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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

Universal Consciousness.

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

meditating together,

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.

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