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© Jain Vishva Bharati, 2009
Published by: Jain Vishva Bharati Ladnun, Rajasthan, India
ISBN 81-7195-136-8 First Edition : 2009
Cover and Book Design by: Shivani and Sanjeev Bothra
[email protected]
Type Setting at: HyperLink-India
Printed at: Payorite Print Media Pvt. Ltd. Udaipur, India
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Blessings
T
his world is dualistic. Matter and consciousness are the two seed elements of its existence. Both can be useful as well as problematic. The basic three potentialities of matter are to sustain life, fullfil needs and bring satisfaction. The fundamental sources of consciousness are three senses, mind and emotions. Sensual perception of matter makes the mind fickle, sprouting the seeds of desire and attachment in the emotional area of the brain. The whole system creates the cycle of endless problems and sorrow. The medium to break this cycle is restrainment of senses, concentration of mind and purity of emotions. This is the role objective of Preksha Meditation. Preksha Meditation has two principle aspects 1. Practice of concentration of mind. 2. Practice of being thoughtlessness Breathing, Psychic centers, colours and mantra, practices render primary support at the initial stage, Contemplation is also the supportive element of Preksha Meditation. The practice of contemplation is very effective for bringing change in habits and transformation of consciousness. Alternatively practice of meditation and contemplation, being backbone strengthen the spiritual practice. ~3~
Chanting of Mantras is also very helpful and influential. In Preksha Meditation one concentrates on sound and vibration to travel beyond them. A practitioner can never reach at the level of excellence right at the beginning step. Hence methodology has been designed, keeping in view the progressive development in this field. The practice of Upasampada (guiding principles of Preksha Meditation) builds the basic foundation of meditation and contemplation and thus leads to the ultimate destination. Mukhya Niyojika sadhvi VishrutVibha has written this introductory book on Preksha Meditation for its awareness. It will help to draw a clear picture of its objective and methodology. It is essential to understand Preksha Meditation in a simple and scientific way. I hope this book will fullfil this need. 8th May, 2009 Ladnun (Rajasthan)
Acharya Mahapragya
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Editorial
M
odern society is facing unending mental, physical, and emotional stresses as a result of overwhelming want for material wealth. The question arises as to how one can achieve tranquility and peace of mind? The most common and popular ways to reduce these stresses include, going out on holidays or putting oneself under the influence of alcohol or other drugs. Since, these methods provide only short-term relief being transitory in nature, and are often harmful or illegal. They cannot prove successful in long run. In addition, these methods cannot be applied to overcome other problems such as lack of concentration, forgetfulness, and absent-mindedness. Similarly, these ways cannot bring about a transition in the personality and fail to impart true inner peace. As a result, we continue to bear the wrath of a stressful mind in every sphere of our life. We compromise our happiness, progress, success, and even physical and ecological well-being. Under such a scenario, it is essential for us to realize the need for transformation in our attitudes and bring about a change in our traditional mind set. It is also necessary for all of us to possess and sustain an optimistic approach towards the problems of life and exhibit a pleasant countenance that can be accepted and admired by all. Although, most of us long for a calm and compassionate character, we hardly know the process to achieve it.
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The question that comes to our mind is whether meditation comes to our rescue? Can it offer solutions to our problems? The answer is certainly ‘YES’. Meditation is the need of the hour whose applicability is not at all limited and influenced by age, caste, gender, profession, religion or any other external factors. It can be practiced by one and all, irrespective of the nature and magnitude of their problems. Meditation can be as helpful and relevant to a 90-yearold person as to a 9-year old child. The applicability of meditation is not restricted to ascetics and nuns only. Students, professionals, businessman, housewives, even retires, and all those who want to lead a peaceful and healthy life can practice it. It is this broad applicability and usefulness of meditation that has inspired me to write ‘An Introduction to Preksha Meditation’. I assume, it will serve as an attempt of utmost responsibility, sincere desire, and honest effort in the service to the modern society, especially when the young generation is oriented more towards physical appearance and fitness rather caring for their mental health and peace. ‘An Introduction to Preksha Meditation’ is my third creation in the series subsequent to ‘An Introduction to Jainism’ and ‘An Introduction to Terapanth’. I believe, the readers will be benefited by this work. This book will provide only a brief introduction to a system of meditation that is very ancient and that was rediscovered in 1975 by Acharya Mahapragya being inspired by Acharya Tulsi. Readers who are interested in learning more should consult the books on Preksha Meditation written by Acharya Mahapragya that are listed in Chapter 28. These books provide more detail not only on the ~6~
theory of Preksha Meditation but also on the actual techniques that are used. In Chapters 26 and 27, the readers are provided with the information concerning Preksha Meditation camps, centers, and courses. I am extremely grateful to Acharya Mahapragya, Yuvacharya Mahashraman, and SadhviPramukha KanakPrabha for their blessings. I am especially thankful to Muni Kumar Shraman for inspiration and creative suggestions. Dr. Nirmala Bardiya helped me in editing the work. Gary provided final touch. Sadhvi Vandana Shree helped me in proof-reading. Shivani Bothra and Sanjeev Bothra have worked out the creative inputs. I hope the readers and practitioners of Preksha Meditation will evaluate it. Sadhvi VishrutVibha
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Index Chapter
Page
1.
Significance of Preksha Meditation ............................ 10
2.
History of Preksha Meditation ................................... 13
3.
Basic Principles of Preksha Meditation ...................... 16
4.
Upsampada (Guiding Principles of Preksha Meditation) .............. 19
5.
Arham (Mantra) ......................................................... 24
6.
Kayotsarg (Relaxation)................................................ 26
7.
Antaryatra (Internal Trip) ........................................... 30
8.
Shvas Preksha (Perception of Breathing) .................... 34
9.
Samvriti Shvas Preksha (Perception of Alternate Breathing)............................ 39
10.
Sharir Preksha (Perception of Body) .......................... 42
11.
Chaitanya Kendra Preksha (Perception of Psychic Centers) ................................. 45
12.
Leshya Dhyan (Perception of Colors) ........................ 50
13.
Anupreksha (Contemplation) ..................................... 55
14.
Mantra Meditation ..................................................... 59
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Chapter
Page
15.
Yogasana (Yogic Exercises) .......................................... 62
16.
Pranayam (Breathing Exercises) .................................. 66
17.
Mudra (Body Posture and Position of Hands) .......... 69
18.
Dhvani (Sound).......................................................... 71
19.
Vartamaan Kshan ki Preksha (Perception of the Present Moment) .......................... 73
20.
Vichaar Preksha (Perception of Thought) .................. 75
21.
Animesh Preksha (to Concentrate One’s Mind at One Point with Open Eyes) ... 76
22.
Sutra (Aphorism) ........................................................ 77
23.
Mangal Bhaavana (Auspicious Aspiration) ................. 80
24.
Anand Bhaavana (Reiteration of Bliss) ...................... 82
25.
Preksha Song .............................................................. 85
26.
Preksha Meditation Camps and Workshops .............. 86
27.
Meditation Centers..................................................... 89
28.
Literature on Preksha Meditation .............................. 92
29.
Experiences of Preksha Meditation Participants ......... 94
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1 Significance of Preksha Meditation
P
reksha Meditation is not just for achieving physical, mental, and emotional well-being but a key to spiritual treasure trove. Today, eminent doctors, specialists, and general practitioners have agreed that mediation is a powerful complementary therapy. Meditation can help us in healing and sustenance of good health. It can cure and even protect us from several psychosomatic disorders that result from mental stress and tension. Preksha Meditation is a technique of meditation that aims at bringing about positive attitudinal and behavioural changes through overall transformation in the personality. Although, the technique of Preksha Meditation is derived from the wisdom of ancient philosophy, it is authentically based on current scientific principles. The main purpose of the Preksha Meditation is to purify the mental state. A human mind is constantly exposed to contaminating urges, emotions, and passions. Therefore, it is essential to remove these obstacles. Peace of mind appears with the disappearance of the impure thoughts. In addition, balanced mind, equanimity, and well-being are also ~ 10 ~
An introduction to Preksha Meditation
experienced simultaneously. Uncontrolled emotions like anger, greed etc. are not only the hurdles in spiritual progress but also becomes the cause of disaster in social life. We can understand it through an illustration. Once a gentleman bought a new car. The family felt extremely happy with the possession. In the evening, the son was playing with his friends and unknowingly hit the car with a sharp stone. The father got furious, when he saw the damaged car. In a spate of anger, he hit his son with the iron rod he was holding. The child’s hand started bleeding profusely. He became unconscious with unbearable pain. Immediately, he was rushed to the hospital and was operated upon. After a while, he regained consciousness and apologized to his father. He said, ‘Sorry Dad, I hit and damaged your new beautiful car. I will never do it again.’ Hearing his little son’s words, tears rolled down the father’s cheeks. He was speechless. Suddenly, the little boy felt that he has no fingers in his hand. He asked his father innocently ‘Dad, when will I have my fingers back?’ The father went blank. He did not have the courage to face his son. Can you imagine the agony of an innocent child and the regret of a father who disabled his own son’s life for a petty car? How many times all of us fall into similar situations everyday and react under uncontrolled anger and have to regret later? Have you ever understood why it happens? The scientific explanation to the problem can be found in the fact that human beings possess two different parts of the brain. One is known as the animal brain, responsible for our fundamental animal-like instincts and the other called the rational or logical brain that imparts us with much finer humane ~ 11 ~
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qualities. However, whenever we are over possessed and controlled by the first brain, we lose control over our logical powers and fall into situations as illustrated above. Under such situations, Preksha Meditation can help us regain, sustain, and establish dominance of the logical brain over the animal brain. We are showered with excellent mental and spiritual teachings that can also help us transform our lifestyle. But in majority of the cases, these teachings and our thought process dominated by our lifestyle go parallel to each other and never seem to meet each other. As a result, the majority of us fall prey to the circumstances very easily. For instance, a person can make a resolution not to tell a lie, but a difficult situation may change him easily and compel him to behave differently. This kind of temporary transformation happens because we often fail to register the resolution into the subconscious mind and it remains at the level of our conscious mind only. Unless and until a resolution gets ‘consolidated’ into our unconscious mind, we cannot experience the bliss of a permanent transformation. Through the practice of Preksha Meditation, we try to reach our unconscious mind, consolidate our resolution, and experience the permanent transformation of our personality.
