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Monthly Sadhana





Monthly Sadhana

 Awareness and Gratitude Meditation

We begin this New Year with an invitation to explore Dehypnotic Meditation as devised by our Master teacher - Gurudev Swami Yogiraj Nanak. There are various “techniques” to Meditation taught by various teachers and schools, yet what makes this approach so special, unique, is that Yogiraj himself has devoted his entire life to practicing, experimenting, introspecting and studying all of Yoga and all known Yogic texts. In this process He has developed a style that digs deeply into the unconscious mind, helps cleanse and purify it so the unconscious can come to surface and in process we can observe our own mind, its tendencies, weaknesses, obstacles, and via this DM practice, we can transform ourselves and live as healthy, well integrated individuals. Yogiraj, in His physical form was living as a Yogi and attained the highest state of enlightenment - Nirvikalpa Samadhi.

This month we choose to start off with a simple meditation, an "Awareness and Gratitude Meditation." Before we begin to describe this process, take time to go through the quote below by the Dalai Lama. The Dehypnotic Meditation approach is based on similar concept. Likewise in this "Awareness and Gratitude Meditation”, we invite you to “dig deeper” to reach that inner awareness that transcends our association with persons, things, and thoughts. Often a meditation by other teachers / schools that may also  invoke “gratefulness" might ask you to express on surface level by suggesting you direct your Gratitude towards the very same we ask you to avoid : persons, objects, and thoughts. The DM goal is to have you reach beyond yourself and help transcend limitations of time and space.

“Generally speaking, our mind is predominantly directed towards external objects. Our attention follows after the sense experiences. It remains at a predominantly sensory and conceptual level. In other words, normally our awareness is directed towards physical sensory experiences and mental concepts. But in this exercise, what you should do is to withdraw your mind inward; don’t let it chase after or pay attention to sensory objects. At the same time, don’t allow it to be so totally withdrawn that there is a kind of dullness or lack of mindfulness. You should maintain a very full state of alertness and mindfulness, and then try to see the natural state of your consciousness—a state in which your consciousness is not afflicted by thoughts of the past, the things that have happened, your memories and remembrances; nor is it afflicted by thoughts of the future, like your future plans, anticipations, fears, and hopes. But rather, try to remain in a natural and neutral state.”  
- Dalai Lama

 Now the Awareness and Gratitude Meditation Begins:

1-Close your eyes and Observe the breathing process. Breath in and out slowly, deeply, and allow all of your mind to settle into the breath.
Take about 4-5 minutes for this process. If you have a mantra, this is opt time to coordinate mantra with the in-out breath

2-Now bring your awareness to the heart. Keep an inner, gentle Smile within  as you observe any sensations, feelings, thoughts.
Ask yourself : “What am I grateful for ..?”
Keep repeating this inquiry, this phrase many times over slowly and thoughtfully and with your gentle Smile within.

3- Now add an "Om” preceding and ask: “Om.. what am I grateful for ..?”
Again keep repeating this inquiry, this phrase many times over.

4- Bit at a time begin building on this “Om..” Allow this awareness to deepen, the Om becoming longer, smoother as you continue in this way repeating, inquiring: “A-u-m.. -what am I grateful for..?”

5- Now slowly, joyfully, let go and relax back into the body, open the eyes , and affirm:
 “I will judge Nothing that happens today in my practice and during the day, yet Yes - I will remain vigilant, I will do the needful to protect my Divine energy while remaining Grateful for this gift of Awareness and Gratitude practice. ”

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Please Note and be reminded on daily basis that your meditation practice, to bare positive results over time should consist of following four basic rules:

1. Daily practice 
Consistency is vital for any meditation practice. To explore and enjoy the full benefits of a meditation practice, it is vital that we commit to daily practice.
2. Location and time
 The brain works in such a way that if we choose a particular time and place for practicing meditation every day, chances are better that we will benefit much, much more. We recommend using a comfortable spot for meditation that is free from excess light, sound, and foremost, free from any physical distractions.
3. The right posture 
– The ideal meditation posture is a comfortable sitting position with the chin slightly tucked in, neck lifted upwards  and the back straight. The proper stance allows smooth blood circulation and breathing. (a tired body may tend to slouch the back or fold the legs, but it is vital that we remain alert and  correct the posture every time it goes off !)
4. Zero judgment 
– At  times we may feel the practice to be a complete failure. But we must Not let this overrule our commitment to a daily practice. The mind may wander, get distracted, or get disappointed (by possible feeling of under achievement), But our goal is to prevent this frustration and look beyond the temporary obstacles.


Also feel free to check out the links below to help understand more about Meditation, Mantra, and Shaktipat.

Why Meditate http://yogavanimission.org/?Intro_to_Yoga:Why_Meditate%3F

What is Mantra  http://yogavanimission.org/?Intro_to_Yoga:What_is_a_Mantra%3F

What is Shaktipat http://yogavanimission.org/?Intro_to_Yoga:What_is_Shaktipat%3F



Om Shantih , Shantih, Shantih - Eternal Peace


also check out our Monthly News Section


With Blessings and Love 

Yogavani Mission


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