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धारण ध्यान समािधDhāra a Dhyāna Samādhiṇ
स्वािम िववेकानन्द योग अनुसन्धान सम्स्थानSvāmi Vivekānanda Yoga Anusandhāna
Samsthāna
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Mind
According to modern science
Functioning of the brain
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Mind
According to Yoga and spiritual lore
• Conglomeration of thoughts• Bundle of thoughts• Mind can exist with or without you• व्यक्त Vyakta अव्यक्त Avyakta• Manifested or may not be manifested
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Facets of mind
• िचित्ता Cittā: Memory
• अहकंार Aha kāra: Egoṁ
• बुि Bद Buddi: Intellect
• मनस् Manas: Emotion
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Nature of mind
Multiple subjects multiple thoughts
• चिञ्चल cañcala• Wandering
Effects:• Lot of energy wastage• Lot of tiredness
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एकाग्रत Ekāgrata
Single subject multiple thoughts
• Concentration• Stream of connected thoughts
Effects:• Less energy wastage• Less tiredness
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धारण Dhāra aṇSingle subject single thought
• Focusing• Less energy expenditure• Less tiredness
दशे बन्ध िचित्तस्य धारणDeśa bandha cittasya dhāra aṇ
Binding the mind to a particular place
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ध्यान Dhyāna
What is Dhyāna?
Single subject single thought
• Defocusing• Effortless धारण Dhāra a is ṇ ध्यान Dhyāna
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ध्यान Dhyāna
तत्र प्रत्ययैकतानता ध्यानम्Tatra pratyayaikatānatā dhyānam
Uninterrupted flow of thought
Features of Dhyāna• Wakefulness, Awareness, Expansiveness• Slowness, Effortlessness
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ध्यान Dhyāna
• Dhyāna or Meditation is a trifold process • ित्रपुिट Tripu iṭ• Three things are necessary• तैलधारा वत् Tailadhārā vat
Meditator Object
Process
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समािध Samādhi
What is Samādhi?
सम्यक् अधीयते इतित समािधSamyak adhīyate iti samādhi
Becoming one with the seen
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समािध SamādhiSamādhi is ित्रपुिटभङ्ग Tripu ibha gaṭ ṅ
• Increased knowledge about the object• JUMP: to higher level of consciousness
Meditator Object
Process
X
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तदवेाथर्थ मात्र िनभार्थसं स्वरुप शून्यिमव समािधः
Tadevārtha mātra nirbhāsa svarupa ṁśūnyamiva samādhi ḥ
The object alone shines, our own reality vanishes
समािध Samādhi
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संयम Sa yamaṁ
त्रयमकेत्र संयमः
Trayamekatra sa yamaṁ ḥ
The three happening one after the other is sa yamaṁ
धारण Dhāra a ṇ ध्यान Dhyāna समािध Samādhi
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Design of Meditation
Prayer:
शनैः शनःै उपरमेत्। बधु्या धृतित गृतहीतय।आत्म ससं्थं मनः कृत त्व। न ि Bकिञ्चदिप िचिन्तयेत्॥
Śanai śanai uparamet budhyā dh ti g hītayaḥ ḥ ṛ ṛĀtma sa stha mana k tva na kiñcidapi cintayetṁ ṁ ḥ ṛ
Slowly and slowly bring the mind to tranquilityIntelligently perform all your action,Freeze the mind to self / god, do not think of anything
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Preparation
• कपालभाित Kapālabhāti
• िवभागीय प्रणायाम Vibhāgīya pra āyāmaṇ– Abdominal breathing– Thoracic breathing– Clavicular breathing– Full yogic breathing
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Preparation
कपालभाितKapālabhāti:
* Forceful exhalation, passive inhalation* 1 time, 120 rounds/min (rpm)
Slow Normal Fast
< 5 rpm 15 to 20 rpm > 25 rpm
Prā āyāmaṇ Normal breathing
Kriya
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िवभागीय प्राणायामVibhāgīya Prā āyāma ṇSectional breathing:
* Abdominal breathing - अधम शास Adhama śvāsa- िचिन्मुद cinmudra
* Thoracic breathing - मध्यम शास Madhyama śvāsa – िचिन्मयमुद cinmayamudra
* Clavicular breathing - आध्य शास Ādhya śvāsa – आि Bदमुद Ādimudra
* Full yogic breathing - पूणर्थ शास Pūr a śvāsa – ṇ बहमुद Brahmamudra
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Preparation
• नािडि शुि Bद प्रणायाम Nā i śuddi pra āyāmaḍ ṇ
• Cooling pra āyāmaṇ– शीतिल Śītali– शीत्कारी Śītkārī– सदन्त Sadanta
• Laya pra āyāmaṇ– भ्रमरी Bhramarī
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नािडि शुि Bद प्राणायमNā i śuddi Prā āyamaḍ ṇ
* Inhale through left nostril, exhale through right nostril. * Inhale through right nostril, exhale through left nostril.
