cortex).
Psycho-physiological effects of mediattion...
• Bring about favorable structural changes in the brain,
• Meditation plays a protective role against the natural reduction in
grey matter volume associated with aging.
• Significant cortical thickness increase in individuals who
underwent a brief 8 weeks training program.
• Subtle increases in blood flow to areas of the brain with higher
metabolic activity.
Psycho-physiological effects of meditation...
• Heightened activity in the anterior cingulate cortex,
frontal cortex, and prefrontal cortex, specifically in
the dorsal medial prefrontal area during Vipassana
meditation.
• Cingulate cortex and frontal cortex areas were shown
to have increased activity during Zen meditation.
Psycho-physiological effects of meditation...
Red region of the brain
shows the hippocampus
which had been shown to
have heightened activity
during meditation by
experienced meditators.
Transcendental Meditation
↓
Repetition of verbal cues
↓
↑ ed medial prefrontal activity
↓
Alpha wave activity
Focused attention meditations
↓
Cardio-respiratory synchronization
↓
Activation of executive functional area
↓
Beta / gamma activity
Thank You