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2 History of Preksha Meditation
Historical background The practice of meditation in India dates back to the time of Lord Rishabh, who was the propounder and the first tirthankar (ford founder) of Jainism. Evidences in the Agamas (Jain Scripture) reveal that Bahubali, son of Lord Rishabh attained salvation after he practiced uninterrupted Kayotsarg, a form of meditation for twelve months. It is believed that he was so immobile that even creepers grew around his body. Chakravarti Bharat, brother of Bahubali also attained seamless knowledge through contemplation and meditation. His dedication and perfection in the art of contemplation and meditation led him to become the omniscient - ‘all knowing’. Similarly, we know that the entire penance (sadhana) of the twentyfourth, the last tirthankar of Jainism, Lord Mahavir, revolved around meditation (dhyan) and relaxation (kayotsarg). Hundreds of his ascetics were clairvoyants, telepathists, and omniscients, who had ~ 13 ~
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achieved special powers through the practice of meditation. Successive Acharyas (head of the sect) and the current ascetics of Jain community still continue to live with the same tradition. The roots of the Jain tradition of meditation are found in the Jain Agamas. In the 28th chapter of Uttaradhyayan, we find a brief and systematic description of the path to salvation. References of this kind of penance can also be found in 32nd chapter of Uttaradhyayan. Findings in the ancient literature Ayaro, illustrates the process of Jain-sadhana in detail. Meditation and Asanas are also expounded in certain chapters of Sutrakritang, Bhagwati, and Sthananga. The description of penance is given in Aupapatika Sutra. The later Jain Acharyas also contributed significantly towards the development of the practice of meditation. Acharya Kundkunda (1st Cent., A.D.), wrote Samaysara, Pravacanasara and introduced a new way to meditate. Umaswati (2nd and 3rd Cent., A.D.) edited Tatvarthsutra in which he expounded the path to salvation through meditation. Acharya Bhadrabahu had practiced Mahaapran Meditation for twelve years. Acharya Haribhadrasuri added a new chapter to Jain-yoga in the 8th Cent., A.D. He introduced a new method and compared Jain-yoga with other methods. He wrote several books including Yoga Bindu, Yoga Drishti Samuccaya, Yoga Shatak, and Yoga Vinshika. In the 12th Cent., A.D. Acharya Hemchandra wrote Yogashastra. The most recent contributions of Acharya Tulsi and Acharya Mahapragya (21st Cent. A.D.) 9th and 10th Acharyas of the Jain Terapanth sect, respectively include extensive review and revival of the ancient tradition of meditation known as Preksha Meditation. ~ 14 ~
An introduction to Preksha Meditation
Foundation In the middle age, the practice of meditation was overlooked in Jain tradition. Acharya Tulsi was the pioneer to lay the foundation for the revival of this ancient art of meditation. Under his supervision, research was also initiated on the ancient Agam texts. The scholastic insight into the Uttaradhyayan Agam and other scriptures reveal the facts related to the Swetambar and Digambar (two major Jain-sects) traditions. During the course of the study, diverse elements of meditation also came into light. Acharya Tulsi directed Muni Nathmal (present Acharya Mahapragya) to rediscover this ancient art of meditation and bring it back to life in the context of Jainism. Subsequently, during the Udaipur Chaturmas in 1948 (Vikram Samvat 2019), work in this direction was initiated. The fundamental elements of meditation were sorted out, experimented, and then put back into practice. Twenty years of dedicated efforts of Acharya Mahapragya finally bore fruits and the scientific path of Preksha Meditation along with spiritual vision came into existence at Jaipur in 1975.
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3 Basic Principles of Preksha Meditation
Basic principle Since perception is the key to this meditation technique, it is known as Preksha Meditation. Preksha means to perceive and Dhyan means meditation. The word Preksha is derived from the root iksha, which means to see. When the prefix Pra is added, it becomes Pra+iksha, which now means to perceive carefully and profoundly being free from attachment and aversion. In this technique, one has to observe the internal phenomenon of the body. In the beginning a person observes the states of the gross body, then the phases of the taijas sharir, (the electrical body), followed by the vibrations in the karma sharir (the micro body). At a more advanced stage of the meditation process, the practitioner may succeed even in witnessing his past life. Thus while progressing through the gross to the subtle bodies, the art of visualizing ones own self may be acquired.
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Sampikkhae Appagamappaenam’ this aphorism from the Jain canon Dasaveaaliyam forms the basic principle for Preksha Meditation. It means, ‘See yourself through yourself.’ Perceive and realize the most subtle aspects of consciousness through your own conscious mind.’ Acharya Siddhasen (6th Cent., A.D.) wrote, ‘Let us observe the state of our body, perceive the form of our mind. Let us sit in meditation and observe the different states of our body.’ Thousand of different kinds of changes occur in our body and to witness all these changes with inner eye is called the perception of self through self.
Basic components In order to achieve perfection in the technique of Preksha Meditation, one has to pass through various stages. The basic components of Preksha Meditation are: • Kayotsarg (relaxation) • Antaryatra (internal trip) • Shvas Preksha (perception of breathing) • Sharir Preksha (perception of physical body) • Chaitanya Kendra Preksha (perception of psychic centers) • Leshya Dhyna (perception of psychic colour) • Anupreksha (contemplation) • Chanting of Mantras (mantra meditation)
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Supporting components • • • •
Asana (yogic exercise) Pranayam (restraining the breath) Mudra (posture) Dhvani (sound)
Advanced components • Vartamaan Kshan ki Preksha (perception of the present moment) • Vichaar Preksha (perception of thought) • Animesh Preksha, Traatak (focusing on a single point with open eyes without blinking)
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4 Upsampada
U
psampada serves as a fertilizer in the garden of spiritual life. Without making it an integral part of our life, we cannot realize the fruits of meditation. Upsampada not only enhances the spiritual level but also improves the social, professional, intellectual, physical, and emotional aspects of our life. One who wants to practice Preksha Meditation must obey the following upsampada (guiding principles): • Bhaavakriya (mind-body harmony) • Pratikriya virati (restraint of reaction) • Maitri (universal amity) • Mit ahar (restraint in eating) • Mit bhashan (restraint of speech)
Bhaavakriya Bhava means the intentions, feelings, or thoughts behind any activity. Kriya means action. Bhaavakriya is the inner aspect of any activity. It implies the unison of mind, emotions and activity. There are three dimensions of bhaavakriya.
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An introduction to Preksha Meditation
The first dimension of bhaavakriya is to remain conscious and aware of each and every moment. A person may seem to be listening but his mind may remain occupied elsewhere. As a result, he will not be able to understand the task. A practitioner of bhaavakriya remains fully attentive and aware of all the happenings and tasks that are performed by him in every particular moment. The second dimension of bhaavakriya is to live in the present. Majority of the people remain preoccupied with the memory of the past or imaginations of the future instead of living in the present. Of course, one cannot completely disengage oneself from the past or the future, but one must refrain from unnecessary memories or imaginations. One who learns the technique of living in the present can avoid unnecessary involvement with worries of the past or future. Living in the present is essential for achieving success. The third dimension of bhaavakriya is to act, (whatever we do), consciously, to engage oneself completely in only the action one is performing at that particular moment. That is, while walking all you do is just walk, while eating just eat, while washing dishes, just wash the dishes, while meditating just meditate. If we can concentrate on the actions we perform, then it becomes much easier to practice perpetual meditation. Time bound meditation can be practiced twice or thrice a day but bhaavakriya is a kind of meditation which can be practiced through out the day round the clock.
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An introduction to Preksha Meditation
Pratikriya virati Newton’s third law for the non-living objects states ‘For every action there is an equal and opposite reaction.’ The realistic law for all living beings is ‘To be action-oriented and not reaction oriented’. However, reaction has become an integral part of the human nature, in spite of the fact that every individual desires for freedom. Everything that we do including talking, hearing, seeing, eating, reading, etc. both involves and generates some sort of reaction. The realistic path to freedom is to free our consciousness from impurities of thoughts and emotions. To defeat anger, ego, deceit, and any other reactive attitude, we need to practice equanimity and restraint from reactions of all sorts.
Maitri As a good human being, one should possess the feeling of amity towards all living beings. Friendliness should not be confined only to restricting oneself from entering a quarrel or argument. Amity means seeing and recognizing oneself in others. One should consider others as equal to the self, neither inferior nor superior. The feeling of amity should be free from personal gains and should apply universally to all living beings. It builts a strong foundation for Preksha Meditation by relieving oneself from attachment and aversion. This will change our attitude and outlook towards every other individual. The practitioner of Preksha Meditation should nurture, display, and propagate the feeling of friendliness towards all living beings.
