Preksha Dhyan
By Mrs. Vidya Jain
Why Meditate? : Meditation is the art of living in the present. Human beings normally choose to recollect past or predict future rather than think about present. This attitude leads to the vicious circle of hopes, failures, regrets and tensions. Meditation leads us to stay with the time thereby keeping us away from past or future. We tend to observe current events with minimal reaction.
Through the practice of meditation, we can control that part of the mind which creates all the problems. Our aim is to train the emotional area of the brain. Today, man is constantly over weighed by the fear of being ousted in the race for survival. However the question no longer remains to be survival, but more luxury more wealth and more success. For this he constantly craves for intellectual knowledge and superior memory merely to outshine his competitors. Yet he is not concerned to discover the reasons behind such feelings such as anger, greed and fear.
The brain can be vaguely divided into two halves, the outer half of the mind which deals with the outer emotions of the world and the other is that part which controls the inner being or the subconscious. Unless we control that part of the mind which in turn controls the inner being or the subconscious, we cannot come to the root cause of the problems. Crimes such as murder, theft, debauchery and suicides cannot be put to an end by law.
Who has stolen the innocence and beauty of the world ?
That mind which has the capacity to give birth to anger, greed and fear. The mind cannot be developed to its full capacity by a stereo typical form of education. We will have to develop our emotional mind with the intellectual. These two facts of knowledge have to be inculcated to that extent where in all negative thinking gives way to positive thinking, so that all energy gets channeled into positive constructive behaviour. The art of developing the mind to its absolute capacity is meditation. The various steps that we will have to cover before that ideal self are discussed herein briefly.
Diet Control : The supermarket is filled up with various mouth watering delicacies, on top of which is the era of advertisements, the desires of the tongue keeps increasing. How much and what to eat are getting to be the major topic of discussion. We find it more and more difficult to keep our senses in control. It is said 'eat to live and not live to eat'. This is indeed easier said than done with all the various incentives available in the market. The only way it can become practical is when the desire to eat actually becomes less. Through meditation we can actually learn to control our desire for food.
Disciplining the tongue : If you want to test the depth of the man than test the quality of his language and speech. What sort of a personality a man or woman has depends directly upon how well or badly spoken he/she is. All our contact with the society occurs through this language of ours. Today one of the major causes for misunderstanding in the family and society is the lack of control on the tongue. One of the major outcome of meditation is the discipline of the tongue.
Sudden anger too is the outcome of a unstable tongue. Anger is also an art. A person should be versed with how much and when to get angry. When a person gets angry his hands shake and lips tremble, in such a condition a person says one thing but what comes out of his mouth is something totally else. Anger is one of the causes of suicide because a person loses his mental balance in anger. We can divide anger into three different kinds. They are
Very severe
Medium
Minimal : The very severe kind of passion or anger can be described as a line scratched on the stone. It cannot be rubbed easily. The second type of anger can be described as the sort of line that is drawn on the sand, it is very easily rubbed with the next wind. The third or the minimal variety of anger can be described by the line drawn on the water which is rubbed the moment it is drawn. Through meditation we can reduce the intensity of feelings such as anger, pride, fear, hatred, complexities of any sort etc. Through meditation we can learn where exactly in our brain these feelings arise and how we can control them. That is why meditation is considered to be the method of metamorphosis into a better personality.
Through meditation there is a notable decrease in feelings such as sorrow or dissatisfaction. In yoga science the first major effect for instability of mind is considered to be sorrow. Tension, restlessness, sorrow all mental and internal feelings of displeasure are caused by instability of mind.
Awareness : Awareness can be increased only after mental stability has been established. Only awareness can give a complete personality. Once there is awareness it becomes easier to understand any given topic and its sole theme. A famous magistrate in Germany after learning meditation said 'My awareness has increased to the extent that I get to know whether the accused being convicted is actually guilty or innocent' Through meditation the brain cells become so activated and sensitive that one can immediately catch the vibrations going in the other persons mind. In every persons mind desires take place but it is the law of nature that all the desires of a person cannot get fulfilled. Sometimes when these desires are not fulfilled a person gets so dissatisfied and frustrated that it might lead to his mental break down and sometimes even cause madness. To avoid this state, meditation acts as a permanent tranquilizer. Fulfillment of desires is not in the hand of the person but keeping his mental equilibrium is definitely in his own power. Through the practice of meditation his attitude becomes so universal and balanced that he learns to lead a happy life under all circumstances.
