POEM NO. 3925
I travel on the seas alone
Not to be alone with myself
Heart may race to sigh and moan
For You only but Yourself
And deliverance of a great life
Of lights that gladden the heart
O be-gone far O wisps of strife
As stars unto dawn will part.
Joys I shared or felt alone
With verses borrowed from the sea
Of running tides that are prone
To be gentle at times becalmed for me
Edging ever onwards towards thee
Edging ever onwards towards thee.
On board Shetland Trader
North Sea off East Coast of Scotland 17.7.2004
POEM NO. 3927
Fair winds follow all day long
Calm seas and currents too
The horizon is where I belong
My wake towards you.
Horizon eludes wakes merge
Like all pathways upon the sea
Stars hide in a cloudy verge
But sail I must towards thee.
On board Shetland Trader
North Sea off East Coast of Scotland 17.7.2004
Wednesday, August 13, 2008
MEDITATION NOTES
MEDITATION
Meditation develops concentration, memory, creativity, intuition, control over emotions, efficiency in action, self confidence, a feeling of well being and inner peace. Meditation is not religion but a science. Having said that, experiment in the laboratory of your own mind and discover the endless happiness within the ageless body and timeless mind.
MANTRA
Mantra is a special sound. Normally the brain emanates irregular rhythms called beta waves. Repeating a ‘Mantra’ creates a vibration that stills the restless mind. Gradually, the brain waves slow to calm rhythmic alpha waves and one who meditates enters a state of deep and serene concentration. Concentrating continuously on the ‘Mantra’ waves emanating from the brain slow further still to ‘theta waves’ and tremendous psychic energy develops within the mind.
Before we proceed further it is important to know how to develop the art of relaxation first. Babies and so called primitive people have not yet forgotten the art of relaxation, the ability to completely rest at will. Let’s see how.
ART OF RELAXATION
Have you ever seen a baby sleeping on a bed? If you observe carefully, it surrenders its weight entirely on the bed without any muscular tension. Nomadic peoples all over Asia, journeying night and day, reach an oasis or a camp site and at once throw themselves down and lie limp on the ground apparently lifeless. One hour of this rest refreshes them with as much new vitality and energy as a night’s sleep for an average person. These wanderers are able to undertake sufficiently long journeys with very little rest.
This art of relaxation has been practiced by yogis since ancient times. They began experimenting by observing animals in deep relaxation during sleep especially during hibernation. Yoga practitioners do not need to go on vacation to relax. They can remain seated in a room open to traffic of a busy town or city and can transform themselves to the point when they hear no sounds, being relaxed and quickly self possessed seated on a chair as though they were in a green Swiss valley.
During even a few minutes of deep relaxation, there is a rapid fall of blood pressure and pulse rate and the strain on the hear is reduced. Overtaxed nerve centers are revitalized and muscular tension drops. Since during deep relaxation only little vital energy is being consumed, all the energy that remains which is constantly being produced by body cells can be conserved for future use.
When this deep relaxation is carried over to a state of activity, the muscles respond more rapidly to stimuli and every task can be performed more efficiently more effortlessly. You might have seen a cat crouching gracefully before a mouse hole exhibiting tremendous power and vitality in repose – not strained in waiting but when required action bursts forward like lightning from stillness.
Every genius consciously or unconsciously relaxes while engaged in purely creative activities and because of this a genius is so perfect in his or her art. Contrast this grace of stillness and poise to today’s people in a hurry, who with their exaggerated wasteful movements fret and fume and wear themselves out well before the hour of action arrives.
By regularly practicing deep relaxation, one can keep the mind and body in perfect equilibrium in all situations. Let’s see how?
THE DEAD POSE
‘Shavasana’ that is “Dead Pose” is a way. It can be done at any time. In this pose the body remains motionless and becomes recharged with ‘Pranic’ energy and the mind’s attention is gradually withdrawn from the body and surroundings to be absorbed in a state of deep inner tranquility. Body and mind together attain repose of perfect bliss. Dead Pose calms the body completely and prevents overstraining of the muscles and over simulation of the glandular, circulatory and respiratory systems.
Lie down on your back on the floor. Cover yourself with a sheet or blanket if you feel a chill. Stretch the arms and legs gently apart palms up, the fingers shall curl in naturally. Close the eyes. Do not move a muscle, even your eyeballs. Remain as motionless as though you were dead. Immerse you mind in the flow of your breathing in a state of refreshing peace.
Relax your feet and your toes… your calves, knees and thighs… feel that both your legs are completely relaxed – there is no tension or pressure anywhere. Now relax all your internal organs – your digestive system, your lungs, your heart… relax your back and spine… Now feel you fingers and hands, your wrists, your lower arms and elbows, your upper arms and shoulders and your neck… Now you should feel that your entire body from the neck down is completely relaxed, there is no tension anywhere.
