Intro to Meditation/Types of Meditation/Busting Myths of Meditation

Please watch/practice/listen in on the videos below on “Intro to Meditation,” “Types of Meditation,” and “Busting Myths of Meditation” with Lori Pieper.

More on Types of Meditation from Anna Ferguson’s book, World Peace Yoga: Yoga for People Who Breathe.

Meditation on the Breath

This is a common meditation technique that centers around focusing on the breath without controlling it. Internal or external distractions may draw your attention away from your intended focus, so count your breaths and mentally repeat, “inhale” and “exhale,” while breathing in and out.

Another technique includes chanting a short mantra that corresponds to the breath. On your inhalation, quietly repeat “let,” and on your exhalation repeat “go” in your mind.

Your inhalations and exhalations may also correspond to the sounds of nature. When you begin to meditate, imagine each of your inhalations is an ocean wave crashing onto the shore; with each exhalation, the wave recedes back into the ocean.

There are many techniques for meditating on the breath. Choose the practice that works best for you, or feel free to create your own.

So Ham—I Am That, That I Am

Using the mantra so ham is another way to meditate on the breath. When you simply observe your inhales and exhales, an awareness of your authentic self—the center of your being—connects with the life force of your breath. You may reinforce this technique by mentally repeating the mantra so ham (pronounced so-hum).

On an inhale, mentally repeat so; on an exhale, mentally repeat ham, synchronizing your breath with the mantra. When you closely observe your breathing, you’ll notice that—as the breath comes in and goes out—it produces two tiny sounds: so on the inhale and ham on the exhale.

Between your inhalation and exhalation, and then between your exhalation and inhalation, there is often a short pause in which the mind is completely relaxed. When you breathe in and out, listen to so and ham, focusing on that pause for as long as it lasts. As you practice this technique, the space gradually expands.

The meaning of so ham is “I am that. That I am.” Another way of translating the mantra is “I am you. You are me. We are one.” This is the essence of yoga, which is union. Practicing this mantra assists with realizing our oneness of being, the interconnectedness of all life.

Musical Meditation

For those that find it challenging to focus their minds in silence, listening to music during  meditation practice is a wonderful way to reduce distractions. In this practice, peaceful music is the focal point for calming and relaxing the mind, whether you listen to soothing, uplifting notes or the repetitive sound vibration of Om.

When we utilize music to connect with our meditative state, we practice a form of nada yoga, which is the yoga of listening. We use music to refine our ears and improve our ability to listen. This leads to listening and connecting with our intuition. Experiencing music without analyzing it is meditation. It is a way to come more fully into the present moment by letting go of the unhealthy ego and thoughts of past or future events. These thoughts reside in the left hemisphere of the brain, which tends to categorize or separate individuals from other living beings, from the authentic self, and from nature. By tuning us into the present moment, music connects the individual to the collective consciousness. Uplifting, peaceful music is an expression of the true self, which is kind, compassionate, and creative.

Why is music such a powerful guide into our meditative states? The answer is vibration, which connects us to the core of everyone and everything. Though we may not always hear it with our physical ears, vibration is sound; everything is sound and vibration. Nada yoga is also known as the “internal sound stream.” Music is a wonderful assistant in focusing the mind during your meditation practice. Once you are more experienced, with a consistent meditation practice, explore practicing without music. You may focus on the music of the universe, which is the underlying vibration that creates everything in this world. It is synonymous with the music that permeates our hearts, souls, and entire beings.

Walking Meditation

You may practice walking meditation anywhere, including (but not limited to) art museums, neighborhoods, city sidewalks, hiking trails, and beaches. During this meditation, move your body slowly, with an awareness of every step. Place your feet consciously onto the ground, feeling the weight of your body shift as you bring each foot forward.

As you move, bring your attention to the physical feelings of your body. Notice your arms gently swaying from side to side. While you walk in silence, bring awareness to all five of your senses. Be aware (yet undisturbed) by smells, textures, tastes, sights, and sounds.

For example, you may smell the wonderful aroma of a lilac bush; feel a gentle breeze caressing your body; taste the salty air of the ocean; see a squirrel gathering food; or hear a birdsong in the evening. It is also possible that you may smell the stench of garbage, feel the bite of a mosquito, taste the fumes from car exhaust, see people arguing, or hear unkind words. Regardless of what your senses perceive, be undisturbed. Practice being equanimous by maintaining a state of peace, calm, and ease; remain fully present and aware of each step and breath.

While walking meditation may seem easier (or more pleasant) on a beach or in a forest, it is also a nice challenge to maintain calm and ease in an urban setting. Regardless of your surroundings, project your peaceful state—indeed, your blessing—on an environment that benefits from your presence. The goal of your practice is to maintain a meditative state of undisturbed calm in all situations and circumstances.

Trataka—Candle Gazing and Mandala Meditation

Trataka is a meditation technique that incorporates the flame of a candle as a focal point for your mind. To practice this type of meditation, elevate a lit candle to your eye level and gaze upon the tip of the flame. As the flame dances playfully, keep your gaze focused on the tip of the flame.