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An introduction to Preksha Meditation
Mit ahar Food provides fuel to the body, while the actions feed the mind. In other words, in order to control mind we need to control the body and vice versa. Eating is important to keep the body functioning but restrained eating is the key to a happy and healthy life. Unhealthy eating habits cause laziness and drowsiness. Over eating or eating unpalatable food is prohibited for any sadhak, a practitioner. It is one of the biggest obstacles in the path of meditation. A sadhak can reach the depth of meditation simply by controlling his diet.
Mit bhashan Speech is an important and one of the strongest media to express one’s feelings. Only through expression of our views and feelings we can remain part of the society. Unfortunately, most of the time we speak a lot and lose energy and time. Hence it is important for us to first learn the art of speaking and then restraint of speech. Manifestation of higher degree of meditation also requires to engross in inner silence and peace. If a practitioner is unable to maintain total silence, he may practice restraint of speech. One should always think twice before speaking and avoid use of words that hurt others. Restraint speech is a valuable tool for leading a good and successful life.
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Conclusion These upsampadas (guiding principles) of Preksha Meditation are not only essential during the practice of Preksha Meditation but also in every day life. They are the foundation for inculcating good habits and for shaping a healthy, happy, and successful life. Mindbody harmony, restraint from reaction, universal amity, restraint of speech, and restraint in eating can not only protect us from many physical, emotional, and behavioural problems, but can also enhance our spiritual life and make us admirable by others.
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5 Arham
T
he practice of Preksha Meditation begins with the auspicious recitation of ‘Arham’. It is a powerful mantra that helps to stimulate our vital energy. Man is highly influenced by external forces. The most effective ways to influence our vital power is sound vibrations. Since sounds have different wavelengths, their effects are also dissimilar. Whenever we speak we produce different sound vibrations. However, we hardly try to identify the source as to where from these spoken letters originate? There are different places of articulation in our body, e.g. the articulation of ‘Arham’ is as under: ‘A’ is pronounced from the throat ‘R’ from the cerebrum in the brain ‘Ha’ from the larynx ‘M’ from the lips
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An introduction to Preksha Meditation
• When we pronounce ‘A’, our center of purity, the location of the thyroid gland gets activated, which controls the metabolism of the body. The secretions of this gland influence both the mind and the body. • Pronunciation of ‘rha’ stimulates the frontal lobe of the brain, the center of peace. It is also the location of the hypothalamus. It forms the central point the subtle body and the gross body. • When one pronunces ‘m’ the lips gets closed. Its sound stimulates the entire brain. The vibrations issued from rhythmic recitation are powerful enough to awaken various centers of consciousness and rekindle pran shakti (the vital energy). In other words, we can say that the rhythmic recitation of the mantra ‘Arham’ can be extremely helpful. It alleviates our tension and stress and creates an atmosphere of peace and harmony.
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6 Kayotsarg
K
ayotsarg means relaxation of the body with full awareness. According to Lord Mahavir ‘relaxation relieves one from all sorrow.’ Modern era has termed kayotsarg as relaxation. Relaxation is the process of awakening the consciousness and relieving oneself from stresses. The first step in Preksha Meditation is relaxation, through which the stability of body is achieved. In this practice, the muscles are relieved from stress and relaxed by autosuggestion. The practice of relaxation also constitutes the foundation for anupreksha (contemplation) and meditation. These are two important way of bringing about a change in life. Unless one practice kayotsarg along with the exercise of Anupreksha and meditation one dosen't prove to be effective.
Objectives The main objectives of relaxation are: • To realize that the soul and the body are two different entities • To reduce physical inertia • To acuminate intelligence ~ 26 ~
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• To develop the aptitude of enduring pain and pleasure with equanimity • To observe the subtleties of our inner body, • To gain control over our emotions All these factors play an important role in the spiritual life and are of utmost importance for a Sadhak, a practitioner. A monk is required to perform relaxation whenever he returns from a visit and also in the event of an unusual dream. In addition, any one who achieves these goals is sure to succeed in life. There are four stages of kayotsorg : 1. Stability of body 2. Relief from all kinds of tensions 3. Abandoning the gross body and coming closer to the subtle body. 4. Realizing the detachment of soul from the body. Realizing that the soul and the body are two different entities.
Technique There are four stage of kayotsarg : 1. Stability of body 2. Relief from all kinds of tension 3. Abandoning the gross body and coming closer to the subtle one. 4. Realizing the separate existance of soul from the body.
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Relaxation can be performed in any of the three postures i.e. 1. Standing 2. Sitting 3. Lying down For relaxation, select a quiet, clean and pleasant place. Those who are young and strong can do relaxation in standing posture. Those who are relatively aged and weak can choose either a sitting or a lying down posture. In any of these postures, the body is to be kept calm and stable. The neck, spine/vertebral column, and waist should be erect and straight but without stiffness, and entire body should be left loose. Now simply focusing on each and every part of the body experience relaxation through autosuggestion. Relaxation is very useful in relieving oneself from tensions or anxiety. Half an hour of relaxation can be equivalent to and even more effective in providing rest to the body than two hours of sleep. Relaxation can be practiced for a long time in continuity or even with breaks in between. In order to achieve different effects, one can practice it at different time.
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An introduction to Preksha Meditation
Durations • For physical and mental health perform relaxation for 20 seconds to 5 minutes, several times a day • Begin any work with 2 minutes practice of relaxation • After finishing any work practice relaxation for 20 minutes • For emotional well being practice relaxation for 45 minutes, every day before lunch
Benefits of kayotsarg • • • • • • • • •
Relieves oneself from physical, mental, and emotional stress Soothes the nervous system Decelerates the rate of metabolism, breathing, and heartbeats Increases the operational efficiency Solves the problem of insomnia Helps a person to remain calm and peaceful under any situation Positive changes in the bio-electrical activities of the brain Alertness sharpens the intellect and concentration is achieved Constant self-awareness leads to self-realization
Conclusion It has been pointed out that if a person learns and practice kayotsarg and perform the exercise atleast for half an hour everyday, he will remains free from tension under all circumstances. Hence kayotsarg helps a men to get into the depth of consciousness.
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7 Antaryatra
T
here exists two worlds-the external and the inner world. The human consciousness has a natural tendency to incline towards the external world. This is because the sense are continually in touch with the external world. The eyes analyse physical beauty, the ears receive and respond to the sound waves, the nose identifies various smells, the tongue relishes different kinds of flavours and the skin gives the sense of touch. Similarly, the mind is conditioned and acclimatized with the impressions of the external world. In contrast, the inner world often remains unexplored because we are not acquainted with the powers that assist us in realization of the true beauty of it. In Preksha Meditation, there is a technique named Antaryatra through which one can become familiar with the inner world and realise oneself.
Objectives The objectives of Antaryatra are: • To initiate upward movement of vital energy. The mind moves from shakti kendra (the center of energy) towards the gyan kendra (the center of knowledge) ~ 30 ~
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• To cultivate the power of self restraint • To boost the vital energy • To create a strong platform for meditation The flow of consciousness in the central nervous system (CNS) is called the internal trip. The human nervous system comprises three sub-systems: 1. Parasympathetic nervous system (ida) 2. Sympathetic nervous system (pingla) 3. Central nervous system (sushumna) The outward flow of 'vital energy' is facilitated by the parasympathetic and sympathetic nervous systems. In terms of Hatha yoga, these are synonyms for ida and pingla, respectively. For the inward flow, the consciousness must travel from ida and pingla towards the sushumna or the spinal cord.
Technique In order to visit the inner world by undertaking the internal trip, one must withdraw ones attention from all the external objects and focus on the center of vital energy, situated at the base of the backbone or the vertebral column. Let the consciousness flow through the spinal cord all the way from the center of vital energy up to the center of knowledge situated in the middle of the skull. We can understand this process through an example. Consider a well with water. A man passes by and wants to fill a drum of water. He cannot reach the water below directly, so he makes use of a ~ 31 ~
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rope, ties a bucket with the rope. The bucket is lowered into the well, filled with water and then pulled out. By repeatedly filling and emptying the bucket, he can fetch desired quantity of water. Similarly, our consciousness takes the shape of a bucket and the breath of the rope for the transport of the vital energy from the center of vital energy all the way to the center of knowledge and vice versa. Synchronize ones internal trip with the process of breathing. During exhalation, one should undertake the upward trip. Where as, during the inhalation one should undertake the downward trip. While practicing internal trip, it is essential to remain in the state of deep concentration.
Benefits • Promotes physical well being by strengthening the nervous system • Promotes mental well being by revitalization of the mental abilities • Promotes emotional well being by establishment of sustainable control over emotions • Promotes spiritual well being by establishment of efficient flow of pran, the vital energy • Sustained practice helps the practitioner to over come the anxiety and frustration of everyday life and assist in the awakening of super natural powers
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Conclusion Internal trip guides us to the unexplored zones of our body, the tremendous source of positive energy hidden within us. It also strengthens the spiritual side of our life.
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8 Shvas Preksha
B
reath acts as a bridge between the body and the consciousness. Breath is the invigorating element of the body that keeps it active and running. A person may survive without food and water for days but not without air (breathing). Therefore, it is essential for all of us to learn and practice the correct way of breathing, the vital force of life.
