Meditation http://www.swamij.com/stepsmeditation.

htm

Home Site Map CDs 7 Skills Flexibility Lifestyle Short course 4 practices Systematic

Home About Basics Meditation Practices Philosophy Tradition

Yoga Connections Interactive Mantra Yoga Sutras Karma Lifestyle
Icons Mind CDs Kundalini Levels Fun/Misc.

Beginning, Intermediate, and Advanced

Four Steps 7 Skills Time & Place 16 Parts
Flexibility Systematic Types/Stages 5 Stages
50+ Methods Witnessing Mindfulness Dualism Yoga Nidra CD
Inviting Senses Converging Clearing Swami Jnaneshvara

Steps in Yoga Meditation

by Swami Jnaneshvara Bharati
SwamiJ.com

Yoga meditation is a systematic process, in which you

Yoga and Psychotherapy
work with the grosser, or more external aspects of your
Swami Rama, Swami ...
being, and then move inward, doing the more subtle
Best Price $1.95
practices, which gently brings you to meditation. (See or Buy New $11.07
also the article What is Yoga Meditation?)

The specific stretches or postures, survey or relaxation

methods, breathing practices, and types of meditation will Privacy Information
also vary, depending on your level of expertise and
predispositions. Neti pots
Meditation cushions
The amount of time spent with each of the practices may Meditation shawls
vary, depending on your own training and predispositions. The total length of practice (all Mala beads
four) may also vary (The 60-minute clock in the picture above is just an example).

Whichever practices are done, and however the time is divided, practicing in this
systematic way will definitely provide a deeper and richer meditation.

See also the article:

Flexibility in Your Practice Sequence
Seven Skills for Meditation

1 of 7 5/30/2011 4:36 PM
Meditation http://www.swamij.com/stepsmeditation.htm

Preparation for the Steps of Meditation

Best weight loss
Prepare the body physically. Bathe or wash your face, hands, and feet. Empty the bowels
at home
Quick & assured
and bladder. Have a regular time and place. Establish a lifestyle conducive to meditation.
way to lose
weight. I lost 2 kgs
Before doing the actual meditation sequence of stretches, survey, breathing, and
in 1 week- learn
meditation, it is most useful to spend some amount of time practicing contemplation,
how.
prayer, and/or mantra. This pre-meditation time is also an excellent time to reflect on your www.health-total.in/yoga+for+weight+loss
day, relationships, priorities in life, and reinforcing your commitment to your spiritual
practices. This is a process of internal dialogue, a positive way of self-discussion; it is a
two-sided communication with yourself, a dialogue, not just a one-sided monologue, or
chattering of the mind. Meditation
Explore Sudarshan
Kriya With Sri Sri
1. Stretches or Hatha Yoga postures Ravi Shanker
SpeakingTree.in/ArtofLiving

First, do a few simple stretches, or do hatha yoga postures, or do some other form of
exercise to loosen the body. Be sure to stay well within your own comfortable capacity.
(Within the Yoga system of meditation, the hatha postures are very useful as preparation Healing
for meditation, though not absolutely necessary when one wants only to sit for Meditation
meditation.) Cure All Incurable
Diseases by Yog
2. Survey of body or Relaxation Kriya,Yog
Nidra,Yogic
Healing
Next, do some form or relaxation exercise, such as Tension/Release, Complete Relaxation, www.yogichealing.in
or 61-Points. Become an explorer, an interior researcher, doing these practices as if you
are really curious about knowing yourself at all levels. In a sense, this stage is actually the
beginning of meditation (#4), in that you are meditating on the various aspects of the Want Monster
body. One very simple, straightforward way to do this is to simply sit still, without moving, Drives?
being aware of your ability to move, but that you are not using that ability. Many This 1 Simple Trick
will Add 30 Yards.
sensations and thought patterns will naturally arise and pass as you do this.
Watch Free Video
Now!
3. Breathing or Pranayama www.PerfectConnectionGolfSwing.com

Next, after the Stretches and Surveying, then regulate your breathing, starting with
breath awareness, diaphragmatic breathing, spinal breathing, and alternate nostril
breathing. Learn to practice breath awareness in both seated and in corpse postures.
Eliminate jerks and pauses, and allow the breath to be quiet and not shallow. Later, you
may add energizing practices such as bhastrika and kapalabhati. After working with the
body and breath in these ways, the mind wants only to go inside for meditation.