Benefits:* One universal practice without contra-indications* Promotes balance between Sympathetic and Parasympathetic nervous system* Reduction in anxiety and stress level
Benefits:* One universal practice without contra-indications* Promotes balance between Sympathetic and Parasympathetic nervous system* Reduction in anxiety and stress level
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शीतली प्राणायमŚītalī Prā āyamaṇ
* Inhale through the tongue, exhale slowly through the nose.* Feel the jet of cool air
* An overall cooling effect is observed
* Expansion from pointed to linear awareness
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शीत्कारी प्राणायमŚītkārī Prā āyamaṇ
* Inhale through mouth, exhale through nose.
* As the air moves through the tongue and mouth, it creates a cooling effect on the inner surfaces of the mouth.
* Expansion from linear to surface awareness
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सदन्त प्राणायमSadanta Prā āyamaṇ
* Inhale through the crevices of the teeth, exhale through nose.
Benefits of all three cooling Prā āyama practicesṇ
* Helpful in relaxing the muscles, smoothening the nervous system* Allergies due to cold can be effectively overcome* Spiritual growth by expansion of awareness
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भ्रामरी प्राणायमBhrāmarī Prā āyamaṇ
* Inhale fully, while exhaling produce the humming sound of a female bee. (Singgggg...)* Key is to produce resonance * Sound frequency = Natural frequency of the body
Benefits:* Helps to move from surface to 3D awareness* Calms down the mind (Mano vega)* Restlessness can be reduced
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Types of meditation
• Form / रुप / Rupa meditation• Sound / नाम / Nāma meditation
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How to do Rupa meditation?
Rupa meditation
• Single object multiple thoughts• एकाग्रता Ekāgratā Single object single thought• धारण Dhāra a Focusingṇ• Effortless Dhāra a ṇ ध्यान Dhyāna• Forget yourself, only ॐ कार om kāra shines• Then you reach समिध Samadhi• Silence
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How to do Nama meditation?
Nama meditation
• Choice of sound should result in calmness• Start chanting the nama ॐ ॐ ॐ ॐ ॐ ॐ ॐ • Continuous chanting of mantra जप Japa• Give some gap and slow down• ॐ ---------- ॐ ---------- ॐ• ॐ -------------------- ॐ -------------------- ॐ• Forget about ॐ कार om kāra अजप Ajapa• -------------------------- silence ----------------------
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Relaxation
Silence शािन्त मन्त्र Śānti mantra
सवे भवन्तु सुिखिनःसवे सन्तु िनरामयःसवे भदािण पश्यन्तुमा किश्चित् दःुखिभाग् भवेत्ॐ शािन्तः शािन्तः शािन्तः॥
Sarve bhavantu sukhinaḥSarve santu nirāmayaḥSarve bhadrā i paśyantuṇMā kaścit du khabhāg bhavetḥOm śānti śānti śāntiḥ ḥ ḥ
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Different types of meditation
• OM meditation• Cyclic meditation• Transcendal meditation• Vipashyana meditation