Objectives Following are the objectives of perception of breathing • To practice scientific way of complete breathing with total awareness • To be free from attachment and aversion • To improve concentration and alertness • To overcome negative emotions • To live in the present moment
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Significance of long breathing On an average, under normal conditions, human beings breathe 15 times in a minute (both inhalation and exhalation takes 2 seconds each). However, during the outburst of emotions or anxiety, the breathing rate increases to 20 to 25 breaths per minute, and may increase further with increase in the intensity of the emotions. It is believed that rapid breathing is often harmful to the health and may disturb the blood circulation. Under such situations, perception of long breathing, does not only control the breathing rate but also help to decrease it to about 6 breaths each minute. The ideal breathing rate of one breath per minute is also achievable. We do not allow a single breath to go in and come out without being fully aware of it. Generally, majority of us don’t breathe to the full capacity of our lungs. Incomplete breathing leads to insufficient supply of oxygen to the metabolizing cells, that in turn affects working efficiency of the body. In contrast, long breathing makes the body energized. Long breathing for 10-15 minutes can rejuvenate an otherwise exhausted person. In addition, long breathing helps in keeping the brain active and responsive, which has three times higher demand for oxygen as compared to the rest of the body.
Technique During the perception of the breathing, all three sets of muscles (intercostal, diaphragm, clavicle) work in a rhythmic fashion to facilitate complete breathing. During the process of correct breathing, ~ 35 ~
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the air enters the lungs as a continuous flow without panting. During inhalation, the lungs get filled with the air and the diaphragm is lowered that in turn expands the abdomen. In contrast, during exhalation the lungs contract along with the abdominal muscles. The following sequence of steps illustrates the scientifically correct way of breathing: • Relax the body with your eyes closed • Make the breath slow, long, and rhythmic • During inhalation, the abdominal muscles should expand • During exhalation, the abdominal muscles should contract • Feel the vibrations of breath at the navel • To avoid any type of stress, don’t enforce exceedingly longer breathing • Practice long, and rhythmic breaths which can be characterized as mentioned below: - Establishment of uniformity of time taken during the inhalation and exhalation as the process is repeated over and over again - The time taken for exhalation should exceed that of the inhalation time. For example, if inhalation is completed in 8 seconds, then exhalation must continue at least for 12 seconds. Extended exhalation ensures efficient removal of carbon dioxide from the lungs, thereby alleviates stress and fatigue.
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Benefits Regular practice of perception of breathing imparts following physical, psychological, and spiritual benefits to the practitioner: (a) Physical • Regulation of blood pressure • Enhancement in the bio-energy • Reinforcement of the vital energy required to maintain good health • Regulation of the nervous system and the endocrine system • Purification of the blood and promotion of good health (b)Psychological • Sharpens reasoning skills and memory power • Enhancement of mental concentration • Provides peace of mind • Alleviation of restlessness and anxiety • Improvement in the working efficiency of the mind and the body (c) Emotional • Establishes control and balance of emotions • Alleviation of negative traits such as ego, anger, and greed • Alleviation of outburst of emotions (d)Spiritual • Self realization • Equanimity ~ 37 ~
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Conclusion Breathing is an event of the immediate present and is perceived instantly as it happens. It makes us live in the present moment and hence, keeps one away from the thoughts and worries of the past and future. The visualization of each breath with full awareness gives us a moment of experiencing pure consciousness that is free from attachment and aversion, desires and passions. Hence, perception of breathing guides us in our journey to self-realization. If children are taught to practice long breathing daily for 20 minutes from the very beginning, their lives will be filled with energy, vigour, and enthusiasm. It will help them alleviate their pride, anger, and greed.
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9 Samavritti Shvas Preksha
I
n our day to day life, we experience manifestation and coexistence of two opposing principles e.g. hot and cold, harmony and chaos, love and hate, good and evil, beauty and ugliness, constructive and destructive ideas, negative and positive attitudes, and so on. Under normal situations, these opposing forces remain in equilibrium. Similarly, our body maintains harmony between the two opposing subsystems of the autonomic nervous system that are responsible for our physical and psychological well-being. This harmony gets disturbed due to the fast life style of this age. Breathing can bring about substantial changes in our life because breath remains connected and control the working and harmony of both nervous system. We can breath either through the right or the left nostrils, or through both of these. Breathing through alternate nostrils is an amazing phenomenon and the selection of the nostril largely governs the type of activities that ensue. For example, fervid actions can be accomplished while breathing through the right nostril. In contrast, breathing through left nostril imparts patience and perseverance. Similarly, breathing through both the nostrils takes us to the state of samadhi, a form of deep meditation. ~ 39 ~
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Objectives The main objectives of the perception of alternate breathing are: • To achieve and sustain a state of equanimity • To establish homeostasis in the body functions and processes • To gain higher levels of consciousness During the last millennium, scientific discoveries have revealed the secrets of the working strategies and the connection of the two cerebral hemispheres and the process of breathing. The right hemisphere of the brain offers discipline, faith, friendliness, good conduct, and other similar positive attributes while the left hemisphere gifts logical and reasoning capabilities. Establishing balance between both the hemispheres is the objective of Samavritti Shvasa Preksha. For a spiritual life, equanimity is the founding principle. It is believed that the state of equanimity can be achieved by equally activating both the respiratory cycles. A more active right cycle causes aggression, anger, and tension while a more active left cycle leads to fear and inferiority complex. While practicing alternate breathing, mind and breath should accompany each other. Holding of the breath also plays an important role in achieving the state of thoughtlessness.
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Technique First, inhale through the right nostril and hold the breath inside. Exhale through the left nostril and hold the breath outside. Now, inhale through the left nostril and hold the breath inside. Then exhale through the right nostril and hold the breath outside. It completes one round of alternate breathing. Regular practice of perception of alternate breathing can enhance mental concentration.
Benefits Perception of alternate breathing is a unique technique, which offers several benefits: • Achieves higher levels of consciousness • Increases mental concentration and alertness • Provides extra sensory perceptions and intuition • Establishes homeostasis in the body functions and processes
Conclusion Perception of alternate breathing is a scientific technique in which alternate breathing is practiced to help us establish the state of equanimity and lead a healthy life.
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10 Sharir Preksha
I
n Preksha Meditation, great emphasis is laid on the physical body because it houses the soul and is thus the gateway to the invisible soul. However, in order to know and understand the soul, one must first get oneself acquainted with the subtleties of the physical body. Perception of the body involves observation of the body from the crust to the core i.e. moving from the gross body to the subtle body, and finally to the consciousness. During the perception of the body, vibrations are felt all over the skin, followed by perception and awareness of: • Superficial sensations on the skin such as contact with clothes, warmth, itching, etc. • Sensations of muscular movements • Deeper sensations of internal organs • Subtle vibrations of bio-electrical impulses in the nervous system
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Objectives The main goals of the perception of the body are: • To comprehend the realities of the physical body • To detach from the material world • To perceive the subtleties of the inner world For perception of the subtleties of physical body, one needs to withdraw from the external world and allow the mind to incline towards the internal vibrations. In order to be able to do so, the practitioner begins the perception process from the toe and moves all the way to the top of the head, while intensely focusing on every part of the body, and observing the sensations and vibrations happening in the body.
Technique The practice of the perception of body consists in concentrating the mind on each part of the body, one by one and perceiving the sensations and vibrations taking place in each part. Here the perception does not mean the visual perception, but the mental one. The sensations may be superficial sensation of the skin such as the contact with your clothes, warmth or coolness etc., or they may be the sensations of pain, numbness etc. felt in the muscles or the vibrations of the electrical impulses in the nervous system or any other type of vibrations. Starting from the surface one has to penetrate deeply inside and try to become aware of the internal and subtle vibrations. While practising it one should try to keep ones mind free from like or dislike.
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Benefits Perception of the body helps in achieving the following physical, psychological, and spiritual benefits: (a) Physical • Strengthening of the immune system • Improvement in the digestion efficiency • Regulation of the blood circulation • Balance between the sympathetic and parasympathetic nervous systems (b)Psychological • Improvement in the mental concentration and alertness • Allows to visualize and focus on the internal phenomena of the body (c) Spiritual • Realization of the soul
Conclusion Sharir Preksha helps us to obtain greater insight into the nature of our inner self. It can act as a complementary therapy, when followed along with the main course of medication. This helps to boost our physical and mental health and play a vital role in alleviating several psychosomatic diseases.
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11 Chaitanya Kendra Preksha
I
n order to gain finer individual traits, human beings have been longing for ways of self-transformation. This change in the personality is possible through perception of psychic centers, which results in the harmonization of the endocrine system - the main source of our emotions. Preksha Meditation has recognised thirteen important centers for this purpose. The human endocrine system secretes extra-cellular signalling chemical compounds called hormones and governs growth, metabolism, and emotions through them. It is commonly believed that our emotions are product of our brain where as, in reality, emotions are the result of hormones. Meditation on the psychic centers can establish control over endocrine system and bring about transformation in our personality.