Unlike shatkarma (a kriya practice discussed in Chapter 5), this meditation practice does not require you to restrict your blinking reflexes or allow your eyes to tear up. Instead, the goal of trataka is to focus, calm, and soothe the mind. You may achieve a similar effect by using a mandala—a geometric figure or drawing that contains a perfect center—which you may gaze upon as a focal point. Both practices utilize objects as tools to bring about internal awareness.

Japa—Mantra Meditation

Japa yoga is a way to connect with the divine through repetition of a sacred mantra. To facilitate this practice, choose a mantra or prayer with which you feel a connection. Thismantra may be in Sanskrit, English, or any other language. It may be an affirmation, a yoga sutra, a chant, or a verse from a certain scripture.

Once you select a mantra, chant it aloud or quietly in your mind. Mantra meditation is a very powerful practice, since the mantra vibrations eventually become ingrained within our souls. A mantra may be a goal you desire to manifest—such as world peace—and you may chant it repeatedly, as both a focal point and as something to bring to fruition.

Mala—Meditation with Prayer Beads

Mala meditation utilizes prayer beads—like the Roman Catholic rosary and the Islamic misbaha—which facilitate the recitation of a prayer or mantra for each bead.

Yoga mala beads are strung consecutively on a loop that contains 108 beads, plus one larger bead that is set apart from the others. Almost all malas include this seva or “service bead,” which is also called the “mother bead” or “guru bead.” It signifies the end of one round in the prayer cycle. One prayer, chant, or affirmation equals one bead. On a full-sized mala, the guru bead is the 109th bead. The small wrist mala usually has 27 beads, plus a guru bead. The guru bead is a reminder of the inner guru, or the infinite wisdom, that is within us all.

In yoga philosophy, the number “108” represents sacred energy. In that same tradition, “1” stands for the authentic self or truth, “0” stands for wholeness in spiritual practice, and “8” stands for eternity. Additionally, the sum of 1 + 0 + 8 is “9,” the number that represents the divine within.

The number 9 is also significant as a symbol of infinity. Nine is the only number that is a multiple of itself on an infinite basis. For example, 9 ´ 12 = 108 and 1 + 0 + 8 = 9. When you multiply any number by 9 and then add the individual numbers of that sum together, the resulting number is always divisible by 9. Wrist malas typically contain 27 beads and are divisible by 9, which introduces the symbol of eternal peace to your meditation practice.

Often, a student receives a strand of mala beads from a teacher, who infuses it with a mantra. In the World Peace Yoga teacher training program, for example, we gift students with their own malas as a token of our honor and appreciation.

To practice mala meditation, hold the beads by draping them over the first finger on your right hand, with the seva bead on top. The hand holding the beads may rest on the knee, or you may bring both hands close to your heart with the bottom hand holding the draped beads. Begin by placing your thumb over the bead that is next to the seva bead and draping the remaining beads over the back of your hand.

Focus on that first bead and recite your mantra with the intention of penetrating the bead—and your life—with the mantra’s essence. Using your thumb, push that first bead downward and move onto the next bead in the strand. Continue, mindfully, until you reach the seva bead. At that point, simply turn the mala and start with the same bead upon which that round ended. Repeat for as many rounds as you like.

Chakra Color Meditation

Using the colors of the chakras is a wonderful meditation technique for balancing the body’s energy system, centering the mind, and moving the practicing yogi toward a state of equanimity and inner peace.

During chakra meditation with color, you may receive guidance from a teacher or simply talk yourself through the practice. Either way, your focus dwells on the colors associated with their respective chakras. Color is an excellent tool for meditation practice and assists with balancing moods and emotions.

Begin this practice by shifting your attention to the base of your spine, which relates to the muladhara chakra. Focusing on this chakra, imagine a red color surrounding your body. Let intuition be your guide when deciding how long to focus on each chakra and its connecting color. Once you feel ready to shift your concentration, move along to the next chakra.

Continue to move through the chakras by visualizing the colorful, glowing energy that emanates from each of them: svadisthana (orange); manipura (yellow); anahata (green); vishuddi (blue); ajna (indigo); and, finally, sahasrara (violet). While meditating on the sahasrara chakra, focus on the crown of your head and absorb the energy of all the chakras and their related colors.

As outlined below, each chakra represents a color, and each color embodies a specific quality:

• Muladhara (red): Red is a warming color that is tied to qualities of power and action. It represents vitality, high energy, and health.
• Svadhisthana (orange): Orange is an uplifting color that summons the energy of joy, enthusiasm, happiness, pleasure, and determination. It represents great courage, along with the ability to make difficult, life-changing decisions.
• Manipura (yellow): Yellow is the color of sunshine and is highly uplifting. This warm color may also be used to increase our concentration and focus.
• Anahata (green): Green is the color of nature and symbolizes growth and harmony. It is a balancing and healing color that expands our compassion and empathy while restoring our health.
• Vishuddha (blue): Blue is the calming color of the sky that fills us with thoughts of peace. It represents tranquility, stillness, sincerity, and truth.
• Ajna (indigo):Indigo is the color that represents integrity, devotion, wisdom, and service. Focusing on this color assists us with connecting more deeply to our intuition.
• Sahasrara (violet): Violet is the color of divinity and beauty; it deepens our sense of self-worth, self-love, and self-realization. This color is linked to creativity, imagination, and spirituality.