Namaskar today, I'd like to talk about some tips
for deepening your meditation experience.
Of course this whole channel talks about
different advices for deepening meditation,
but I thought putting them together in one video,
it may be easier for you to follow.
So I'll go from the external
and go gradually towards the internal.
So first of all the external physical: place
where we sit in meditation.
We can choose an part of our house
maybe a small portion of that of our room
doesn't have to be big,
one by two meters would be fine,
and then sit there for the meditation.
Sometimes going outside to meditate
in any quiet place where, you know,
especially if our job is full of
tension or stress or so much sensory input
so much noise...
We need to get away once in a while
to some quiet place for half a day or even a few hours,
maybe one day according to our
capacity and availability.
It's not good to meditate in our place of sleeping,
so choose any part of the of the room or house
to do your meditation and time - same time every day.
So when we do meditation same time and same place
because we're creatures of habit,
it becomes very natural - at that time
we meditate at that place.
Another thing about time is
Sandhya's the yogic texts talk about the Sandhyas:
that means the time between...
For example, the morning Sandhya
is forty-five minutes before sunrise
until 45 minutes after sunrise
and evening Sandhya is forty-five minutes before sunset
until 45 minutes after sunset.
So these times are very ideal conducive because
because environment is very conducive for meditation.
Also early morning, you know, in many Buddhist temples
around the world where they practice meditation,
the first meditation is at 5:00 a.m.
So this is a very very good time to meditate because
naturally the the pineal gland, the uppermost gland
on the top of the head which is the spiritual gland
it is active in the early morning and late night.
So that's about the external physical,
then come to the internal physical,
the physical body. So the yogi's say
that meditation is your appointment with God,
that Supreme Consciousness, that most important
So when there's an appointment, you dress well,
you're on time. You try to be your best.
So also with our physical body: cool bath or half bath
before meditation makes our body cool,
our nervous system cool, our brain cool and
the yogi's, they used to love meditating
in cool climates, even the first yogi, Sadashiva.
He would go to the Himalayas
during the summer time to escape the heat
of the Indian climate.
So with a cool body and a cool nervous system
it's very easy to enjoy deep meditation.
The other thing is about our posture.
The posture and meditation is extremely important,
it should always be upright.
I remember when I went to the center one time
and I saw people were sitting for the meditation
and many were going like this...
and I thought, "Oh, this is how you meditate!"
so I would sit down and I'd also start to go like this.
But actually this is poor posture:
so when our head is nodding or it's tilted
or our bodies are swaying, our posture is poor,
it means we're not able to concentrate well. So
upright posture in the lotus position
is very important. As well as the tongue,
the yogis call the tongue the most dangerous organ.
Why is that? It's because with the tongue we speak
and with the tongue we eat, we taste food.
So if this tongue, this organ is out of control,
we might eat too much, we might speak the wrong thing.
So Mamsa means control of tongue
and that's why also as part of the
position of medication apart from the lotus position
or the half Lotus position, we curl the tongue,
so that it touches the upper part of the palate
and this simple practice of touching the tongue
to the upper part of the palate helps to
control the tongue and introvert the mind,
deepens meditation practice.
Then about the physical body also
our food - if the food is very spicy or very hot
or it's very oily, it heats up the system.
So remember: a cool body, cool nervous system,
cool brain is ideal for meditation.
So we don't want to have
food which is very heavy or constipating,
otherwise, the concentration will not be good. Next is
if our body is tired, then we cannot sit upright.
So if you've had a long day,
you've had a very tiresome day, take a short nap,
and then sit for your meditation,
that will help you very much
to get the the proper energy physically
and the good rest will help you to concentrate well.
Now let's come to the mental: in this channel,
my colleague has talked about the Yama and Niyama,
the ten moral principles universal principles.
So it's very important what we do outside of meditation
it affects how we are in meditation what we're feeling,
because our goal is something very subtle,
transcendental, pure, invisible,
so to catch that subtle flow we have to
live a life, which is, you know,
if I hurt someone, I've said some bad word,
or I've taken something that doesn't belong to me,
certainly these small little mistakes
are going to come and affect
that subtle flow I'm trying to generate
from my concentration in meditation.
So the Yamas and Niyamas are very helpful
to make a peaceful mind, a peaceful, you know,
the inner environment for meditation to take place.
Another thing is about the...