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Objectives Although, our consciousness resides through out the body, it subsists in its most concentrated form along the psychic centers. In other words, psychic centers are the focal points from where the waves of consciousness emanate in the body. During the perception of psychic centers, attention is focused for a long time on a specific part of the body. The main objectives of the perception of the psychic centers are: • Rectification of attitudes, behaviour, and emotions • Transformation in the habits • Building a positive character and compassionate personality • Establishment of control over emotions Human beings are unique in the sense that they possess logical and reasoning power. However, good ideals and positive character can be sustained only through proper understanding of the centers of the character-building. Perception of the psychic centers is an important technique for this purpose. Character is not linked with brain, but is linked with the endocrine system. In other words, one may be intelligent but not necessarily a good human being. The basic source of character is the karmic body. The vibrations of karmic body reach the electrical body. The vibrations of the electrical body enter the physical body and thus influence the endocrine glands or the psychic centers. We can awaken the hidden powers of the psychic centers by practising chaitanya kendra preksha. ~ 46 ~
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Description of the psychic centers Perception of the following 13 psychic centers can help us to boost our mental and spiritual powers, and alleviate our common problems. 1. Shakti kendra (center of energy) – situated at the lower end of the spine cord, it is the reservoir of energy. Meditation at this center helps in developing eloquence and poetic genius. 2. Swasthya kendra (center of health) – situated in the pelvic region below the lower abdomen, it houses the gonads of the endocrine system. Meditation at this center establishes control over the unconscious mind. It helps in maintaining good health. 3. Taijas Kendra (center of bioelectricity) – situated in the navel area, it is linked with the adrenal glands. Meditation at this center enhances the vital energy. 4. Anand kendra (center of bliss) – situated in the centre of chest below the lungs and near the heart (thymus gland). Meditation at this center is one of the most eminent ways to bring about positive transformation and purification of the emotions. It assists in realization of innate bliss by breaking the chain of unwanted thoughts. 5. Vishuddhi kendra (center of purity) – situated near the Adam’s apple in the throat, it influences the thyroid gland. Meditation at this center inculcates the capacity to analyze, interpret, and transform instincts. It also slows down ageing process. 6. Brahm kendra (center of celibacy) – situated at the tip of the tongue. Meditation at this center helps in sustaining celibacy. 7. Pran kendra (center of vitality) – situated at the tip of the nose, it is the gateway to the vital energy. Meditation at this ~ 47 ~
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center assists in boosting the vital energy and in the attainment of a state of thoughtlessness. 8. Apramad kendra (center of vigilance) – situated on the pinna (ear), it is associated with the awakening of consciousness and restraining from addictions. Meditation at this center may help to end bad addiction including alcoholism and smoking. 9. Chaksus kendra (center of vision) – situated in the eyes, it is intimately linked to the vital force. Meditation at this center helps in improving concentration power. 10. Darshan kendra (center of intuition) – situated between the eyebrows, it primarily influences the pituitary gland. It is a point where parasympathetic, sympathetic, and central nervous systems meet. Perception at this center develops intuition power and extrasensory capabilities. 11. Jyoti kendra (center of enlightenment) – situated in the middle of the forehead but under the influence of the hypothalamus, it is responsible for the emergence of emotions. Meditation at this center pacifies anger. 12. Shanti kendra (center of peace) – situated in the anterior side of the head but under the control of the hypothalamus, it channelizes the feelings. Meditation at this center helps alleviate malice (ill feelings) and extinguish negative passions and intense emotions. 13. Gyan kendra (center of knowledge) – situated at the center of the head, it involves the cerebrum, cerebellum and the brain stem. Meditation at this center enhances extra sensory powers, IQ, and memory.
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Benefits (a) Physical • Promotes physical growth • Boosts vital energy • Influences the glandular system (b)Psychological • Alleviates mental turbulences • Promotes peace of mind • Increases inner joy and happiness (c) Emotional • Rectifies our attitudes and behavior • Helps in controlling our passions
Conclusion The primary goal of Preksha Meditation is to transform or purify our emotions. Perception of psychic centers directly leads to realize the consciousness. The qualitative and quantitative differences in the hormones released from the endocrine glands depend on our emotions that in turn dictate our conduct, and behavior. Even deep-rooted habits, including addictions, can be cured through perception of the psychic centers.
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12 Leshya Dhyan
I
n every day life, we come across a variety of objects that differ in colour. We find some colours attractive while others not so attractive. Some colours give us a feeling of calmness, peace, and purity (e.g. white colour of a snow laden peaks), while other makes us experience luxury and prosperity (e.g. the lush green garden). It is believed that colours are one of the most important stimulants that influence our conscious and subconscious minds. Personal preferences of the colours can reveal a lot about a person's physical, mental, and emotional attributes. Leshya, the rays of consciousness and the electro-magnetic waves emanating from the subtle body, constantly flows through our body. These influence our Taijas sharir, the electrical body. This is the first stage. In the second stage, the leshya is converted into emotions through the secretions of glands. From here, they move to the next stage and influence our gross body. Here, the leshya converts into emotions. In other words, leshya is a bridge between the subtle body and the gross body. It is the radiation of our consciousness and electrical ~ 50 ~
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body that in turn constitutes our aura. The aura is created by the multiple of leshyas and can change according to our emotions. The leshya, therefore, helps to replace the impure vibrations of passions with the pure vibrations of consciousness emanating due to purification of passions. On the basis of the colours, leshya is of six types: 1. Krishna (black) 2. Neel (blue) 3. Kapota (grey) 4. Taijas (red) 5. Padma (yellow) 6. Shukla (white) Among these, first three leshyas are considered inauspicious while the remaining three are considered auspicious. The auspicious leshyas are bright and illuminating depending on the different proportions of Taijas, Padam, and Shukla leshya. The leshya gives rise to instincts, emotions, and habits. Inauspicious leshya generates evil thoughts and makes a person cruel, violent, or greedy. However, through perception of colours and purification of thoughts, inauspicious leshya can be replaced with the auspicious ones. We can succeed in creating a pure and powerful aura and proceed on the path of spiritual journey. Leshyas are the combination of both the colours and the emotions. The colours possess the ability to influence both the body and the mind.
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There are two categories of colours. One category includes bright illuminating colour while the second category has dark, dull, and non-illuminating colours. Red, yellow, and white colours belong to the first category, while black, blue and grey fall into the second category. The level of illumination also depends on the different proportions of these colours in a mixture. Perception of colour is practiced on chaitnya kendra with rhythmic breathing. All living beings are composed of two elements: a non-material element called consciousness or soul and a material element called physical body. Transcendentally, although the soul is the supreme center, it is unable to act with complete and independent authority because the passions, predominate ordinary living beings. The soul radiates the psychic energy, which interacts with the passions and creates a new field called the adhyavasaya, the primal psychical expression. This psychic energy act as a mediator between the gross physical body and the soul. Adhyavasaya has different vibrations, which move in different directions. When they reach the level of consciousness they take the form of impulses and urges. These impulses and urges are influenced by colors, which transforms into emotions and feelings.
Objectives Following are the main objectives of perception of the colours: • Achievement of inner harmony and development of vital energy • Alleviation of obstacles due to acquisition of wisdom • Destruction of obstacles in the path of spiritual energy flow • Elimination of delusions ~ 52 ~
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Technique In this exercise, we have to use our power of visualization of a particular colour at a particular psychic centre. These again, with the mental projection, we have to visualise the same colour as spreading all around us and permeating the whole aura around us. Finally we have to make use of the technique of auto suggestion to bring about the change in our attitude or emotional pattern. Deep concentration is to be maintained throughout the exercise.
Benefits The auspicious leshyas balance the colours in the body and promote physical and mental well being. The perception of colours impart following benefits to the practitioner: (a) Physical • Boosts the immune system and the nervous system • Influences the endocrine system • Improves the efficiency of the digestive system • Purifies the blood
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(b)Psychological • Improves memory power • Alleviates depression • Promotes happiness • Alleviates sleeplessness and tiredness • Empowers self-esteem and will power • Gives mental peace and harmony • Enhances decision-making powers (c) Emotional • Establishes control over emotions • Reduces violent behavior (d)Spiritual • Purifies our aura • Develops intuition power.
Conclusion During perception of the colours, we, simultaneously, meditate on different bright colours with specific psychic centers. The technique plays a crucial role in shaping our character by regulating our hormones.
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13 Anupreksha
P
reksha Meditation focuses on perception i.e. to perceive without attachment or aversion, excluding thoughts of the past or imaginations of the future. During Preksha, one acknowledges the truth. But after we perceive and realise the truth, we need to contemplate it in Aunpreksha. Anupreksha is what occurs after we have engaged in Preksha, or deep and profound perception. In this way, Preksha Meditation is a complete system of spiritual development, involving meditation on both perception and contemplation. In the first technique of meditation, perception is used whereas in the later technique the mind is encouraged to concentrate on the thought process, i.e. contemplation. In brief, Preksha Meditation is of two types: 1. Concentration of perception known as Preksha 2. Concentration of thoughts known as Anupreksha
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It is stated in the Dhyan Shatak that at the end of each meditation session, contemplation must be performed. After meditation, four contemplations are generally practiced: 1. Contemplation of solitariness 2. Contemplation of transitoriness 3. Contemplation of tolerance 4. Contemplation of amity
Objectives Preksha or profound perception is an extremely valuable technique for acquainting oneself with the facts of life. However, in order to change one’s habits, one has to undertake the path of contemplation. It is an art of giving suggestions. A person can make suggestions either to his own self; the autosuggestion or he can accept suggestion dictated by someone else. If suggestions are repeated over and over for a long period of time they get registered in our subconscious mind and translate into habits. The main objectives of contemplation are: • To change one’s character or habit by registering a resolution in the subconscious mind • Realization of the eternal truth through deep mental concentration • Emotional transformation or development of virtues • Eradication of psychological disorders specially phobias
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Benefits Contemplation is a technique by which positive transformation of the negative emotions such as disgust, jealousy, fear, aversion, etc., can be achieved. The other major benefits include: (a) Physical • Strengthens the immune system • Desirable physical changes • Relieves from body aches (b)Psychological • Replaces negative thoughts with positive ones • Enhances mental abilities • Improves imagination power • Imparts good decision-making power (c) Emotional • Radical transformation in the attitude and behaviour • Rectification of negative instincts with the positive ones • Attainment of happiness • Cool temperament (d)Spiritual • Inculcates spiritual doctrines in the subconscious mind • Converts materialistic outlook into the spiritual one • Realizes the truth
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Conclusion In brief, contemplation can be practiced to change deep-rooted habits and addictions including drinking, smoking, stealing, and lying. Contemplation of any reverse determination that we communicate to our subconscious mind can prove very effective under such situations.