An important test of a man who meditates is his rate of breathing. Before meditation a person takes 16 to 18 breaths per minute, after meditation there is a decrease in the rate of breathing starting from 14 to even 6 or 4 per minute, one count of breath includes both inhaling and exhaling. As and when we experience peace inside us, our emotional area will become balanced and the number of breaths will become lesser and lesser. With the balance of breaths a lot of diseases such as BP, heart trouble and other physical problems can get solved. A person who learns the value and depth of the breath can not only control his diseases if any, but can also be forewarned of any future illnesses or accidents much before they are actually taken place. Through meditation a person becomes more compassionate, if the desires to understand a persons problems or the desire to solve them does not arise then the whole aim of Meditation is lost.
Through meditation we can learn the art of living in society; for example, if the management wants to improve their productivity then they will have to have a compassionate ear towards the problems of its staff. Even in the close knit relationship of husband and with or parents and children the importance of understanding cannot be over ruled. This understanding can be acquired through meditation.
Everybody craves to improve himself to the ideal self such as improve his mind, thoughts, personality. Meditation is the key to improve one's mind and thoughts. It is also the golden gate to a new personality and a better life. However, meditation is not a magic wand by which we can change everything in a fraction of time, this will happen slowly. The reason behind every change is a long and perseverant action. Through systematic development only can there be an equal and proportional development in the personality.
What is Preksha? : Preksha Dhyana is an education of the life. Preksha Dhayana means to see " see deep". The present shape to this technique was given two decades ago. This method emphasises more on the concentration of "thought" because perception is more important than thinking in the reliasation of the truth. Several experiments such as deep breathing, alternate breathing, perception on different parts of the body, meditation, colours, relaxation, contemplation etc. are conducted in the Preksha Dhayana all these processes have direct impact physical, mental and emotional plane and spiritual synergy’s are enhanced and enriched.
It was through the untiring work of Anuvrat Anushasata Shri Tulsi and Acharya Mahapragya this seemingly new technique that can ease mankind of its endless list of diseases and tensions came to its present state of a mission, a science, a way of life.
"Why do we need Preksha Dhyana?" : Today we are living in the world of tensions. The stress and strain in daily life is never ending process. There is so much tension that it exceeds the man’s capacity to endure, and he starts to seek relief in drink, drug and other such sort of temporary relief. But these becomes yet more fatal for him. No miracles can save him, he will have to search his own truth.
The way to discover oneself is the secret of Tirthankar Mahavir’s sadhana "Know and See" and " See thy soul through thy soul". Once Preksha becomes a way of our life, we will never have tensions and will remain in a state of pure awareness and never be overpowered one’s passions and emotions.
Preksha meditation can be learnt and practised by anybody without distinction of caste, colour, sex and country. Our main centres are-
Tulsi Adhyatama Nidam, Jain Vishva Bharati, Ladnoo, Rajasthan-341306, India, Tele : (1581) 22119
Adhyatama Sadhna Kendra, Mehrouli ( Near Chattar Pur Centre), New Delhi-110030, India, Tele : (011) 6802708, 6803678
The History of Preksha Dhyana : How old is the Preksha word? It definitely is as old as Mahavir, but if we go further in history we can say about the word literally but from the point of view of its meaning it dates back to the times of Rishabdeva ( the first Tirthankar). Rishabdeva Bhagwan is the first person who talked about the theory of the soul. In " Hattyoga Vidya" God Adinath has been evoked. Adinath and Rishabadeva are one and the same. Some believe he is Shiva Today there are theories which believe that Shiva and Rishabadeva are one and the same. He is the creator of Yoga and Dhyana. This way the originator of Preksha is Rishab. There is an incident Bharat (the son of Rishab) is sitting inside a hall of glass and observing himself, he is doind Preksha of his own self, just by looking at himself he changed from an emperor in to a saint and then from a saint into Kevali ( one has perfect knowledge). This is the ancient source of the present technique of Preksha.
Bhagwan Parshava( the 23rd Tirthankar) dhyana sadhna was special and its effect was also deeprooted. It had deep rooted effects on the Natha sect, Jain religion and Buddha religion. Mahavir the took this technique of Dhyana to its ultimate heights. For numerous days he nights he would stand in one posture of dhyana ie (Kayotsarg) When he wanted to know about the Urdhva Lok ie the Celestial world he would meditae upon the Urdhva Lok. Likewise he meditated upon the Lower and the middle world. During the whole of his meditation era this sort of Preksha continued. After the Nirvana ( release from bondage)of Mahavir a high degree of Prekhsha came to be practised. Buddha monks at that time even alleged that Jain sadhana is weak. But when they saw the sadhana of Pushyamitra they were highly impressed.
