W3.3 Different Approaches to Meditationa) What are the preferred conditions and postures for meditation? Refer to

classical and modern texts

b) Discuss the main types of meditation, including any possible precautions with

reference to the following classifcations

i) sight

ii) sound

iii) breath.

Refer to classical and modern texts Ginny Clother 1450 words

Meditation is a process of freeing the mind from entanglements of thought and emotion.

It is a method of changing our habitual state of incessant superficial brain activity to a

calmer, quieter state. This process can encourage the change of engrained habits of

thought, emotion and activity.

Iyengar (2001 p3) ‘by profound meditation...It is like a great musician becoming one with

his instrument and the music that comes from it.’ Iyengar emphasises that ill health can

impede the ability for meditation.

‘…there are many various methods, depending on individual experience, of the path to

Samadhi, told by the great ones (mahatmas)’ p553 Hatha Yoga Pradipika

(Muktibodananda 1998 )

‘Meditation…is pure concentration: training the mind to dwell on an interior focus

without wandering….a state of intense inner wakefulness…’ Easwaran p26.

Meditation is beneficial because it makes us feel better. For some it is used as part of a

spiritual journey to discover eternal truth. For those of us that are not convinced that there

are easy answers to lifes great questions, meditation still provides benefit. It’s practise

decreases stress and anxiety, anger and depression (Brealey 2004). It’s practise increases

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energy, creativity, self confidence and self esteem (Brealey 2004). Meditation boosts the

immune system (Brealey 2004). It also assists the functioning of the para sympathetic

nervous system- the relaxation response-facilitating rest and digestion (Brealey 2004).

Iyengar (2001p30) states that meditation produces ‘a balanced, serene and tranquil mind’.

Conditions for meditation

Buddha gained enlightenment seated under a Bodhi Tree. Given that the Bodhi tree is not

available to us in Europe, we must consider alternatives. A quiet space where it is

possible to feel warm and comfortable is desirable. Ideally the practitioner needs a

blanket or mat and comfortable clothes which have become associated with meditative

practise. Brealey (2004) also recommends sitting under a tree, by a lake or waterfall but

these are all weather dependent. Practising meditation at dawn or dusk is thought of as

auspicious but it may be difficult to arrange a regular schedule if these times vary

considerably with the passing of the seasons. The practitioner should allow sufficient

time for digestion after meals so as to feel comfortable.

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Postures for meditation

Iyengar (2001) recommends siddhasana –sitting with lower heel in perineum and upper

foot tucked between opposite side thigh and calf. With regard to padmasana Iyengar

(2001p101) states ‘ people not used to sitting on the floor seldom have flexible knees. At

the start they will feel excruciating pain around the knees. By perseverance and continued

practice the pain will gradually subside and they can then stay in the pose comfortably’ .

The Hatha Yoga Pradipika (Muktibodhananda 1998 ) recommends swastikasana pose-

with soles of feet resting on inner thighs in sitting. The female form of siddhasana is

siddha yoni asana. The Hatha Yoga Pradipika (Muktibodhananda 1998) suggests these

postures are easier to maintain than padmasana as the feet ‘are less likely to fall asleep’

Raja meditation-raja yoga or royal yoga is the path to enlightenment as asserted by

Patanjali achieved by practising eight stages. These eight stages are yamas (observances),

niyamas (disciplines), asanas, pranayama, pratyhara (sense withdrawal), dharana

(concentration), dhyana (meditation) and finally Samadhi or enlightenment. However it

is the journey (yamas through to dhyana) rather than the destination (Samadhi) that most

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yogis experience, and the journey itself is very beneficial to mind and body alike

regardless of how far along the path the individual travels.

The Hatha Yoga Pradipika (Muktibodhananda1998) states that a yogi who practises

meditation allied with moderate and pure food and siddhasana for 12 years will attain

perfection. It is unlikely that many of us will have the opportunity to put this assertion

directly to the test but recommending regular practise of asanas, pranayama and dharana

in order to improve body and mind is uncontroversial. If dhyana and Samadhi are the end

result I do not think any one would complain.

Sight

Contemplation of a yantra, mandala or natural objects can be employed to assist

meditation. During asana specific drishtis or looking points can be used to maximise

concentration.

The yantra is a symbolic diagram of energy and is the visual equivalent of mantra.

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Mandala is a (circle) symbol with a central point symbolising the divine and the many

layers between the divine and the individual.

Trataka traditionally involved gazing at a candle in the dark. But this runs the risk of

damaging the eyes and is a potential fire hazard. However it is possible to use an image

of a candle.

Natural objects e.g. stones, leaves, flowers

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Letters of sounds. Traditionally the Sanskrit for om is often used as a tool for meditation.