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14 Mantra Meditation
M
antra plays an important role in Preksha Meditation. It is also helpful in realizing the self. In Preksha Meditation mantras are used for improving mental concentration. There are two ways of achieving the concentration of mind: 1. Jap (chanting of mantras) 2. Dhyan (meditation) The human mind is inherently unstable. It does not concentrate on one point for a long time. The chanting of mantra is a tool that is generally used for making the mind focused on one object. Mantra chanting is a simple exercise for achieving better concentrations. It can be practiced by one and all. Many bijaksharas (seed letters) and terms or phrases that can be recited incantatory are available for chanting. Among these, ‘Aum’, ‘hreem’, ‘shreem’, ‘kleem’ etc., are seed letters. These are invested with great powers. An articulation of a word generates special kind of sound waves and vibrations, which influence our mind.
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Chanting of mantras is of three types: 1. Jap 2. Antarjap 3. Mansik jap (mental jap) These are characterized by high voiced, low voiced, and silent chanting of the mantras, respectively. Basically, the whole process constitutes an effort to migrate from the gross to the subtle. Gross sounds produce gross vibrations and subtle sounds produce subtle vibrations. Subtle vibrations are far more powerful than the gross ones. In the initial stages, in bringing about a change, gross vibrations play key role. However, in order to achieve higher levels of change and in advanced stages of meditation, it is essential to be able to move towards the subtle vibrations. Chanting of mantra at a higher pitch is gross and constitutes the first stage. Low-toned chanting of mantras constitutes the next and more advanced stage. The highest level of chanting of mantra is the silent one, in which the distance between the meaning and the words disappear. At this stage, language and thought get closer to each other and become indistinguishable. The degree of effectiveness varies and depends largely on the correct recitation of the mantras. For the chanting of mantra to be effective and fruitful, it is essential that recitation be done diligently and systematically in a correct manner. Wrong pronunciation of words, lack of mental concentration during chanting, and too fast or too lethargically performed chanting are some of the major obstacles in realizing the benefits of this technique.
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There are a number of mantras that have been successfully applied during Preksha Meditation training programs. For example, ‘Arham’, and ‘Aum Hreem Arham Namah’ are the common ones. Among these ‘Arham’ has been explained earlier. The technique of recitation of the mantra ‘Aum Hreem Arham Namah’ is as follows: While reciting the word ‘Aum’, concentrate the mind on the tip of the nose, the center of vital energy. Try to perceive the mantra ‘Aum’ on this center. Then shift your attention to the middle of the eyebrows, the center of intuition, and perceive the mantra ‘Hreem’ there. Now focus your total attention on the middle of the forehead, the center of enlightenment and visualize the mantra ‘Arham’. Towards the end, focus your concentration on the front part of the head, the center of peace and perceive the mantra ‘Namah’ here. In the first stage, recite the mantra. In the next stage, realize the mantra on the specific center with bright white colour. At this stage, mantra becomes meditation.
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15 Yogasana
Y
ogasanas, the yogic exercises are an essential part of Preksha meditation. Until and unless the body is put into a relaxed, still and steady posture, one fails to achieve deep state of meditation. According to the Jain yoga practices, in the beginning, one should perform the yogic exercises on the floor in a lying posture that requires less energy. Subsequently yogic exercises in sitting and standing postures may be performed which increases the levels of energy consumption.
Objectives The main objectives of yogic exercises are as under: • To achieve mental and physical well-being • To prepare the body and mind for meditation • To gain mental strength • To built a strong foundation of spirituality
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Yogic exercises and meditation Physical exercise, is included in Preksha Meditation to bring about positive transformation in our personality. It is believed that improper way of meditation sometimes may adversely affect the digestive system and make it inefficient and dull. Yogic exercises if performed along with meditation have the ability to neutralize this effect. Simultaneously performed meditation and yogic exercises can help to control our emotions through the awakening of the various psychic centers and regulation of the endocrine system. For example, Sashankaasan can prove helpful in controlling anger. Similarly, a combination of meditation and different yogic exercises such as padmaasan, vajraasan, sukhaasan may provide multiple benefits to the practitioner.
Yogic exercises and aerobics Aerobics is undoubtedly extremely helpful in promoting physical fitness. But it creates a tension in muscular system which in long term can cause problem. However, yogic exercises offer several additional benefits to the practitioner if done accurately and are therefore, superior to aerobics in the following manner. 1. During the yogic exercises, the movement of the body is kept slow and gentle and emphasis is given to correct way of breathing in contrast to aerobics. 2. Since yogic exercises are very slow and gentle, they cause little or no harm to the body. Whereas aerobics are very fast, and vigorous and have inherent risk of causing physical injury.
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3. Yogic exercises promote the health of both the physical and physiological organs of the body while aerobics concentrate mainly on the development and growth of the body muscles. 4. In yogic exercises, there exist a provision to provide autosuggestions to the mind and the inner organs. Aerobics offer no such technique. 5. Overall, yogic exercises offer physical, mental, and emotional well being while aerobics can provide only physical health.
Benefits In • • • •
general, the yogic exercises offer following long-term benefits: Promotes overall physical fitness Makes the immune system strong Cures body aches Regulates the functioning of the vital body organs such as brain, lungs, stomach, pancreas, joints, etc. through proper supply of oxygen to the metabolizing cells. • Revitalizes self-esteem • Imparts discipline and alertness of the mind and brain • Promotes mental peace and spirituality
Specific recommendations for yogic exercises For yogic exercises, it is absolutely essential to select appropriate place, apparel, time, and right technique. A clean, serene, and well-ventilated location is desirable. Avoid a damp, dirty or polluted place. One should wear loose, light, and comfortable ~ 64 ~
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clothes. It is recommended to perform all types of yogic exercises on a thick blanket in order to avoid the loss of energy. In general, yogic exercises are performed early in the morning. However, few yogic exercises can also be done safely 3-4 hours post meals. Different rules apply to different yogic exercises. So it is advised to perform them under proper guidance. Vajraasan can be practiced immediately after meal but not sarvangaasan. Similarly, the duration of different yogic exercises vary with the type of the exercises, age, and physical condition of the practitioner. In general, 20-30 minutes are sufficient for most of the yogic exercises. Although, the practitioner may choose to take breaks in between and perform particular exercises for 5-10 minutes in a session, it is absolutely essential to maintain a daily routine. If we are unable to find sufficient time to perform specific exercises for every part of the body, we must at least pay daily attention to the five most important parts of our body viz. brain, backbone, heart and lungs, abdomen, and the feet. (For more details, refer Preksha Meditation : Yogasana and Pranayam)
Conclusion A regular regime of a combination of yogic exercises is a safe, sure, versatile, and scientific way to promote physical, mental, and spiritual well being. The applicability is not limited to any particular factors. Hence can be performed by one and all.
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16 Pranayam
T
he technique related to breathing pattern in which balanced, regular, and rhythmic inhalation and exaltation in specific method is performed is known as pranayam. It comprises four stages: 1. Purak (inhalation) 2. Rechak (exhalation) 3. Antrika kumbhak (holding the breath inside after inhalation) 4. Bahya kumbhak (holding the breath outside after exhalation) The concept of prana can be illustrated through an example. Electricity flows through a wire to a bulb. The presence of electricity can only be felt when the bulb lights up. Similarly, prana is the vital energy that like electricity flows through the human body and gets manifested through our actions. Pranayam is the technique to master over this prana.
Types There are several types of pranayam, which mainly differ in the way exhalation and inhalations are performed. A comprehensive list of ~ 66 ~
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some of the most important types of pranayam is given below. A detailed description of various type of pranayam can be found in Preksha Meditation : Yogasana and Pranayam. • Surya-bhedi pranayam • Chandra-bhedi pranayam • Anuloma-viloma pranayam • Bhastrika pranayam • Kappalbhati pranayam • Sheetali pranayam • Ujjai pranayam
Objectives Pranayam serves the following objectives: • Development, expansion, and control of vital energy • Regulation of the flow of vital energy throughout the body • Creation of a link between the physical body and the soul • Healing of physical and mental disorders • Harmony between the sympathetic and parasympathetic nervous systems
Benefits The various stages of a well-performed pranayam provides the following benefits: • In general, pranayam promotes uninterrupted flow of the vital energy through nerves • Inhalation gives energy to the body • Exhalation cures the abdominal ailments ~ 67 ~
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• Holding the breath awakens the inherent potentials • Some pranayam such as chandra-bhedi cools the body, purifies the blood and reenergizes the body. Similarly, sheetali pranayam quenches the thirst, regulates the blood pressure, and enhances the glow of the face. It also reflects the coolness and tranquility of mind. • Pranayam controls the breath rate and help to improve mental concentration • Pranayam helps in realization of divine and intuitive powers
Specific recommendations It is essential to learn the correct technique of pranayam before we practice it. An ill-performed pranayam may effect the health adversely. Following are some of the precautions that must be considered in order for pranayam to be effective: • Select a neat, clean, and noise-free location • Always perform pranayam with empty-stomach • Keep the neck and the spine erect and straight • Keep the body relaxed • Never perform pranayam if intoxicated
Conclusion Pranayam is a scientific technique of correct breathing process. Wellperformed pranayam not only assist in sustaining good physical health but also heal diseases that are otherwise difficult to tackle.
