What is Dyhana?
Meditation is the seventh Limb in Patanjali’s Eightfold Path of Yoga. There are many misconceptions about meditation. Some believe that meditation is a form of prayer or worship, while others think that meditation involves out of body experiences or that which is purely metaphysical.
But meditation is at neither extreme; being purely devotional or purely spiritual. Dhyana is ‘the control of the mind’ or the ‘uninterrupted flow of concentration’. For beginner’s this practice can be rather difficult and challenging.
But don’t give up. Through regular practice, and small steps, you too can reap the wonderful benefits of meditation. Perfection of consciousness or awareness is not required in order to see positive affects. Meditation, as with yoga in general, is a lifelong and ongoing process, in which we will be constantly learning, succeeding and failing, and growing through trial and error.
Meditating on a regular basis will increase in blood flow, increase in oxygen in the bloodstream, decrease blood pressure, lower the levels of blood lactate & cortisol, increase serotonin production, increase the ability to concentrate, & increase mental clarity and concentration.
So, how can the beginner begin the practice of meditation?
Although meditation techniques can differ: guided imagery, candle gazing, chanting mantras, beginner’s can successfully start their practice by following the below guidelines.
Find a comfortable & safe area that is quiet, the proper temperature, and where you will not be disturbed for the entire length of your practice.
Find a comfortable seated position. Although full lotus pose is traditionally used during meditation practice, it is perfectly acceptable to sit in any position, either on the floor/mat or a chair, as long as your back, neck and head are straight yet relaxed. Pay particular attention to your knees and feet. Ensure that you are not putting too much stress or strain on your knees, and be sure that you not inhibit circulation to your feet.
Begin your deep, diaphragmatic breathing, and feel your muscles relax and your center of focus draw within. Close your eyes, straighten your back, and draw your shoulders back & down. (this will ensure a straight back.)
You can place your hands gently folded in your lap, extend them palms down on your legs or knees, or place them in Jnana mudra. The Jnana mudra (Sanskrit: jñanamudrā), or "gesture of knowledge" is done by touching the tips of the thumb and the index together, forming a circle, and holding the hand palm up resting on the legs or knees.
Slow your breathing and give each inhale and exhale a count in your mind.
Inhale – count 1
Exhale – count 2
Inhale – count 1
Exhale – count 2
You will notice as you continue this practice, that your mind will inevitably wander. Thoughts or visions will intrude. However, be a third party observer from above. What the thoughts or pictures appear in your mind like clouds. Do not assign any judgment. Do not attempt to discern or analyze what pops into your mind. Simply watch the clouds appear, float across your mind’s eye, and continue out into the universe.
As soon as you realize that your mind has wandered, or you have attached onto a specific thought of vision, simply return to counting your breath.
When your practice has completed, bring the hands to namaste or prayer pose, shown below and bow to seal your practice.
