Physical and mental fatiguePhysical and mental fatigue can reduce immunity levels andcan reduce immunity levels and

thus make a person thus make a person prone to prone to illness.illness.

Meditation is one ofMeditation is one of

the many wonderful waysthe many wonderful ways to relax body and mind.to relax body and mind.

Body, Mind and SpiritBody, Mind and Spirit

Body and Spirit are connected by Body and Spirit are connected by

MindMindMind connects with the outer world Mind connects with the outer world

through sensory organsthrough sensory organsYou have started your lifeYou have started your life

with almost a blank memorywith almost a blank memoryMind generatesMind generates

thoughts and emotionsthoughts and emotions

MEDITATION – GOOD HEALTHMEDITATION – GOOD HEALTH

Regular exercise, Regular exercise,

good nutrition,good nutrition,

personal hygiene,personal hygiene,

good sleep and good sleep and relaxation,relaxation, value-orientation,value-orientation,

along with positive attitude along with positive attitude

can help keep mind and body can help keep mind and body HEALTHYHEALTHY and and

less prone to illnesses.less prone to illnesses.

MeditationMeditation

helps in helps in understanding understanding

ourselvesourselvesand more and more

particularlyparticularlythe nature ofthe nature of

~ ~ is restless is restless

~ is cluttered by thoughts, desires, ~ is cluttered by thoughts, desires, memoriesmemories

~ randomly moves from one thought ~ randomly moves from one thought to anotherto another

~ difficult to focus the mind ~ difficult to focus the mind especiallyespecially

when you want it to be still / calm when you want it to be still / calm

Benefits of meditationBenefits of meditation

improvement in mental and physical healthimprovement in mental and physical health feeling good about oneself and othersfeeling good about oneself and others relief from relief from stress and anxietystress and anxiety alleviation of painalleviation of pain greater sense of self-actualization greater sense of self-actualization self-directednessself-directedness if interested, initiates into spiritual realmif interested, initiates into spiritual realm gives you the POWER to change your lifegives you the POWER to change your life

FOR THE BETTERFOR THE BETTER

Frequently Asked Questions / Doubts :

1.Meditation is meant only for thosewho are spiritually inclined. With worldly attachmentsI am not spiritually inclined.

2. Meditation, Pranayama and Yogasanasare all generally considered as one package.Hence, starting with Meditationis not likely to be helpful.

3. At my age and stage, and with my presenthabits, activities, desires, tendencies, etc.I may not get the intended benefit ;it may all turnout to be a big waste of time.

4. Sitting idly, without doing any work,is not a part of my nature.

Also, my family may feel thatI am becoming increasingly other-worldly,and hence, may not cooperate / appreciate.

5. Is Spirituality / Meditationhelpful in handling stress and many other

similar situations ?

WE TAKE BATH / SHOWER EVERYDAY WE TAKE BATH / SHOWER EVERYDAY TO KEEP OUR BODY CLEAN.TO KEEP OUR BODY CLEAN.

MEDITATION IS THE INNER SHOWERMEDITATION IS THE INNER SHOWERTHAT KEEPS OUR MIND CLEAN.THAT KEEPS OUR MIND CLEAN.

SPIRITUALITYSPIRITUALITYis necessary for improving the is necessary for improving the QUALITY OF LIFE.QUALITY OF LIFE.

YOGAYOGAincludes Dhyana, Pranayama and Yogasanas.includes Dhyana, Pranayama and Yogasanas.

YogaYogaenriches one’s spiritenriches one’s spiritand gives inner strength.and gives inner strength.

When you meditate …When you meditate … What happens What happens in the body …in the body …

Body reaches a Body reaches a heightened restful stateheightened restful state while at the same time while at the same time

the brain becomes calm but remainsthe brain becomes calm but remainsin a state of in a state of heightened alertness.heightened alertness.

Heightened restful stateHeightened restful state - - lowered heart rate and pulse, lowered heart rate and pulse,

slow and calm breathing, andslow and calm breathing, and relaxed muscles. relaxed muscles.

Heightened alertnessHeightened alertness - - high activity of alpha and beta high activity of alpha and beta

waves. waves.

What happens What happens in the mind...in the mind... With lots of practice, With lots of practice,

the mind stops reacting tothe mind stops reacting tothoughts, thoughts, memories and desires memories and desires

andandfollows constructive actionsfollows constructive actions

Continuous practice of meditationContinuous practice of meditationhelps helps in acting constructivelyin acting constructively rather rather than merely helplessly reacting tothan merely helplessly reacting tolife-situationslife-situations

When the mind is calm,When the mind is calm,body improves its overall body improves its overall

functioningfunctioning

Research has establishedResearch has established beyond doubtbeyond doubt that … that …

PPracticing meditationracticing meditation on a regular basis foron a regular basis for

at least a monthat least a month will result in experiencingwill result in experiencing

better physical health,better physical health,feeling better about lives,feeling better about lives,a higher sense of self esteem and a higher sense of self esteem and thus feelthus feel

better-oriented in life.better-oriented in life.