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17 Mudra
F
or the successful practice of Preksha Meditation, the body must be still. Posture is, therefore, an important part of Preksha Meditation. Any posture that produces discomfort or distraction is not conducive for the practice. An advanced practitioner may stand and those who have particular infirmities may lie down or sit in chairs. But a sitting posture is most commonly adopted. There are four common sitting postures: 1. Padmaasan (lotus position) 2. Ardha-padmaasan (half-lotus position) 3. Sukhaasan (simple cross-legged position) 4. Vajraasan (diamond position) In addition to the position of the body, the position of the hands, the mudra is also very important. During Preksha Meditation, one of the following two mudras can be applied: 1. Gyan mudra - Let the back side of your right hand rest on your right knee and the left hand on the left knee. Let the index finger of each hand touch and slightly press the tip of the thumbs at the point of the contact. The other fingers should be kept spread out and straight. ~ 69 ~
An introduction to Preksha Meditation
2. Veetraag mudra - Turn both the arms inward at the elbows. First, keep the left palm in the center of your lap and then place the right palm on top of the left palm. Don’t let your hands touch the ground. Avoid keeping your palms tilt downwards.
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18 Dhvani
S
ound is a very powerful and a mystic medium for the expression of the subtle through the gross. Some sounds have power in a single continuous vibration, while others are grouped notes that make a spiritual word. Mahapran dhvani is a kind of sound produced before entering the state of meditation. These sound vibrations transmit immense energy. Mahapran dhvani can help in intellectual development. The sound waves and the vibrations created during the pronunciation of the Mahapran dhvani penetrate and circulate throughout the brain and activate the neurons. It helps in reducing the unsteadiness of thoughts. In addition, it enhances the concentration of our mind. A sustained practice leads to enhancement of the vital energy that helps sharpen our memory. It also increases the life span of neurons and regulates the secretion from the endocrine glands. The vibrations of Mahapran dhvani smoothness the flow of blood in tissues and organs. It is of three types: 1. The most subtle sound - it influences the vital force and consciousness. This sound is a type of ‘Naad’, which exists in ~ 71 ~
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various sounds. It is a sound that can be experienced in deep state of meditation. 2. The Subtle Sound - it influences both the brain as well as the mind. This subtle sound can be experienced remaining silent at the end of gross pronunciation of Mahapran dhvani. 3. The Gross Sound - it balances the environment and thoughts. This is practiced prior to meditation. The pronunciation of Mahapran dhvani involves following sequence of steps: 1. Inhale slowly through nostrils 2. Concentrate on your vocal cord 3. While exhaling, produce the sound of ‘Mm. Mm. Mm…’ like buzzing of a bee with your vocal cord 4. When the humming sound becomes slow and subtle, remain silent for a while and feel the sound inside your brain 5. Take a long breath 6. Repeat the above steps for nine times
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19 Vartamaan Kshan ki Preksha
E
very living being carries the burden of the past memories and makes imaginations for the future. It is believed that the nature of imaginations that we create for the future largely depends on our memories of the past impressions. The unnecessary memories of the past and imaginations for the future keeps our conscious mind occupied. This causes either attachment or aversion, resulting in loss of productivity. Therefore, one who is capable of living in the present moment without bothering about the past and worrying about the future can enjoy a benign life. In Jain philosophy, the two most significant words that have been described in context of meditation are: Bhaava, the real and Dravya, the virtual. Anything done with full consciousness is bhava. In contrast, unconsciously, absent-mindedly or mechanically performed acts are dravya. When consciousness and action are associated with each other, it is known as bhaava. Dravya kriya, the virtual act is an obstacle in the path of meditation. In contrast, bhaava kriya, the conscious or the living action is in itself a state of meditation.
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An introduction to Preksha Meditation
‘Vartamaan kshan ki Preksha’ is an advanced stage in the course of Preksha meditation. Unlike the other form of meditation it is the applied form. In this stage, every action is done knowingly. For a happy and harmonious life, it is essential to nurture a habit of living in the present moment.
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20 Vichaar Preksha
H
uman brain is gifted with logical speculation and thinking powers. However, most of the time, unnecessary thoughts lead to stress and wastage of energy. The question is how to stop the unwanted thought process? In Preksha Meditation, there is a technique called perception of thoughts. During the perception of thoughts, one tries to see all the types of positive or negative thoughts that emerge at that particular span of time without involving in them and consider them as separate from the soul. As we progress, gradually the flow of thoughts subsides and one starts to achieve the state of thoughtlessness. Perception of thoughts is an advanced stage in the course of Preksha Meditation.
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21 Animesh Preksha
A
nimesh preksha is another advanced stage in the course of Preksha Meditation that means to concentrate one’s mind on a single point while keeping the eyes open. It is believed, that Lord Mahavir used to meditate with open eyes, concentrated on a point for long hours, suggesting his immense visual power. Animesh preksha is known as ‘Traatak’ in Hatha yoga. A good command over this technique to concentrate one’s mind on a single point while keeping the eyes open helps to know the previous birth and in the awakening of the intuition power. In addition, the technique may enhance concentration power of the brain to great extent.
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22 Sutras
I. Sankalp Sutra (Resolve for meditation): In order to avoid distractions and achieve deep state of meditation, one should make a strong resolution. The resolve for meditation: ‘I am practicing Preksha Meditation for the purification of my psyche.’ Repeat three times. II. Dhyeya Sutra (Aphorism of Purpose): The practitioner must fix his goal as to what he would like to achieve through meditation. The aim of Preksha Meditation is to achieve self-realization, an experience of pure consciousness. Recite the Dhyeya Sutra: ‘Sampikkhae Appagamappaenam’ ‘See yourself through yourself. For the perception and realization of self, practice Preksha Meditation.’ Repeat three times.
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An introduction to Preksha Meditation
III. Vivek Sutra (Adoption aphorism): The truth that is searched out and found by others can be a guiding light for us to some extent. However, one has to search the absolute truth by oneself that can lead to amity towards all beings. With hands folded at Anand kendra, recite the Vivek Sutra: ‘Appana Sacchamesejja Mettim Bhuyesu Kappae.’ Repeat three times. Search truth yourself and befriend to all living beings IV. Knowledge is fruitful when knowing and practice both go together ‘Ahamsu Vijja, Charanam Pamokkham.’ Repeat three times. For getting freedom from sufferings, practice knowledge and conduct. V. Sharan Sutra (Aphorism of refuge): We face lots of obstacles in our life. Therefore, we need a protective armour. To get that, one should take refuge and shelter of those who are not bound by the obstacles. Recite the Sharan Sutra three times ‘Arahamte Sharanam Pavajjami’ Siddhe Sharanam Pavajjami Sahu Sharanam Pavajjami Kevali Pannattam Dhammam Sharanam Pavajjami’
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• • • •
I take refuge in the omniscient ones (who have attained absolute knowledge and have established the religious order). I take refuge in the emancipated ones (who have attained absolute knowledge and are free from the cycle of birth and death) I take refuge in the saints I take refuge in the religion propounded by the omniscient ones
VI. Vande Sacham: The soul residing in oneself is the real truth and that truth is the universal law. To pay homage to the soul is to pay homage to pure consciousness. • I pay homage to the truth
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23 Mangal Bhaavna
I
n order to realize the life in totality, nine types of auspicious aspirations are essential: Shri Sampannoham Syam Let me be endowed with right faith, right knowledge, and right conduct Hri Sampannoham Syam Let me be endowed with self-discipline Dhi Sampannoham Syam Let me be endowed with intelligence/wisdom Dhriti Sampannoham Syam Let me be endowed with patience Shakti Sampannoham Syam Let me be endowed with strength
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An introduction to Preksha Meditation
Shanti Sampannoham Syam Let me be endowed with peace Nandi Sampannoham Syam Let me be endowed with bliss Tejah Sampannoham Syam Let me be endowed with radiant light Shukla Sampannoham Syam Let me be endowed with purity
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24 Anand Bhaavana
T
he highest and greatest achievements of life is attainment of inner-bliss that can be realized only after the development of spiritual consciousness. Anand Bhavana is recited daily during each Preksha mediation camp. Anando me varshati, varshati Bliss is flooding my inner being No me dukkham, No me dukkham I suffer nothing, nothing at all Shantam chittam, Labdham, labdham My mind is calm, perfectly calm No me taapah, No me taapah I have no regrets, no regrets at all Shaktih srotah, praadurbhuutam My inner power is manifesting itself
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An introduction to Preksha Meditation
No me dainyam, No me dainyam My distress is over, is over Antah chakshu, Labdham, labdham My inner vision is awakened, is awakened No me raatrih, No me raatrih Now there is no darkness, no darkness No me dukkham, No me tapah I have neither pain nor regrets No me dukkham, No me raatrih I have neither distress nor darkness Shaantah krodhah, Shaantam maanam My anger is gone, my mind is calm Shaanta maya, Shaanto lobhah My illusions have faded, my greed is overcome Shaantam paapam, Udita shaantih My vices have reduced, my power is manifested Uditaa rijutaa, Uditaa mridutaa Simplicity and humility are manifested
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An introduction to Preksha Meditation
Uditaa tushtih, Udito dharmah Amity has been born, humility achieved No me dukham, No me taapah I have no suffering, no regrets No me dainyam, No me raatrih My suffering has vanished, the night is over Udito dharmah, Muditam chittam Contentment envelops me, I have attained spirituality Muditam chittam, Muditam chittam I have attained spirituality, my mind is blissful Blissful, blissful, blissful...
