Meditation and The Monkey Mind
On the
International Yoga Day let us get clear on the Concept of Yoga and
Meditation.
The
moment we hear the word “meditation,” there are all kinds of misconceptions
about it. First of all the English word “meditation” doesn’t mean anything in
the sense, if you close your eyes and sit, in English we call it “meditation.”
You can sit with your eyes closed and do many things.
You can
do japa, tapa, dharana, dhyana, samadhi, shoonya. Or you might have just
mastered the art of sleeping in vertical postures just like our great Saints
and Gurus have done.
So what
is meditation then? Generally we assume that people are referring to what is
known as dhyan or concentration.
The
reason why most people who have tried meditation have come to the conclusion
that it’s very difficult or impossible is because they are trying to do it. In
that context of referring to dhyan as meditation, Sadhguru says it is not
something that you can do.
Nobody can do meditation but you can become meditative.
Meditation
is a certain quality. It is not a certain act. If you cultivate your body, your
mind, your energies and your emotions to a certain level of maturity,
meditation will naturally happen. It is just like if you keep the soil fertile,
if you give it the necessary manure and water and if the right kind of seed is
there, it will grow and bloom into flowers and fruits.
Similarly,
if you create the necessary atmosphere within yourself, then meditation will
naturally flower within you. It is a certain fragrance that one can enjoy
within himself.
The mind
does not like meditation because if you keep the body still, the mind will also
naturally become still. If you just learn how to keep your body absolutely
still, then your mind will also become still.
You just
need to observe yourself and see how many unnecessary movements your body makes
when you stand, sit or speak. If you look at your life, you will see that more
than half the time is taken up in these things that you yourself don’t care
for.
If you
keep the body still, the mind will slowly start collapsing and the mind knows
that it will become enslaved if it allows this. The main aspect of meditation
is, right now your mind is the boss and you are the slave. As you meditate and
become more meditative, you will become the boss and your mind will become the
slave and that is how it should always be.
As Guru Nanak Dev ji wrote: "Man Jeetai Jagjeet"; By conquering the mind you conquer the world! The mind is given to you to serve you, not to control you.
If you
don’t know how to keep the mind as a slave, it will put you through all kinds
of endless suffering. If you allow the mind to rule, it is a terrible master.
But as a slave, the mind is wonderful – it is a miraculous slave.
All the
academic degrees, material achievements, and trappings of success will not give
you self-command and self-mastery. Such things only come from mastery of the
mind. And mastery of the mind comes from a regular mindful discipline and
practice.
Let’s
take a look at this mindful discipline and the practice.
Time
required : 15
minutes daily for at least a week (though evidence suggests that mindfulness
increases the more you practice it).
How
to do it : The most
basic way to do mindful breathing is simply to focus your attention on your
breath, the inhale and exhale. You can do this while standing, but ideally
you’ll be sitting or even lying in a comfortable position. Your eyes may be
open or closed, but you may find it easier to maintain your focus if you close
your eyes.
It can
help to set aside a designated time for this exercise, but it can also help to
practice it when you’re feeling particularly stressed or anxious. Experts
believe a regular practice of mindful breathing can make it easier to do it in
difficult situations.
Sometimes,
especially when trying to calm yourself in a stressful moment, it might help to
start by taking an exaggerated breath: a deep inhale through your nostrils (3
seconds), hold your breath (2 seconds), and a long exhale through your mouth (4
seconds). Otherwise, simply observe each breath without trying to adjust it; it
may help to focus on the rise and fall of your chest or the sensation through
your nostrils.
As you do
so, you may find that your mind wanders, distracted by thoughts or bodily
sensations. That’s OK. Just notice that this is happening and gently bring your
attention back to your breath.
- Find
a relaxed, comfortable position. You could be seated on a chair or on the
floor on a cushion. Keep your back upright, but not too tight. Hands
resting wherever they’re comfortable. Tongue on the roof of your mouth or
wherever it’s comfortable.
- Notice
and relax your body. Try to notice the shape of your body, its weight. Let
yourself relax and become curious about your body seated here—the
sensations it experiences, the touch, the connection with the floor or the
chair. Relax any areas of tightness or tension. Just breathe.
- Tune
into your breath. Feel the natural flow of breath—in, out. You don’t need
to do anything to your breath. Not long, not short, just natural. Notice
where you feel your breath in your body. It might be in your abdomen. It
may be in your chest or throat or in your nostrils. See if you can feel
the sensations of breath, one breath at a time. When one breath ends, the
next breath begins.
- Now
as you do this, you might notice that your mind may start to wander. You
may start thinking about other things. If this happens, it is not a
problem. It's very natural. Just notice that your mind has wandered. You
can say “thinking” or “wandering” in your head softly. And then gently
redirect your attention right back to the breathing.
- Stay
here for five to seven minutes. Notice your breath, in silence. From time
to time, you’ll get lost in thought, then return to your breath.
- After
a few minutes, once again notice your body, your whole body, seated here.
Let yourself relax even more deeply and then offer yourself some
appreciation for doing this practice today.
Yoga Is The Journey Of The Self, To The Self Through The Self.Happy International Yoga Day
SOURCES:
Diana
Winston, Ph.D.,UCLA Mindful Awareness Research Center.