Feel that flow of relaxation now moving up into your face, relaxing your cheeks, your mouth and lips, your ears, your nose and your eyes – feel all the tension around your eyes completely dissolving – your forehead and head are completely relaxed… Feel your brain inside your skull… your brain is also completely relaxed. Now your whole body from the tips of your toes to the top of your head is completely relaxed. You feel as light as a feather.
Now be aware of your breathing. Breathe slowly and deeply from the diaphragm. As you inhale, imagine that you are inhaling cosmic energy into every cell of your body; your mind and body are being completely recharged. Feel the energy from the cosmos flowing through you, washing away all the tensions and negativity, cleansing you inside out… Feel yourself full to overflowing with this purifying energy radiating from every single pore of your body… filling your whole being with joy and love.
Remain in this position for as long as you like. Afterwards you will feel completely refreshed in body, mind and spirit.
MEDITATE AFTER DEEP RELAXATION
After your deep relaxation is over you can meditate. For best results in meditation, it is necessary to get in touch with a meditation teacher. However till such time you can find one, you can follow the following steps:
1. Sit up in a cross legged position keeping the back straight, hands folded on the lap and eyes closed. Sit quietly like this for five minutes. Don’t try to “accomplish” anything. Just sit in an alert but relaxed position. Practice this twice a day for one week or more and then go to step 2.
2. Practice meditation using a general mantra. There is a universal mantra which can be used by anyone. The mantra is composed of three Sanskrit words whose correct pronunciation is important:
“Baba Nam Kevalam”
Baba (pronounced as in ‘baa baa black sheep’) means the ‘most beloved’ and refers to your deepest Supreme Self. Nam (pronounced as in ‘calm’) means ‘name’ and Kevalam (the first part ‘kev’ is pronounced as ‘cave’ and the second part ‘alam’ a pronounced as in agree and ‘lam’ pronounced as ‘lum’ as in ‘alum’).
The meaning of the mantra is “Only the name of the Beloved”. It is important to keep the idea of the mantra in your mind while you repeat the three Sanskrit words.
“Baba Nam Kevalam” mantra can be sung before you do silent meditation. You can sing it to any tune you like. After singing for a while, you should be ready for silent meditation.
Sit comfortably with your back straight. It’s best to sit cross legged on the floor. Close your eyes and begin to repeat “Baba Nam Kevalam” in your mind. If your mind wanders to other thoughts just bring it back to the mantra “Baba Nam Kevalam”. Sit for 15 minutes. Use a clock or watch to keep time; if you open your eyes before 15 minutes, then just close them and continue meditating. After sometime your “internal clock” will be able to tell you when to stop meditating.
Meditate twice a day. In the morning after waking and washing, sit for meditation and after that begin your normal daily activities. In the evening, just before the evening meal, sit for meditation again. If you can get into the daily habit of meditating twice you are on your way to success.
Meditation develops concentration, memory, creativity, intuition, control over emotions, efficiency in action, self confidence, a feeling of well being and inner peace. Meditation is not religion but a science. Having said that, experiment in the laboratory of your own mind and discover the endless happiness within the ageless body and timeless mind.
MANTRA
Mantra is a special sound. Normally the brain emanates irregular rhythms called beta waves. Repeating a ‘Mantra’ creates a vibration that stills the restless mind. Gradually, the brain waves slow to calm rhythmic alpha waves and one who meditates enters a state of deep and serene concentration. Concentrating continuously on the ‘Mantra’ waves emanating from the brain slow further still to ‘theta waves’ and tremendous psychic energy develops within the mind.
Before we proceed further it is important to know how to develop the art of relaxation first. Babies and so called primitive people have not yet forgotten the art of relaxation, the ability to completely rest at will. Let’s see how.
ART OF RELAXATION
Have you ever seen a baby sleeping on a bed? If you observe carefully, it surrenders its weight entirely on the bed without any muscular tension. Nomadic peoples all over Asia, journeying night and day, reach an oasis or a camp site and at once throw themselves down and lie limp on the ground apparently lifeless. One hour of this rest refreshes them with as much new vitality and energy as a night’s sleep for an average person. These wanderers are able to undertake sufficiently long journeys with very little rest.
This art of relaxation has been practiced by yogis since ancient times. They began experimenting by observing animals in deep relaxation during sleep especially during hibernation. Yoga practitioners do not need to go on vacation to relax. They can remain seated in a room open to traffic of a busy town or city and can transform themselves to the point when they hear no sounds, being relaxed and quickly self possessed seated on a chair as though they were in a green Swiss valley.
During even a few minutes of deep relaxation, there is a rapid fall of blood pressure and pulse rate and the strain on the hear is reduced. Overtaxed nerve centers are revitalized and muscular tension drops. Since during deep relaxation only little vital energy is being consumed, all the energy that remains which is constantly being produced by body cells can be conserved for future use.
