Energization exercises...
First, one must have a calm mind in order to meditate. For the mind to be calm, the body must also be calm. This is why the ancient Rishis developed Hatha Yoga - to exercise the body so it could become calm in preparation for meditation. The original true purpose of Hatha Yoga has been somewhat lost in the west and morphed into physical fitness, exclusively for the purpose of physical health.
Paramhansa Yogananda developed a set of exercises to energize the body and prepare it for meditation. These exercises, referred to as “Yogoda” teach the participant how to surround each body cell with vital energy to maintain perfect health. It teaches how to recharge the body battery with fresh life-current by increasing the will power.
Paramhansa Yogananda developed a set of exercises to energize the body and prepare it for meditation. These exercises, referred to as “Yogoda” teach the participant how to surround each body cell with vital energy to maintain perfect health. It teaches how to recharge the body battery with fresh life-current by increasing the will power.
How to prepare for meditation...
First, Sit Upright
If on the floor on a mat or a meditation cushion:
• Sit on a folded blanket on your mat to slightly raise the hips.
• Sit in the half lotus, cross-legged, or full-lotus pose.
• Sit upright with a straight spine
• Your arms and palms should be turned upward.
• Place your palms at the joint between your thighs and torso.
If on a chair:
• Sit upright with a straight spine, away from the back of the chair.
• Place your feet flat on the floor.
• Your arms and palms should be turned upward.
• Place your palms at the joint between your thighs and torso.
Relax the Body
• Inhale sharply through the nose, with 1 short and 1 long inhalation (double breath).
• Tense the whole body until it vibrates with energy.
• Hold your breath and the tension for five seconds.
• Exhale forcibly through the mouth, with one short and one long exhalation (double breath).
• As you do, throw the tension out.
• Repeat several times.
If on the floor on a mat or a meditation cushion:
• Sit on a folded blanket on your mat to slightly raise the hips.
• Sit in the half lotus, cross-legged, or full-lotus pose.
• Sit upright with a straight spine
• Your arms and palms should be turned upward.
• Place your palms at the joint between your thighs and torso.
If on a chair:
• Sit upright with a straight spine, away from the back of the chair.
• Place your feet flat on the floor.
• Your arms and palms should be turned upward.
• Place your palms at the joint between your thighs and torso.
Relax the Body
• Inhale sharply through the nose, with 1 short and 1 long inhalation (double breath).
• Tense the whole body until it vibrates with energy.
• Hold your breath and the tension for five seconds.
• Exhale forcibly through the mouth, with one short and one long exhalation (double breath).
• As you do, throw the tension out.
• Repeat several times.
Swami Kriyananda chanting...
Chanting
(chant out loud along with the chants or silently, if you wish)
(chant out loud along with the chants or silently, if you wish)
Meditation proper...
Relax the Body.
It is common for new meditators, in an effort to concentrate, to tense the body unconsciously. Deep concentration, however, is possible only in a state of complete relaxation.
Sit Perfectly Still
• Moving your body even slightly sends the energy into the muscles.
• The purpose of yoga is to withdraw energy inward and upward, to the brain.
• Any physical movement during meditation will counteract your meditative effort.
• Try to think of your body as a rock — solid and unmoving.
• Refuse to move for the first five minutes of meditation.
• Your physical and mental restlessness will subside the longer you sit still.
• A glass of muddy water will become clear in time if it’s undisturbed.
• The same is true for us!
Eye Position
• Your eyes should be closed and held steady, looking slightly upwards.
• As if looking at a point about an arm’s length away.
• And level with the top of your head (also referred to as between the eyebrows).
• It is essential to keep your gaze gently raised to that point throughout your practice.
• This will magnetize your spiritual eye.
• It will also draw the energy to the highest spinal center, the seat of spiritual awakening in the body.
It is common for new meditators, in an effort to concentrate, to tense the body unconsciously. Deep concentration, however, is possible only in a state of complete relaxation.
Sit Perfectly Still
• Moving your body even slightly sends the energy into the muscles.
• The purpose of yoga is to withdraw energy inward and upward, to the brain.
• Any physical movement during meditation will counteract your meditative effort.
• Try to think of your body as a rock — solid and unmoving.
• Refuse to move for the first five minutes of meditation.
• Your physical and mental restlessness will subside the longer you sit still.
• A glass of muddy water will become clear in time if it’s undisturbed.
• The same is true for us!
Eye Position
• Your eyes should be closed and held steady, looking slightly upwards.
• As if looking at a point about an arm’s length away.
• And level with the top of your head (also referred to as between the eyebrows).
• It is essential to keep your gaze gently raised to that point throughout your practice.
• This will magnetize your spiritual eye.
• It will also draw the energy to the highest spinal center, the seat of spiritual awakening in the body.
Chakras...
We started as God’s idea in the causal world, beyond creation.
That idea created an astral world of pure thought.
In the astral plane we were endowed with seven energy centers, or chakras.
In the physical world, which is a reflection of the astral world, the physical spine has an astral compliment of chakras.
These chakras are referred to in the Christian Bible, in Revelations as “…the seven golden candlesticks…
the seven churches…the seven stars…”
Prayer...
Prayer and contemplation
• Begin your meditation with a prayer.
• This will help you remember why you are meditating!
• You will also be inviting the Divine, or your Higher Self, to help you in your practice.
• In yoga, your relationship with God is personal and individual. To help with this the Infinite Cosmic Consciousness is often referred to as your Heavenly Father/Divine Mother/Friend/Beloved God. Here are some prayers and affirmations I like to use.
• Begin your meditation with a prayer.
• This will help you remember why you are meditating!
• You will also be inviting the Divine, or your Higher Self, to help you in your practice.
• In yoga, your relationship with God is personal and individual. To help with this the Infinite Cosmic Consciousness is often referred to as your Heavenly Father/Divine Mother/Friend/Beloved God. Here are some prayers and affirmations I like to use.
"...pray in God, not to God"
[Yogananda] said, “Oliver, do you pray?” I said, “Well, Master, I think I pray inwardly all the time.” He said, “The next time you pray, pray in God not to God.” So when I sat down to meditate the next time, I imagined I was in God, like fish are in water. I swear, I felt the roots of my hair practically want to stand on end . . . Then you’re in contact with everything. When you pray at God, you feel like you’re separated from Him. When you pray in God, you’re in the scheme of the whole universe.
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