Meditation is an adventure Meditation is an adventure to discover our Self –to discover our Self –

our strengths, and our hidden treasuresour strengths, and our hidden treasures

One simple Method ofOne simple Method ofGetting startedGetting started in in

MeditationMeditation • Sit comfortablySit comfortably• Concentrate on your breathConcentrate on your breath• Observe the feelingObserve the feeling• When thoughts drift,When thoughts drift,

return to your breathreturn to your breath• Observe thoughts, acknowledge themObserve thoughts, acknowledge them• Use breath as an anchorUse breath as an anchor• Experience the calmnessExperience the calmness

What is Meditation ?What is Meditation ?What is Meditation ?What is Meditation ?

A toolA toolfor experiencingfor experiencingPhysiological,Physiological,

mentalmental andand

spiritual spiritual well beingwell being

A toolA toolfor experiencingfor experiencingPhysiological,Physiological,

mentalmental andand

spiritual spiritual well beingwell being

Relaxation Meditation• Sit in a comfortable position withSit in a comfortable position with

back straight back straight ~~ keep all your things awaykeep all your things away

• Close your eyes, Close your eyes, slowly ~ with out any fearslowly ~ with out any fear

• Imagine a relaxing scene Imagine a relaxing scene ~~ really a really a pleasant and pleasant and a a memorable onememorable one

• Let some pleasant and soothing music Let some pleasant and soothing music help help you to relax and focus.you to relax and focus.

Playing background music helps to improvePlaying background music helps to improve

your focus and helps to stop unwanted your focus and helps to stop unwanted thoughts.thoughts.

• You can repeat this exercise anywhere You can repeat this exercise anywhere including in your office including in your office ~ during your lunch break.~ during your lunch break.

• Focus your attention on your Focus your attention on your breathing.breathing.

• Concentrate on breathing Concentrate on breathing in and out.in and out. • Count your breathingCount your breathing

using the numbers using the numbers 0 to 9.0 to 9. • Visualize images of the numbersVisualize images of the numbers

while breathing,while breathing, so as to make your breathingso as to make your breathing slow, deep & smooth.slow, deep & smooth.

In Meditative stateyour breathing becomes slow, deep, smooth, andslow, deep, smooth, and

abdominal.abdominal.

health, relaxation & positive health, relaxation & positive attitudeattitudeflowing into your bodyflowing into your body

when you when you inhaleinhale and and

stress, pain & negative attitudestress, pain & negative attitude flowing out from your bodyflowing out from your body

when you when you exhaleexhale

Let us combine theseLet us combine thesetwo and experience ~two and experience ~

in a small way.in a small way.

PracticePracticePracticePracticePracticePractice

What is your goal, in your Life ?What is your goal, in your Life ?You want unconditional joy.You want unconditional joy.

The TRUTH isThe TRUTH isyou are already that ~you are already that ~

regardless of your presentregardless of your presentPhysical, Mental, Emotional & SpiritualPhysical, Mental, Emotional & Spiritual

condition.condition.

Sincere Effort is neededSincere Effort is neededto discover your inner reality.to discover your inner reality.

Practice sincerely, andPractice sincerely, andbring it into conscious awarenessbring it into conscious awareness

from your innermost depths.from your innermost depths.

Spirituality Spirituality is belief in someone is belief in someone

or somethingor somethingwhich is bigger and more powerfulwhich is bigger and more powerful

than all of us.than all of us. You have not seen him, but You have not seen him, butyou can feel his presence.you can feel his presence.

Spirituality is being religious,Spirituality is being religious,without being ritualistic.without being ritualistic.

Spirituality is believingSpirituality is believingin the religion of humanity;in the religion of humanity;

involves supportinginvolves supportingwhat is right against what is wrong.what is right against what is wrong.

Spirituality Spirituality in practicein practice

is living a full and meaningful life.is living a full and meaningful life.

Be Good and Do Good.Be Good and Do Good.Help Ever; Hurt Never.Help Ever; Hurt Never.

Be Honest; Work Hard and Honestly.Be Honest; Work Hard and Honestly.Adapt WORK IS WORSHIP attitude.Adapt WORK IS WORSHIP attitude.

Walk your Talk.Walk your Talk.Practice Moral Values.Practice Moral Values.