When this deep relaxation is carried over to a state of activity, the muscles respond more rapidly to stimuli and every task can be performed more efficiently more effortlessly. You might have seen a cat crouching gracefully before a mouse hole exhibiting tremendous power and vitality in repose – not strained in waiting but when required action bursts forward like lightning from stillness.
Every genius consciously or unconsciously relaxes while engaged in purely creative activities and because of this a genius is so perfect in his or her art. Contrast this grace of stillness and poise to today’s people in a hurry, who with their exaggerated wasteful movements fret and fume and wear themselves out well before the hour of action arrives.
By regularly practicing deep relaxation, one can keep the mind and body in perfect equilibrium in all situations. Let’s see how?
THE DEAD POSE
‘Shavasana’ that is “Dead Pose” is a way. It can be done at any time. In this pose the body remains motionless and becomes recharged with ‘Pranic’ energy and the mind’s attention is gradually withdrawn from the body and surroundings to be absorbed in a state of deep inner tranquility. Body and mind together attain repose of perfect bliss. Dead Pose calms the body completely and prevents overstraining of the muscles and over simulation of the glandular, circulatory and respiratory systems.
Lie down on your back on the floor. Cover yourself with a sheet or blanket if you feel a chill. Stretch the arms and legs gently apart palms up, the fingers shall curl in naturally. Close the eyes. Do not move a muscle, even your eyeballs. Remain as motionless as though you were dead. Immerse you mind in the flow of your breathing in a state of refreshing peace.
Relax your feet and your toes… your calves, knees and thighs… feel that both your legs are completely relaxed – there is no tension or pressure anywhere. Now relax all your internal organs – your digestive system, your lungs, your heart… relax your back and spine… Now feel you fingers and hands, your wrists, your lower arms and elbows, your upper arms and shoulders and your neck… Now you should feel that your entire body from the neck down is completely relaxed, there is no tension anywhere.
Feel that flow of relaxation now moving up into your face, relaxing your cheeks, your mouth and lips, your ears, your nose and your eyes – feel all the tension around your eyes completely dissolving – your forehead and head are completely relaxed… Feel your brain inside your skull… your brain is also completely relaxed. Now your whole body from the tips of your toes to the top of your head is completely relaxed. You feel as light as a feather.
Now be aware of your breathing. Breathe slowly and deeply from the diaphragm. As you inhale, imagine that you are inhaling cosmic energy into every cell of your body; your mind and body are being completely recharged. Feel the energy from the cosmos flowing through you, washing away all the tensions and negativity, cleansing you inside out… Feel yourself full to overflowing with this purifying energy radiating from every single pore of your body… filling your whole being with joy and love.
Remain in this position for as long as you like. Afterwards you will feel completely refreshed in body, mind and spirit.
MEDITATE AFTER DEEP RELAXATION
After your deep relaxation is over you can meditate. For best results in meditation, it is necessary to get in touch with a meditation teacher. However till such time you can find one, you can follow the following steps:
1. Sit up in a cross legged position keeping the back straight, hands folded on the lap and eyes closed. Sit quietly like this for five minutes. Don’t try to “accomplish” anything. Just sit in an alert but relaxed position. Practice this twice a day for one week or more and then go to step 2.
2. Practice meditation using a general mantra. There is a universal mantra which can be used by anyone. The mantra is composed of three Sanskrit words whose correct pronunciation is important:
“Baba Nam Kevalam”
Baba (pronounced as in ‘baa baa black sheep’) means the ‘most beloved’ and refers to your deepest Supreme Self. Nam (pronounced as in ‘calm’) means ‘name’ and Kevalam (the first part ‘kev’ is pronounced as ‘cave’ and the second part ‘alam’ a pronounced as in agree and ‘lam’ pronounced as ‘lum’ as in ‘alum’).
The meaning of the mantra is “Only the name of the Beloved”. It is important to keep the idea of the mantra in your mind while you repeat the three Sanskrit words.
“Baba Nam Kevalam” mantra can be sung before you do silent meditation. You can sing it to any tune you like. After singing for a while, you should be ready for silent meditation.
Sit comfortably with your back straight. It’s best to sit cross legged on the floor. Close your eyes and begin to repeat “Baba Nam Kevalam” in your mind. If your mind wanders to other thoughts just bring it back to the mantra “Baba Nam Kevalam”. Sit for 15 minutes. Use a clock or watch to keep time; if you open your eyes before 15 minutes, then just close them and continue meditating. After sometime your “internal clock” will be able to tell you when to stop meditating.
Meditate twice a day. In the morning after waking and washing, sit for meditation and after that begin your normal daily activities. In the evening, just before the evening meal, sit for meditation again. If you can get into the daily habit of meditating twice you are on your way to success.
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