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धारण ध्यान समािधDhāra a Dhyāna Samādhiṇ
स्वािम िववेकानन्द योग अनुसन्धान सम्स्थानSvāmi Vivekānanda Yoga Anusandhāna
Samsthāna
Mind
According to modern science
Functioning of the brain
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
Facets of mind
• िचित्ता Cittā: Memory
• अहकंार Aha kāra: Egoṁ
• बुि Bद Buddi: Intellect
• मनस् Manas: Emotion
Nature of mind
Multiple subjects multiple thoughts
• चिञ्चल cañcala• Wandering
Effects:• Lot of energy wastage• Lot of tiredness
एकाग्रत Ekāgrata
Single subject multiple thoughts
• Concentration• Stream of connected thoughts
Effects:• Less energy wastage• Less tiredness
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
ध्यान Dhyāna
What is Dhyāna?
Single subject single thought
• Defocusing• Effortless धारण Dhāra a is ṇ ध्यान Dhyāna
ध्यान Dhyāna
तत्र प्रत्ययैकतानता ध्यानम्Tatra pratyayaikatānatā dhyānam
Uninterrupted flow of thought
Features of Dhyāna• Wakefulness, Awareness, Expansiveness• Slowness, Effortlessness
ध्यान Dhyāna
• Dhyāna or Meditation is a trifold process • ित्रपुिट Tripu iṭ• Three things are necessary• तैलधारा वत् Tailadhārā vat
Meditator Object
Process
समािध Samādhi
What is Samādhi?
सम्यक् अधीयते इतित समािधSamyak adhīyate iti samādhi
Becoming one with the seen
समािध SamādhiSamādhi is ित्रपुिटभङ्ग Tripu ibha gaṭ ṅ
• Increased knowledge about the object• JUMP: to higher level of consciousness
Meditator Object
Process
X
तदवेाथर्थ मात्र िनभार्थसं स्वरुप शून्यिमव समािधः
Tadevārtha mātra nirbhāsa svarupa ṁśūnyamiva samādhi ḥ
The object alone shines, our own reality vanishes
समािध Samādhi
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
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
Preparation
• कपालभाित Kapālabhāti
• िवभागीय प्रणायाम Vibhāgīya pra āyāmaṇ– Abdominal breathing– Thoracic breathing– Clavicular breathing– Full yogic breathing
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
ि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
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
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
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
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
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
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
Types of meditation
• Form / रुप / Rupa meditation• Sound / नाम / Nāma meditation
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
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 ----------------------
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
Different types of meditation
• OM meditation• Cyclic meditation• Transcendal meditation• Vipashyana meditation