Many Paths - Yoga Methods - Class Notes - June 11

Pre-class questions:

Sx: can i have some tips on meditation, i have successfully meditated once and after that, it hasn't worked, i think its some sort of mental block, can someone giv me tips on how 2 surpass that
JamesB7289: Sxxy, we are going to get into a class format soon.. but for beginning meditation tips you can refer to our site. Meditation Paths. Read the ones beginning January 8th.. for 8 weeks we did beginning meditation techniques. Then feel free to contact me with questions

Yoga Meditation Methods

Welcome to Meditation Paths everyone.. we are going to begin the presentation now. Tonight is the 4th week of our Many Paths series. We spent a couple of weeks on Buddhist methods. And last week we did a healing circle. Tonight I wanted to introduce the hindu/yoga traditions, which I think will take 2 or 3 weeks to do justice to, even in summary.

In this series we are looking at meditation techniques and just touching on the religions or beliefs that gave birth to them. As I just explained.. the purpose of this series is to touch on the various sources of techniques as background... but we are not advocating any religions. Yoga and Hinduism share a common root though.. I think of yoga as the non-religious version of the same ancient wisdom. Yoga is so old we don't have any modern way to measure its age.. it predates all recorded history.

It has been estimated that yoga is at least 5000 years old, and is perhaps close to 10,000 years old. Which brings up some interesting questions that are probably outside the realm of this class tonight... about what actually existed 10 or 15 thousand years ago. But one thing we know.. those ancient sages were onto something that modern science is only now beginning to comprehend.

They came up with the most systematic approach to health and spiritual evolution. Today you can learn about yoga at your local YMCA or community center.. but they usually dont' tell you what it's really for.

The physical aspects of yoga are part of a total system that prepares the body for reconnecting to the source... almost like preparing the circuits so they don't overload if we have a direct experience of "God".

Meditation is a very important part of yoga, and this is the area we are going to focus on for the purpose of this class. There are many methods of meditation incorporated into yoga.

I want to share a quote from Swami Rama about this..."Because of these mental processes, many meditative traditions seek to focus and quiet the mind by allowing the mind to concentrate on one object or stimulus at a time. Thus, the goal is not to make the mind empty, but rather, to quiet the mind by giving it one focus. "

"In many meditative traditions, a word, phrase, sound or symbol is used to give the mind this one-pointed focus on which to concentrate. Some meditative disciplines favor the use of visual symbols, while in our tradition, the emphasis is on the use of a mantra--a word, sound, or set of words that one uses to give the mind and object of concentration."

"Concentration is an important prerequisite for meditation..." end quote

Basically what he is saying is that the method is not as important as the goal. But one thing the yoga techniques do have in common is the use of concentration. Mantra is one focus method that Swami Rama mentioned. There are also visualization meditations where you try to imagine an object in complete detail. Until you can almost feel you are seeing it in real time. Or visualization of a distant place. Also in great detail.

Another technique is thinking of a subject and all its direct associations. These last few seem like mental weight lifting to me. But like weight lifting, they can cause mental development that parallels the physical development of a focused physical exercise. I personally prefer something more relaxing than a mental exercise that might cause me to sweat as much as lifting weights. But we are exploring here.. trying to look at all the choices, and we all will find different methods appeal to us, and that may even change over time.

In order to approach the yoga meditation techniques though, as Swami Rami pointed out.. we need to work on concentration. And for concentration practice there are also many methods. My personal favorite we have discussed in here before. That is using a candle to focus on. In the candle exercise, its best to use a candle that does not flicker much.. like the long thin kind, and trim the wick so its not very long. You set it in front of you, about 18 inches away, and just look at the flame.. try to only be aware of the flame as if nothing else exists in the world. Do this without making faces... relax and concentrate at the same time.. no grim faces of making an effort. Just be with the flame. And when your eyes get tired. close them and focus on the afterimage for awhile.. also relaxed but with full concentration.

You can practice concentrating on the sound of a ticking clock.. (this one is from an old yoga book.. do clocks still tick??) I had an old book on concentration that suggested focusing on the tip of the second hand of a clock as it moves around.. trying to see only the tip. This all seems pointless in and of itself, but it is practice in focusing.

If you think of what a magnifying glass can do with sunlight. It can create a point that will set a piece of paper on fire. Or think of a sharp pencil.. it will pierce cardboard alot easier than the eraser end. But we are not taught to focus our minds to this extent. The result of doing so can be very powerful.

Are there any questions or comments at this time? Ok then.

Tonight we are going to use a mantra during our meditation...since I don't think I can make a candle flame appear in the room. But I wanted to talk about concentration.. and suggest you try something like the candle if you have not done this before.. or even if you have. Next week we will look at other yoga meditation techniques.. and we'll see how it goes... if necessary we will continue the week after also.

I am going to lead us in a meditation.. but as I talk you through this, I am going to give you instructions that will work even better away from the computer at your own pace.. But I really do believe group meditation has a special energy to it. If we focus together, the energy of the group will help each of us to connect. I have always found this to be true in person, but also in a chat room.. cause what connects us has nothing to do with actual physical proximity.


Group Meditation

So we begin by assuming a comfortable position, with head, neck, and trunk aligned. On a chair, you might find it works best to sit near the edge with feet flat on the floor, knees lower than hips.. You want to find a balance that allows your back to be straight with no strain. You can sit however you feel comfortable.. its just a recomendation to be aligned and balanced in this way.

Find somewhere to rest your hands, either by the keyboard, or on your thighs.. then relax and try to sit very still. Adjust your position if you need to as you go, but sit as still as you can, and relax. Let all tension fall away.

Starting at the top of your head and working down, focus on your body and consciously release any tension...Relax forehead, jaw, neck, shoulders...Arms, torso, hips, legs, Occasionally recheck the key areas, like your forhead and jaw,to make sure tension did not sneak back in.

Now breathe deeply and smoothly, to your comfortable capacity. Try letting your stomach be soft, and move in and out with the breath, instead of moving the rib cage.

Feel the universal energy (prana or chi) filling you as you inhale.. think if it as a warm, peaceful energy. Breathe out all tension. Feel the peaceful energy of the breath as you breathe deeply and smoothly.

Now we are going to use a universal mantra that is sychronized with the breath.. as you inhale, hear in your mind the sound of SO, and as you exhale hear the sound of HUMM.. sooooo as you inhale, hummmm as you exhale.. let it reverberate inside your head. Let this sound be like a vibration, drowning out thoughts and distractions... try to concentrate on this.

Keep sitting very still and relaxing.. hearing sooooo as you inhale, and hummmm as you exhale. the literal translation of this is "I AM... I AM THAT meaning I am that infinute energy But a mantra does not have to have meaning, its a tool of focus.

Let the vibration of it wash over you as you continue to sit still and breathe deeply. Breathing in warm peaceful energy, hearing sooooo breathing out all tension and heaviness, hearing hummmm

Lets close our eyes a minute or two and just be in this peaceful vibration.

As you come back.. take one final deep breath and release like a sigh.. gently bringing this meditation to a close.


Final words:

Thanks for your attention... Away from the computer you might want to try this for about 15 minutes. Try the mantra for 5 or 10.

We try to touch on that group energy ever time we gather.. I feel it is one of the most important reasons for gathering.It's nice to gather in this vibration. What is called Satsang in the yoga traditions. I feel it is an important part of walking the path.. gathering to share energy.

Something special happens when we come together with intent. I feel a quiet humming.I am honored to be the mouth that calls us together, but the shared vibration is from the group.
Come again and bring anyone who you think would benefit. This is an ongoing class/group and we have all the summariesavailable for people to catch up.