After one tjhousand years of "Veer Nirvana" the practise of Dhyana Sadhana became weak. And fifteen thousand years after Veer Nirvana the conecpt of Dhyana changed. The ancient tchnique of meditation got obsolete and a technique effected by Hattayoga tantras etc came to be practised.
Acharya Haribhadra, Hemchandra, Shubchandra, Pujyapada took Dhayana tecnique further however the basic concept of dhyana changed. In these the 500-700 years the effect of dhyana was lost and at a point of time a situation arose when Jains even forgot they have a technique of Dhyana.
Agama (Verbal testimony) : Work was being done on agama under the guidance of Gurudeva Tulsi. The major responsiblity was on Acharya Mahapragya. To define Dhyana in the 30th chapter of Uttaradhyana Agama, Acharya Mahapragya undertook the meticulous study of several Jain Svetambara and Digambara dhyana philosophy’s. He told his Guru Tulsi that a lot has been said about dhyana in Jain scriptures. Gurudeva Tulsi said, "Yes, this form of dhyana has been lost, why not research on this subject". In this way Guru Tulsi became the inspiration of Preksha Dhyana and the divine tree of Preksha was given a form and shape by his disciple the Acharya of today’s Terapanth Jain Dharma Sangha Acharya Mahapragya.
Many Dhayana capmps started being taken place. In Jaipur 1974, during the celebration of Veer Nirvana Shatabdi this technique of Dhyana was finally named and coined Preksha Dhyana. Originating from the times of Rishab this technique finally reached the present times of Tulsi and Mahapargya. Macharya Mahapragya says that Breath Preksha and Kayotsarg are the fundamental concepts of Preksha Dhyana. The inception of this was found in Kayotsarg shatak. The idea of Sharira Prekasha was begot from Acharanga. In Chetanya Kendra Preksha (Psychic center) 13 different Kendras were chosen. In Hattayoga six centres have been chosen. In some places in tantra shastra sometimes nine centres have been chosen. Nandi Sutra and Dhaula (Digambara scripture) numerous Cetanya Kendra or psychic centres have been pinpointed and defined. Just like if a lamp is covered with a sieve the rays of light will penetrate through every little hole of the sieve, likewise also if man can evoke eacha nd every centere of his body the divine light will penetrate through each and every cell of his body. The base of Leshya Dhyana is Jayacharya. There are 12-16 types anuprekshas whicj=h are being practised since ancient times. Kundh-Kundh Acharya has written on twelve types of anupreksha. Swami Kartike and Vinay Vijayaji and many other saints and philosophers wrote a=on the subject. Today through Mahapragya 25-30 different types of methods have been identified.
Kayotsarg this word is also repeatedly found in Scriptures iover and over again. The credit of augmenting this technique goes to Guru Tulsi and Mahapragya. Today five different relaxation techniques have been fully developed. According to Acharya Mahapragya to develop these techniques help was taken from the age old philosophies of Hattayoga, Tantra, Shaivasadhana, Vigyan Bhairava and other such scriptures. He believes that we did not become reserved orthodox we not only used ancient literature but also modern Body science and anatomy and human psychology thus giving it a dressing the philosophy into new garb.
He gives the credit of all this to his Gutru Tulsi according to him Gurudev Tulsi said we do not need blind faith in the past nor do we need to become allergic to the present, our Anekantavada (the doctrine of manifold aspects) became the basic concept of Preksha. He also says that through Guru Tulsi we found an inspiration, guide through which such a technique came into being which has the capacity to make a new Man and a new World.
Preksha Meditation and Health : "Dhyana" means the concentration of mind on one object. At any given point of time the mind is said to work on a lot things, places, persons etc. however when the mind is made to detach itself from all these distractions and focused on one entity then concentration is said to occur. According to Hatayoga, Dhyana (meditation) is the most important gate to attaining Samadhi(eternal happiness). The ultimate aim of Yoga is to attain Samadhi.
Samadhi is that state of mind where there is only eternal happiness, there is no pain or sorrow and all beings look only for happiness. When Dhyana happens it takes ultimately the form of Samadhi, or ultimate and eternal happiness. From ancient times a lot of methods of Dhyana came to be practiced, one amongst them is Preksha meditation. It means "see thyself" here seeing does not mean external vision, but a concentrated impartial perception, subtle consciousness by mental insight. Preksha is derived from the Sanskrit word "Pra + iksha" which means to observe carefully. The mind never relaxes even when we sleep. Through Preksha the mind is given auto-suggestion to relax. It is true that breaking the thought process is extremely difficult however it is not impossible. When the mind is constantly studied it becomes all the more restless. In Preksha Dhyana no thought is forcefully stopped. Instead the art of merely observing the thought process without forming any reaction or attaching the self to it is developed. By doing so thoughts themselves cease to come. So the technique of Preksha is a practical way and a powerful instrument for establishing the restless mind.