For for the mental is a liberal use of imagination,
so, you know, when we're meditating, if we can
do a checklist turning off the outer ear,
turning on the inner ear,
turning off the outer eye, turning on the inner eye,
turning off the external body, turning on the internal body.
Be liberal with the use of imagination in meditation.
Of course, when you learn your technique
from your teacher, you have a structure,
but within that you're able to intuitively,
you know, flow and find a space in your meditation,
which makes you feel more comfortable and deeper.
This you will feel yourself as you practice.
You know, Lord Buddha, he was a great yogi and
he had the capacity that...
There's a certain subtle nerve related to the
throat chakra called the Kurma Nadi
and Buddha had a capacity to control,
complete control over this Kurma Nadi
and that enabled him to sit for long hours
of still meditation. There was another saint of India
whose name was Valmiki,
the word Valmiki comes from the word Valmika, which is
Anthill so Valmiki, he could sit for such long meditation,
and still in deep with upright posture
that the ants would build a house around his body.
So this is the importance of the correct posture and
this helps to make the mind more concentrated.
Mentally - also is to have a firm determination.
Again, Buddha's story, you know his eight,
samyaka, samcalpa, one of his eight of the noble truths
was that firm determination.
And Lord Shiva. Shiva gave that first
secret of success with a firm determination
Because the journey is long
The practice of meditation is lifelong
and to get or touch that subtle flow with within us
which is beyond the mind,
it is a practice that requires quite a bit of
determination and willpower.
So how to get that firm determination?
Rejecting all negative thoughts.
So when my mind is flowing positive ideas,
I motivate them, I'm inspired.
My my heart center is strong
and I have the zeal and determination to go forward.
So, this firm determination is another important
aspect of the meditation and when we meditate also
from the spiritual side some useful tips are
when we do Kirtan: the "Baba Nam Kevalam"
meditation then this when we raise the hands
and we imagine that
our meditation is a service. So when we're
singing the "Baba Nam Kevalam" with that ideation -
"Love is all there is", we're imagining that Supreme
entity, you know, the gyana Yogi's,
the Yogi's that conceive, you know, that
goal is something impersonal
that is a Universal Consciousness,
Supreme Consciousness is a formless...
But the Bhakti yogi conceived of that
Universal Consciousness is something more
human, more within our human frame, body,
our mother, father entities.
And so when you're singing and you're trying to please
that entity, then this makes your mind happy
and you will start to feel the subtle flow that comes
with the meaning
of that "Baba Nam Kevalam" mantra.
So the other useful tip about meditation
is to make the mind one pointed.
This is called Agriya Buddhi in Sanskrit,
like the tip of a needle. Because our goal is that
formless, invisible transcendental consciousness.
Mind is defined as a phenomena wherein
thoughts constantly emerge and dissolve, so
in our mind is a constant state of clash and cohesion.
So in order to channelize
all those thousands of thoughts
the mind has to be one-pointed, Agrya Buddhi,
like the tip of a needle.
So in our meditation we try to develop this quality
in our practice.
And finally we come to the social side
the social side also is important because,
you know, that collective meditation,
if we can find a place where there's
a collective meditation going on.
Even a gold vessel -
it needs to be polished sometime.
So once a week the collective meditation will
strengthen our individual practice,
and the synergy we get from everybody
it certainly helps us in our individual practice.
Another thing is attending seminar or retreat.
So every six months or maybe once a year,
once every three months depending on what is available.
That collective energy of so many people
meditating five times a day,
doing yoga exercises twice a day,
doing the the Kirtan dance long hours.
There's a tremendous intense buildup of energies
and this will help you very much
to deepen your meditation,
it gives you a boost that carries you for many
days and weeks thereafter.
And finally, when we do meditation
from the other side of social aspect
whatever service we do, we do the service as
an act of selfless... Not wanting anything in return.
We're actually fulfilling the purpose
for the whole creation,
we help someone to move along the path
to better their life, to improve their condition
and to help them to come to the touch of spirituality.
We're fulfilling the plan of that Cosmic Father,
Cosmic Mother that everything comes from the One,
everything returns to the One.
So when we're assisting that Consciousness
in that Cosmic plan, this certainly will help us
to get a deep experience in meditation.
So these are some of the points physically,
mentally and spiritually, socially that will help us
to have a deeper experience of meditation.
Please try some of them or all of them
and I'm sure you will enjoy the beneficial results.
Thank you. Namaskar.