2 of 7 5/30/2011 4:36 PM
Meditation http://www.swamij.com/stepsmeditation.htm

4. Meditation itself
After the Stretches, Survey, and Breathing comes Meditation itself. For meditation, first
learn to meditate on feeling the touch of breath as it flows in and out of the nostrils,
learning to let thoughts come and go. Gradually, allow the conscious mind to still itself.
You may wish to use a mantra or sacred word, or some other object of focus (The Soham Yoga Psychology
mantra naturally flows with the breath). Later, learn to examine the unconscious while Swami Ajaya
remaining undisturbed, unaffected, and uninvolved. Best Price $0.01
or Buy New $10.36

After learning to meditate on breath, then add meditation in the space between the breasts
or eyebrows, depending on your predisposition either for emotions and feelings, or for
thoughts and thinking. Follow your predisposition for either listening into the silence for
Privacy Information
the source of all sound, or watching into the darkness for the source of all light, that which
is the source of the part of yourself that declares, “I am”.

The are a variety of other categories, objects, or methods of meditation to explore as well
within the Yoga system of meditation. Each of them brings progress on the path.

Attention

The process of Attention moving inward moves through stages:

1. Dharana, or concentration: The effort to repeatedly bring the attention to that one
point of focus, while learning to remain undisturbed by the activities of the world, the
sensations of the body (though this exploration is a preliminary practice), and the many
other streams of the mind (though these are also explored in the purifying process).

2. Dhyana, or meditation: When the attention remains on that one point of focus for a
sustained period of time, or said differently, when the same object repeatedly arises in
attention, without other intervening thoughts capturing attention, this is called meditation.

3. Samadhi, or absorption: With concentration (dharana) and meditation (dhyana), there

are three things: 1) observer, 2) process of observing, and 3) object that is being
observed. With deep absorption, or samadhi, it is as if these three collapse into only one,
the object. It is as if there is no longer an observer and a process of observing; there is
only the object of observation. The three have merged into one, unbroken experience.

3 of 7 5/30/2011 4:36 PM
Meditation http://www.swamij.com/stepsmeditation.htm

Yoga Nidra CD

Royal Path Meditation and Its Practice The Art of Joyful Living
Swami Rama Swami Rama Rama, Swami Rama
Best Price $5.54 Best Price $3.39 Best Price $0.26
or Buy New $14.95 or Buy New $9.42 or Buy New

Privacy Information Privacy Information Privacy Information

-------

This site is devoted to presenting the ancient Self-Realization path of the Tradition of the
Himalayan masters in simple, understandable and beneficial ways, while not compromising
quality or depth. The goal of our sadhana or practices is the highest Joy that comes from
the Realization in direct experience of the center of consciousness, the Self, the Atman or
Purusha, which is one and the same with the Absolute Reality. This Self-Realization comes
through Yoga meditation of the Yoga Sutras, the contemplative insight of Advaita Vedanta,

4 of 7 5/30/2011 4:36 PM
Meditation http://www.swamij.com/stepsmeditation.htm

and the intense devotion of Samaya Sri Vidya Tantra, the three of which complement one
another like fingers on a hand. We employ the classical approaches of Raja, Jnana, Karma,
and Bhakti Yoga, as well as Hatha, Kriya, Kundalini, Laya, Mantra, Nada, Siddha, and
Tantra Yoga. Meditation, contemplation, mantra and prayer finally converge into a unified
force directed towards the final stage, piercing the pearl of wisdom called bindu, leading to
the Absolute.

Psychotherapy East and

West
Swami Ajaya
Best Price $0.01
or Buy New $15.95

Privacy Information

Neti pots
Meditation cushions
Meditation shawls
Mala beads

5 of 7 5/30/2011 4:36 PM
Meditation http://www.swamij.com/stepsmeditation.htm

How To Sing -
Really Sing
Breakthrough
Method Releases
Your Unique Voice!
Watch Videos
www.TheSingingZone.com

Free Guided
Meditations
Eliminate Stress
EASY to Learn...
Free Email
Support!
AxelG.com

SBI Life - Smart

Scholar
Secure your childs
future. Gain from
the markets. Know
more today!
www.sbilife.co.in

Health
Insurance@Rs.60/M
Entire Family
Covered For Rs.2
per Day. Compare
Plans Before U
Buy.
www.PolicyBazaar.com/Health-Plans

6 of 7 5/30/2011 4:36 PM
Meditation http://www.swamij.com/stepsmeditation.htm

Perennial Psychology of
the Bhagavad...
Swami Rama
Best Price $2.77
or Buy New $12.10

Privacy Information

7 of 7 5/30/2011 4:36 PM