Looking inwards is
meditation. Sensitizing all the five sensors (skin, eyes, ears, nose, and
tongue) of the human body and cutting off all external stimuli leads to
meditation or, in other words, to silence. Silencing the mind is a technique,
which one has to learn and practice regularly to reap the benefits. Regular
simple meditation performed as described below will remove all negative feelings
and bring a positive feeling. One becomes healthy, vibrant and an asset to
in any comfortable posture, preferably cross-legged, with eyes closed. Keep your
spine erect throughout the meditation process. Start by chanting ''OM'' and feel
the nerve impulse at the tip of the index finger and thumb. Count to 70, if you
can feel the pulse. Then take five deep breaths with your concentration on the
abdomen. As you breathe in, the abdomen comes out and as you breathe out the
abdomen is sucked in. Then chant ‘Aaaaa.....’ , the first syllable of
'Akara', five times and feel
the vibration at the abdomen.
Then close the other three fingers (middle, ring and
little) to form a fist and try to feel the nerve impulse at all these fingers. Count up to 72 if you get the pulse, then do deep breathing and concentrate on your
breathing in the chest region. Try to expand the chest as you breathe in and
contract it as you breathe out. Repeat this procedure 5 to 10 times. Then chant
‘Oooo.....’, the first syllable in '┌kara', five times after taking a deep inhalation
each time you chant. The
vibration can be felt in the chest region.
Then, make a fist with the thumb inside the
fingers and feel the impulse on the whole fist. Count up to 72 and do deep
breathing concentrating on the clavicular region. The shoulders should rise as
you breathe in and fall as you breathe out. Then chant 'Mmmm....’, the
first syllable in 'Mkara',
five times. Try to feel the vibration in the head region.
Now keep both the fists near the navel region
with palms facing upwards and draw in five to ten deep breaths involving all the three lobes of the lungs.
Chant 'Omkara' with split aaaa...., oooo..... and mmmm...., five times. Feel the vibration
of the whole body.
Gently rub the palms and
place them over the eyes, making sure not to press the eyeballs. Gently open the
this hardly takes ten minutes, yet the benefits are many if practiced regularly.
absorption, the art of self study, the search within, looking inwards, or the
discovery of self. It is like deep sleep but with a difference. In deep sleep
one forgets one’s identity and individuality. But in meditation one is alert and
conscious and remains witness to all the activities with internal awareness.
In sleep, body and mind recover from the usual wear and tear and
one feels fresh after waking up. But in meditation, one can experience
illumination. After meditation one becomes vibrant, alert and
One has to take up meditation
to experience freedom from pain, sorrow and conflict since our inner light is
the only guide leading to mastery over our life. Knowledge and practice, both
are essential. The basic idea is to control the mind or calm down the mind using
a natural technique. Everyone experiences the untrained mind flying aimlessly in
all directions. Meditation brings a state of stability. One can find harmony
between thoughts, speech and action.
journey to outer space demands years of rigorous training, deep study, research
and preparation. Similarly, the inward journey towards self-realization also
needs the same type of relentless effort. When both internal and external
thoughts are stilled and silenced there is no waste of physical, mental or
> Sit in a good,
comfortable posture and balance the body.
> Regular practice of yoga and stretching exercise will train the joints and the body to
maintain the posture for a long time.
> Keep the spine erect and the chest pushed forward to slow down the flow of
> Keep the body erect with razor sharp awareness.
> Keep the head straight, which indicates you are in the present.
> Close the eyes and look within.
> Practice when your body and mind are fresh, preferably early in the morning.
> Direct the gaze between the eyebrows if your concentration is disturbed.
Stop meditation when the body starts swaying forwards, backwards or
sideways, and/or if you feel giddy. Never go beyond this point.