Some disciplines recommend resisting blinking when practising Trataka but the lack of

lubrication of the eye could be harmful so I would not advocate this. Our brains are well

habituated to ignoring the distraction of blinking so concentration can be undisturbed.

Sound

Using sound to assist meditation can involve concentration on a syllable, word or phrase,

either sacred or secular. Mantras are often used in Buddhism and Hinduism and often

involve a Sanskrit word. Each syllable is reputed to have important vibrations with

healing and spiritual connotations. It is possible to either chant out loud or silently

contemplate. Traditionally mantras are bestowed by a teacher.

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According to Brealey (2004) two of the best known mantras are ‘om namah shivaya’

from the Hindu tradition meaning Om salutation to Shiva. Also meaning honour to the

divine spark in all if Shiva is thought to represent the inner self of all.

The second mantra comes from the Buddhist tradition ‘om mani padme hum’ or om the

jewel in the lotus. The jewel can symbolise the inner essence, the lotus symbolises the

unfolding necessary to reach enlightenment. Hum is thought to have similar meaning to

Om; the truth of the void (Brealey 2004).

Om may be used as a mantra on its own. It can be repeated as three separate syllables

‘aaah’ ‘ooh’ ‘mmm’.

For those who are not religious sounds will not be perceived to have divine power but can

still aid concentration and induce relaxation.

However there is a risk of offence both to the non religious and the religious by using

words from a faith background as the former may be upset by the introduction of the

spiritual and the latter may be upset by the introduction of a different spiritual

background to their own preferred option. It may therefore be prudent not to enter this

minefield and avoid words associated with faith and religion.

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There is also a risk when using music or words of causing emotional reactions or upset in

individuals due to associations with unpleasant thoughts. If the music is too complicated,

it may become a distraction from meditation and reduce focus.

Brahmari or bee breath does not carry any connotations but some individuals may find

it’s practise embarrassing. To reduce the embarrassment factor putting fingers against the

tragus and closing the eyes can help students gain the benefits of focused concentration

on the breath. However not all students are happy to close their eyes so it is important to

emphasise that this is personal choice. Ujjayi breath is discussed below.

Natural sounds can also be very helpful in moving concentration from the outside world

to the inner world.

Breath

The breath can be used like a mantra. The syllable ha can be employed on inhalation, sa

on exhalation with m being the merging point. Hamsa (swan) is thus looked on as the

natural meditation (Brealey2004). This mantra can also be heard in reverse as so ham (I

am that).

Breath can also be used as a focus for contemplation, monitoring the inhalation,

exhalation and kumbaka or pause between breaths. There are many different ways that

the breath can be observed including feeling the mechanical effects on the body, the

changes in temperature, contemplating the route taken of the gas exchange.

Ujjayi (victorious) breath with a slight constriction of the throat making the breath just

audible is a helpful focus for concentration and meditation. Brahmari breath is discussed

above.

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Some students can become anxious and agitated when first observing the breath, it is

important to encourage them not to force the practise, to take their own time and return to

the practise when they feel able.

Conclusion

There is no one route to meditation. Lots of different paths are possible. Some people will

choose to experiment with many different techniques. Others may have found the route

that suits them best and may prefer not to experiment further.

Just as with asana and pranayama practise, the aim is to encourage regular and

sustainable practise of meditation. The end result being that both ourselves and our

students can begin to experience the benefit of a calmer and more tranquil mind.

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Bibliography/ References

Brealey E (2004) The Spirit of Meditation Cassell Illustrated

Easwaran E (2007) The Upanishads Nilgiri Press

Iyengar BKS (2001) Light on Yoga Thorsons

Muktibodhananda S (1998) Hatha Yoga Pradipika Yoga Publications Trust

Pictures

http://srimahabodhi.org/pix/ashvattha-buddha-300.jpg

http://yoga.am/wp-content/uploads/2007/04/siddhasana.jpg

http://www.yogapoint.com/images/a60.gif

http://www.sics.se/~piak/yoga/yantra/jpg/Ganesha.jpg

http://blog.hikingyogini.com/wp-content/uploads/2010/10/AhimsaMandala.jpg

http://2.bp.blogspot.com/_Jo7lJoQhtjw/SoWezbWFppI/AAAAAAAAI7g/

Fo50RkVNDnI/s200/silk-banner-yoga-om.jpg

http://www.mainlandaggregates.co.uk/uploads/products/large/Scottish%20Cobbles.jpg

http://3.bp.blogspot.com/_kZTJ3tvkLOg/TBVFMvBR1JI/AAAAAAAAAuM/

7eImEBAw_UU/s1600/shiva2.jpg

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http://www.exoticindiaart.com/buddha/

the_patron_deity_of_om_mani_padme_hum_tm23.jpg

http://nongnit.net/teakpanels/wpmwp001/wpmwp007.jpg

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