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Two techniques that can lead to both detachment and one-pointedness are Yogendra Nispandabhava and Candle-gazing Trataka
Meditation, as a means to attaining peace, has been recognised by cultures across the world. (PTI)
In his poem ‘Maine Aisa Kuchh Kaviyon Se Sun Rakha Tha’, renowned poet Harivansh Rai Bachchan wrote:
“Main wahin, wahin par gham hain, wahin par durbaltaayein hain,
Maine madira ko pi karke bhi dekh liya,
Maine madira ko taj kar ke bhi dekh liya,
Maine Kaabe ka hajj kar ke bhi dekh liya,
Maine sapnon ko sach kar ke bhi dekh liya,
Maine geeton ko rach kar ke bhi dekh liya…”
(Meaning: I’ve tried drinking alcohol, I’ve tried giving up alcohol, I’ve even tried visiting Kaaba for performing Haj, I have tried fulfilling all my dreams, and I have tried composing songs… but I remain at the same place, and so do my sorrows and weaknesses).
There comes a point in an individual’s life where work, action, movement and activity — all stop yielding comfort or the desired satisfaction and peace. In today’s times, particularly, peace is also increasingly being crowded out by various stresses, anxiety, depression and sleep disorders. It is then that one thinks of meditation.
Meditation, as a means to attaining peace, has been recognised by cultures across the world. The word ‘meditation’ is derived from meditacioun in French, which in turn derives from meditari in Latin, which is ‘to contemplate or ponder’. Theoria was the word (Greek) for the same purpose before this, whose roots lie in ‘dhyai’, a Sanskrit word for meditation, which is also the root for Dhyana, the contemplation practices used in ancient Indian cultures.*
In times of rising global tensions and personal stress factors, meditation can help one remain undisturbed and bring about an inner change towards lasting peace.
TIMELY REMINDER
In a week from today, the world will observe its first World Meditation Day.
December 21 is the time for the winter solstice, just like June 21 is the summer solstice. Solstices are astronomically significant days — times of transition that are highly potent for pausing, reflecting and going inward. December 21 also happens to be the shortest day in the year; the Sun’s energy is at its lowest on this day and here on, it can only go up. It is good day to set intentions for the brighter days coming up.
What is meditation, though, and how does one choose from the many methods available?
MEDITATION AND HOW TO GET THERE
Simply put, meditation is contemplating on one object or aspect to the exclusion of any others. Though it sounds simple enough, what gets in the way of this simple concept are distractions. Sage Patanjali refers to distractions as Chitta Vikshepa and lists them as illness, cravings, laziness, dullness, doubt, negligence, misperceptions, failure, and instability.
Such is the grip of these that when one does sit for meditation, it may finally end up being a 20-minute exercise in undisturbed thinking about your world of woes!
We, therefore, need to reduce the power of these distractions. Yogis suggest a twin approach: a) conviction, perseverance and ‘one-pointedness’ in following the discipline; and b) detachment.
Yoga gives us easy and scientific ways to lead the mind to a state of silence.
FIRST, CONDITION THE MIND
Meditation is for the mind and so, the process must begin with ‘Conditioning’, a preparatory exercise that helps in intention-setting.
The first conditioning is about making a firm resolve to utilise the winter solstice to begin the meditation journey. Plan to keep time aside. The most convenient slots are: first thing upon waking, just before sleeping, or any 20-minute slot during the day.
The second conditioning is done at the beginning of the meditation session, which ‘fixes’ the mind in the present and within the body. For this, sit in any meditative posture such as Lotus pose (Padmasana), Thunderbolt pose (Vajrasana), Easy pose (Sukhasana), or stand in the Prayer pose, Sthitaprarthanasana.
• Sit comfortably with body relaxed and spine straight.
• Close your eyes and bring your awareness to the breath.
• Watch the inhalation and exhalation at the tip of the nose.
• Extend it to watching the breath move in and out of the windpipe and lungs.
• Practise this for five minutes.
This practice for breath awareness and mindfulness is the first step in meditation. The slowed breath slows down thoughts in the mind. Yet, this is only the first step and does not guarantee that our worries and concerns won’t gate-crash when they are least wanted. For this, we need to go further to cultivate dispassion or detachment.
TWO CONCENTRATION TECHNIQUES FOR TRANQUILITY
Two techniques that can lead to both detachment and one-pointedness are Yogendra Nispandabhava and Candle-gazing Trataka. One-pointedness leads to stability, awareness and to meditation.
These methods work well because they bring the tired mind to a state of silence — through using the senses (indriyas) of sight and hearing — instead of giving the mind more work (by asking it to concentrate or meditate). The focussing and defocussing involved here help calm anxiety and are known to induce ‘spontaneous meditation’.
Yogendra NispandaBhava
1. Sit on the floor on a mat, taking the support of the wall for the back so that the spine remains naturally erect. Stretch out the feet and keep them comfortably apart. Rest the hands on the thighs loosely.
2. Choose any sound like the ticking of a clock or a piece of light instrumental music (not vocal).
3. Close your eyes and passively listen to the sound.
4. Bring your entire awareness to the ears where the sound is falling, but do not concentrate on the sound; let the listening be passive. This comes with steady practice.
5. Do this for 15 minutes.
Candle-gazing Trataka
1. Sit on a chair or on a mat on the floor comfortably, with back straight and arms and shoulders relaxed, palms on the knees.
2. Do a few eye movements — to the left, right, up and down — without moving the head or neck.
3. Light a candle and keep it about 2 feet away. Gaze at the flame without blinking, as long as possible.
4. Close the eyes and, with both hands in the shape of a cup, warm the eyes for a few seconds.
5. This exercise calms the restless mind.
6. Proceed to the next stage, where you focus on the flame, and then defocus. Focusing involves gazing intently at the wick of the candle. In defocussing, expand the gaze to take in the colour, shape and aura of the flame and the particles around it. Then continue gazing, but at nothing in particular.
7. Cup the eyes and warm them for a few seconds. Deeply relax them by a few rounds of deep breathing.
8. Focus again, and defocus again.
9. Close the eyes and reproduce the image of the flame in a) your heart centre, or b) the space between the eyebrows, and keep gazing at it.
10. The image may disappear after a while. Cup the palms and perform Bhramari pranayama (Bee Breath) thrice.
11. Sit in this state of silence for a while.
Set aside just 20 minutes a day in the morning or at night for these practices. Doing these practices may be an acquired taste; but remember, the end result is peace and steadily is the way to go.
(Note: Trataka must be avoided by those suffering from hallucinations).
*Source: Wikipedia
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
