Lessons
in Meditation: A Simple Meditation Technique
The following
is a very simple meditation technique you can learn in five
minutes. For more in-depth instruction, see the links at the
bottom of the page, and watch a Meditation
Therapy video with Jyotish Novak.
"Concentration it is that awakens our powers and channels
them, dissolving obstacles in our path, literally attracting
opportunities, insights, and inspirations. In many ways, subtle
as well as obvious, concentration is the single most important
key to success."
Part II, The Art & Science of Raja Yoga
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Make yourself
comfortable, sitting upright, with a straight spine. With your
eyes closed, look at the point midway between the eyebrows on
your forehead.
Inhale
slowly, counting to eight. Hold the breath for the same eight
counts while concentrating your attention at the point between
the eyebrows. Now exhale slowly to the same count of eight. Repeat
three to six times.
After
inhaling and exhaling completely, as the next breath comes in,
mentally say Hong (rhymes with song). Then, as
you exhale, mentally say Sau (rhymes with saw). Hong
Sau means 'I am He' or 'I am Spirit'. Make no attempt to
control your breathing, just let its flow be completely natural.
Try to feel that your breath itself is silently making the sounds
of Hong and Sau. Initially try to feel the breath
at the point where it enters the nostrils.
Be
as attentive as possible. If you have difficulty feeling the
breath, you can concentrate, for a while, on the breathing process
itself, feeling your diaphragm and chest expanding and contracting.
Gradually as
you become more calm, try to feel the breath higher and higher
in the nose. Be sure that your gaze is kept steady at the point
between the eyebrows throughout your practice. Don't allow your
eyes to follow the movement of the breath. If you find that your
mind has wandered, simply bring it back to an awareness of the
breath and the mantra.
Some
Tips to Help Your Meditation
Controlling
Your Breath At no time during the practice of this technique
should you make any effort to control the breath. Let it flow
naturally. Gradually, you may notice that the pauses between
the inhalation and exhalation are becoming longer. Enjoy these
pauses, for they are a glimpse of the deep peace state of advanced
meditation. As you grow very calm you may notice that the breath
is becoming so shallow (or the pauses so prolonged) that it
hardly seems necessary to breathe at all.
How Long
to Practice The amount of time you practice is entirely
up to you but end your practice of the technique by taking
a deep breath, and exhaling three times. Then, keeping your
mind focused and your energy completely internalized and try
to feel peace, love and joy within your self. Sit for at least
five minutes enjoying the deeply relaxed state you are in.
Where to
Meditate If possible, set aside an area that is used only
to meditate. This will create a meditative mood. A small room
or closet is ideal as long as it can be well ventilated. Your
area can be kept very simple—all you really need is a
chair or small cushion to sit on.
Posture
for Meditation There are many ways of sitting that are
equally good. You can sit either in a straight-backed chair
or on the floor in any of several poses. Two things, however,
are essential: Your spine must be straight, and you must be
able to relax completely.
Eye
Position Focus your attention at the point between the
eyebrows. This area, called "the spiritual eye," is a center
of great spiritual energy. Your eyes should be closed and held
steady, and looking slightly upwards, as if looking at a point
about an arm's length away and level with the top of your head.
Would
you like to know more?
This is an
abbreviated explanation of the Hong-Sau technique of concentration
taken from Lessons in Meditation from the Ananda Course
in Self-Realization. It is technique using the mantra
Hong-Sau and has been practiced by students of yoga for millennia.
Such techniques have a scientifically proven effect on the brain
and body, and are also spiritually very helpful.
Ananda
Course in Self-Realization
 Part
One: $24.95
Part Two: $24.95
Parts One and Two Together, plus 2nd bonus CD, Special
Price: $59.90
Order
Online
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For detailed
instruction we recommend The Ananda Course, How to Meditate by
John Novak, or Meditation for Starters by Swami Kriyananda.
All are available at Ananda.
New! "Meditation
For Starters" video with Swami Kriyananda.
Watch demonstration of the proper yogic breathing, and a non-sectarian "Hong-Sau" technique of concentration. The video is ideal for beginning meditators, and for those wishing to deepen their meditation practice.
Interwoven within the talk is "The Land of Mystery," an enchanting guided visualization, accompanied by music Kriyananda composed.
54 minutes. Flash Player necessary.
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