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25 Preksha Song
Aatma saakshaatkaara Preksha Dhyaan ke dvaara Svapna ho saakaar is abhiyaan ke dvaara 1. Atmanaa atamavalokana hai yahi darshana Antaratma men sahaja ho satya kaa sparshana Ksheen ho sanskaar antaradhyaan ke dvaara. 2. Maanasik santulan, jaagrti aur chitta samaadhi Nikat ati, dura jati vyadhi, aadhi, upaadhi Prem kaa vistaar nij sandhaan ke dvaara. 3. Badal jate hain raasayan, granthiyon ke shraav Badalate vyavahaar saare, badalate hain bhaav Badalataa sansaar, aanaapaan ke dvaara. 4. Samasyaa aaveg ki hai vikatatam jag mein Aadaton ki vivashataa hai vyaapt rag-rag mein Ho rahaa upachaar is avadaan ke dvaara. 5. Anuprekshaa aur leshyaadhyan, kaayotsarg Shvasa-preksaa se dharaa par utar aaye svarg Hridaya ho avikaar keval gyaan ke dvaara Hridaya ho avikaar Tulsi gyaan ke dvaara. ~ 85 ~
26 Preksha Meditation Camps and Workshops
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rained and dedicated instructors in India and abroad have successfully organized thousands of Preksha Meditation camps. These training programs have helped over 500,000 participants in bringing out positive transformation both at an individual and at the society level. These training programs are open to everybody irrespective of the age, gender, caste, creed, religion, geographic boundaries etc. The participants often have different objectives to fulfill through these training programmes. Some participants just want to know what meditation is all about. Some want to heal their psychosomatic, physical, and emotional disorders. Still others come in search of solutions to resolve their personal conflicts either within the family or at the work place.
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An introduction to Preksha Meditation
Specific Preksha Meditation training capsules have been formulated to address the needs for building a healthy society. Emphasis has been laid on fulfilling the requirements of the different age groups. In addition, one- weeklong intense residential Preksha Meditation training package is also offered to both the national and international delegates. After the training, the participants unanimously agree that these camps provide holistic solutions for making life happy and harmonious.
Prekha Mediation camps • • • • • • • • • • • • •
8 days residential camp-Level-1 8 days residential camp-Level-2 8 days residential camp-Level-3 3 days residential camp Kaya-kalp-Art of ageing Preksha Meditation camp for youngsters Preksha Meditation camp for women Preksha Meditation camp for couples Happy and harmonious Family Preksha Meditation camp for memory development Preksha Meditation camp for prisoners Preksha Meditation camp for alleviation of anger Preksha Meditation camp for the visualization of the previous birth • Preksha Meditation camp for awakening of powers
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An introduction to Preksha Meditation
Preskha Meditation workshops • • • • • • •
Preksha Meditation and stress management Preksha Meditation and management of anger Preksha Meditation and time management Preksha Meditation and setting goals Preksha Meditation and work efficiency Step towards spirituality A way to a blissful life
Preskha therapy • • • • •
Preksha Preksha Preksha Preksha Preksha
Meditation Meditation Meditation Meditation Meditation
and heart disease reversal programme for control of diabetes for alleviation of obesity to cure insomnia to regulate blood pressure
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27 Meditation Centers
W
e offer regular Preksha Meditation training at over one dozen centers located both in India and abroad. For more information, please contact our specific centers through e-mail or visit our websites (www.preksha.com). A comprehensive list of the Preksha Meditation training packages is provided in the earlier section.
National Centers Center name and e-contacts Jain Vishva Bharati, Tulsi Adhyatma Nidam, Ladnun
[email protected] Adhyatma Sadhana Kendra, Mehrauli, New Delhi
[email protected] Preksha Vishva Bharati, Koba, Ahmedabad, Gujarat
[email protected] ~ 89 ~
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International Centers Jain Vishwa Bharati, Orlando, USA
[email protected] www.jainvishwabharati.org JVB Preksha Meditation Center, Houston, USA
[email protected], www.jvbhouston.org Jain Vishva Bharati, New Jersey, USA
[email protected], www.jvbnewjersey.org Jain Vishva Bharati, London, UK
[email protected], www.jvbl.org Preksha International, Gendt, Holland
[email protected] Preksha International, Berlin, Germany
[email protected] Preksha International, Moscow, Russia
[email protected] Preksha International, Kurgan, Russia
[email protected] Preksha International, Singapore
[email protected]
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An introduction to Preksha Meditation
Preksha International, Melbourne, Australia
[email protected] Preksha International, Japan
[email protected] Preksha International, onepropetrousk, Ukrain
[email protected]
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28 Literature on Preksha Meditation
T
heoretical knowledge and systematic practice both are necessary for realizing the full benefits from Preksha Meditation. Theoretical knowledge can be gained through vast and diverse range of literature on Preksha Meditation that has been published in several languages and is available to the practitioner. For practical guidance and experience however, camps are the best places.
Books on Preksha Meditation 1. 2. 3. 4. 5. 6. 7. 8.
Preksha Preksha Preksha Preksha Preksha Preksha Preksha Preksha
Meditation Meditation Meditation Meditation Meditation Meditation Meditation Meditation
: : : : : : : :
Basic principles Perception of breathing Perception of body Perception of psychic centers Perception of psychic colour Contemplation and auto-suggestion Therapeutic thinking Anatomy and physiology ~ 92 ~
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9. Preksha Meditation : Theory and practice 10. Preksha Meditation : Self-awareness by relaxation
Books Based on Discourses on Preksha Meditation 1. 2. 3. 4. 5. 6. 7. 8.
The mirror of the self Abstract thinking Mind beyond mind New man, new world Towards inner harmony The art of positive thinking Happy and harmonious family Why meditate?
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29 Experiences of Preksha Meditation Participants
‘Earlier my husband called me, “The wicked balloon”, and now – Olen’ka the Bright Sun!’ – Olga Victorovna Bashegurova CL Company manager, Kurgan City ‘I was introduced to the Preksha Meditation long ago. Lessons of the meditation many times helped me in my life, but I would want to give special attention how it acts on organisms during the process of parturitions. Before the conception of our baby, we parents loved to listen to ‘Chandesu’ and made this very frequently, in consequence of which this music had an effect on our son. When we begun to sing the aphorism of the search for refuge (Sharan Sutra), I understood that here it was that which was necessary to me! I was overwhelmed with the sensation of protection and a feeling, that I’m warmed by the respiration of God! I began to sing these aphorisms everywhere. It brightened my soul and made me feel happy. Now my son is three. He also loves ‘Chandesu’ and aphorisms of the search for refugee. Once every two weeks I ask my baby to go for meditation, and he agrees with his smile! Indeed he knows it and why it is necessary.’ – Ryzhokova Alena Center Zhemchuzhina ~ 94 ~
An introduction to Preksha Meditation
Preksha Meditation is an absolutely brilliant system and the answer for a world full of illness caused by stress, unhappiness caused by the failure to understand the true nature of the self, and for the violence caused by negative passions and emotions. The more people who practice Preksha Meditation, the more peaceful and blissful the world will be. The practitioner experiences a sense of deep relaxation, calm, peace, and heightened awareness of the true nature of self. The world is deeply indebted to Gurudev Tulsi and Acharya Mahapragya Ji for rediscovering Preksha Meditation, which was practiced thousands of years ago by Jain ascetics. Gary L. Francione Newark, New Jersey 07102 ‘Thanks to Preksha Meditation, I have been able to see myself and understand that I’m not just a body filled with emotions, habits, etc. but something bigger and better. With the help of Preksha Meditation I have learned to control my emotions, habits and I will continue practicing the same. One more important thing I’d like to mention is that now it has become easier and more interesting to be sociable and friendly with people. I have realized that if I want others to treat me well I must treat them well too.’ – Litvinova Dorothy Rostov-on the Don city, Russia ‘I experienced the benefits of practicing Preksha Meditation both at physical and mental levels. The yogic exercises and postures performed prior to the meditation made my body flexible, removed backache, normalized my blood pressure, and improved my working efficiency. The impact of Preksha Meditation was more profound at the mental level. I could reduce my general irritations, monotony, and lack of interest in the work. I could manage with my emotions more comfortably than ever before. I could face adverse situations with ease.’ – Dr. Uttam Kothari MD (Child health), FICP (SW), India
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‘I was surprised by this method and liked it very much. Preksha Meditation was a genuine revelation for me. I’m now able to learn relaxation and like it very much that a lot of emphasis is put on long breathing in Preksha Meditation. In my opinion, practice of long breathing is very important thing for every human being. Preksha Meditation is indeed very interesting and astonishing practice. It gives me a boost for spiritual development. People can get rid of their ‘Karmas’ which means that they’ll be able to get rid of all illness, sufferings and stressful situations in life. Preksha Meditation helps ordinary people to be kind, to smile and to keep calm. Besides everybody practicing Preksha-meditation can find his own ‘SELF’. – Baideldinova Raushan UST- Kamenogorsk, Kazakstan ‘During the 10-day Preksha Meditation training, I experienced significant improvements in mental peace and alertness. I felt tremendous increase in my enthusiasm, vigor, and working efficiency. My thoughts became purer and refined and my habits transformed for betterment. This automatically led to an improvement in my self-esteem and confidence level.’ – Dr. Narendra Gandhi MBBS, DCH. General Practitioner & Child Specialist, India
‘ I could free myself from the habit of cigarette smoking. I learned the correct way of breathing. I can easily concentrate wherever I desire. Long breathing has alleviated my stomachache. I have left my morning tea. I have better control over anger. I will lead a better life now.’ – Ram Gopal, India ‘I used to be very lonely and worried. I used to feel very sad. I used to get angry very easily. Long breathing has helped me over come all my problems. Laziness has disappeared. I will practice Preksha Meditation and postures daily.’ – Shyam Sunder, India
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