Truthfulness, to the full.Truthfulness, to the full.

“ In deep meditationthe sense organs stop functioning;the mind does not look outward.It is like closing the gate of the outer

court in a house.There are five objects of the senses :form, taste, smell, touch and sound.They are left outside.”

~ The Gospel of Sri Ramakrishna

“ The flow of this continuous control of the mind becomes steady

when practised day after day,and the mind obtains the faculty ofconstant concentration.

How are we to know that the mind hasbecome concentrated ?

Because the idea of time will vanish.The more time passes unnoticed

the more concentrated we are.”

~ Swami Vivekananda

“ PRANAYAMA means the control of PRANA - breathing is only one of the many exercises

through which we get to the realPranayama.

Breath is like the fly-wheel of this machine, the body.In a big engine you find the fly-wheelfirst moving and that motion is conveyedto finer and finer machinery until the mostdelicate and finest mechanism in the machine is in motion.

The Breath is the fly-wheel, supplying and regulating the motive powerto everything in this body…

~ Swami Vivekananda

PROCESS OF MEDITATION

First sit in the posture in which you can sit stillfor a long time. All the nerve currents,which are working, pass along the spine.Let it be free from all pressure.

Sit for some time and let the mind run on. Yousimply wait and watch. Knowledge isPower. Until you know what the mind isdoing you cannot control it …

Sit for some time and let the mind run on.You simply wait and watch. . . Do not try to control the mind, but go onwith the rhythmic breathing for ten minutes.The Heart will become peaceful. You willlearn what rest is.

3 Stages in MEDITATION3 Stages in MEDITATION

The first is what is called DHARANA, The first is what is called DHARANA, concentrating the mind upon an object. concentrating the mind upon an object. . . . But the mind is wavering. . . . But the mind is wavering.

When it has become strong and does not When it has become strong and does not waver so much, it is called DHYANA, waver so much, it is called DHYANA, Meditation.Meditation.

And then there is a still higher state calledAnd then there is a still higher state calledSAMADHI or Absorption, when theSAMADHI or Absorption, when thedifferentiation between the object anddifferentiation between the object andyourself is lost. yourself is lost.

PRACTICAL HINTS ON MEDITATIONPRACTICAL HINTS ON MEDITATION

1. You must practice at least twice everyday1. You must practice at least twice everydayand the best times are towards the morningand the best times are towards the morningand the evening. The early morning andand the evening. The early morning andthe early evening are the two periods ofthe early evening are the two periods ofcalmness. Your body will have a like calmness. Your body will have a like tendency to become calm at those times. tendency to become calm at those times.

2. Purity ~ Physical and Mental. All Uncleanness,2. Purity ~ Physical and Mental. All Uncleanness,all that would draw the mind down,all that would draw the mind down,must be abandoned.must be abandoned.

3. Patience; at first, there will be wonderful3. Patience; at first, there will be wonderfulmanifestations, but they will all cease. Wait,manifestations, but they will all cease. Wait,and continue the practice.and continue the practice.

4. Perseverance. Never miss a day in practice. 4. Perseverance. Never miss a day in practice.

“ Each soul is potentially divine.The goal is tomanifest this divinity withinby controlling nature, external and internal. Do this either by work, or worship, orpsychic control, or philosophy – by one or more, or all of these – and be free. This is the whole of religion. Doctrines, or dogmas, or rituals, or books, or temples,or forms, are but secondary details.

. . . . .

“ . . . .Teach yourselves, teach everyone,his real nature, call upon the sleeping souland see how it awakes. Power will come, glory will come, goodness will come, purity will come, and everything that isexcellent will come, when the sleeping soulis roused to self-conscious activity.

All power is within you; you can do anythingand everything. Believe in that, do not believethat you are weak; Stand up and express the divinity within you.

. . . . .

“ . . . .This infinite power of the spirit,brought to bear upon matter,

evolves material development,made to act upon thought

evolves intellectuality,and made to act upon itself

makes of man a God.

~ Swami Vivekananda~ Swami Vivekananda

“ Belief in Karma ought to make the life pure,strong, serene, and glad. Only our owndeeds can hinder us; only our own willcan fetter us. Once let men recognisethis truth, and the hour of their liberationhas struck. Nature cannot enslave the soulthat by wisdom has gained power anduses both in love.

~ Annie Besant~

“ O! Youth or young man, whoever you fancythat you are neglected by the gods,know that if you become worse, you shallgo to worse souls, or if better to the better.In every succession of life and death, you will do and suffer what like may fitly sufferat the hands of like. This is the justice ofHeaven.

~ Plato