Preksha Dhyana is the technique of meditation for bringing about a change in behavior, modifying and bringing about an integrated development of personality. It is based on the wisdom of ancient philosophy and has been formulated in terms of modern scientific concept.
Following are the various types of Preksha meditation
Svasa Preksha ( means the awareness of breaths)
Breathing and exhaling is an automatic action of the body. With some practice we can increase the duration of the time in between the breaths also we can lower the count of our breaths. The practice of Svasa Preksha causes amazing results not only on the neuro system but also on the internal organs. When the breathing rate is regular the efficacy of the mind gets increased.
Sharira Preksha (perception of the body) : In Sharira Preksha the various organs and body parts are observed minutely one-by -one with closed eyes. The mind studies the whole body from the top of the head to the toes of the feet and all the body parts are focused on. The vibrations occurring on them blood circulation, biological functions are studied. Merely by observing the mind gets so sharp that it gets the healing power.
Chetanya Kendra Preksha(perception of the physique centers)
Preksha of various glands, endocrine system is called Chetanya Kendra Preksha. Our body is sorrounded by an electro-magnetic field. There are specific zones in our body that are prone to these electro magnetic fields. Once we concentrate on these parts of our body through Chetanya Kendra Preksha we will be able to overcome our anger fears and endless worries. By meditating at the naval region our adrenaline glands get activated.
It is difficult to define the sweetness of sugar without actually ever tasting it, it is difficult to learn swimming without going into the depths of water so also it is difficult to explain Dhyana without ever experiencing it. So we have to learn the technique of meditation with the help of some experienced experts. Preksha Dhyana can be learnt and practiced by anybody, normally a ten day camp is a suitable means to acquire a basic training.
For merely relaxing oneself from tension and fatigue 15-20 minutes are sufficient. For a successful meditation session no fixed time can be prescribed. The practitioner has to look at his convenience and the purpose.
Perception technique
Posture : Posture is an important feature of the exercise. The practitioner must remain quiet, motionless and alert for the duration of the exercise. Strain or discomfort must be avoided during the session. Any of the following postures may be chosen.
* Lotus Posture (Pdamasana)
* Half Lotus posture( Ardha Padmasana)
* Simple posture ( Sukhasana)
Mudra-The position of the practitioners hands is called Mudra.
Keep your right hand on your right knee and likewise your left hand on the left knee, palms facing upwards. Touch the index fingers to the tips of the thumb. Keeping the spine and back upright keep the eyes closed lightly.
1st Step : Relaxation (Kayotsarg) For a successful session of meditational practice, it is necessary to relax the whole body tension.
Concentrate your mind on each part of the body from the toe to the head part by part one by one.
Allow each part of the body to relax by the process of auto suggestion and feel that it has become relaxed.
2nd Step : An internal journey (Antaryatra)
This exercise promotes better generation of the nervous energy which is essential for the subsequent meditation practice.
Maintain the posture focus your full attention on the bottom of the spine called the Sakti Kendra direct it to travel along the spinal cord to the top of the head-Jnana Kendra. When you reach the top, direct it to move downwards taking the same path until you reach Sakti kendra again. Repeat the exercise for about 5-7 minutes.
With complete awareness notice the life energy and the vibrations occurring in the back of the spinal cord.
But why do we chose this method?
Starting from the Sakti Kendra (i.e. the anterior end of the backbone) the sympathetic and the parasympathetic nervous systems reach towards the Gyana Kendra ( the top most region of the head where the head-Knot is tied). When these two get activated the life energy gets increased.
3rd Step : Breath
Breath is the source of vital energy and the source of life.
a) First make the breath slow and rhythmic. From both the nostrils breathe out air slowly and then breathe in very slowly. Practise this for at least 2-3 minutes.
b) Now bring your attention to the naval region, observe it with closed eyes, while breathing out it comes in and while breathing in it expands. Perform this technique for at least 5 minutes.
c) Feel the breathing has become slow, deep and rhythmic.
d) Shift the attention from the naval and focus it inside the nostrils, at the tip of the nose. Now become fully aware of each and every breath. Not even a single breath should come in or leave without your knowledge. Feel the freshness of the incoming breath (oxygen) and the warmth of the outgoing breath( carbon-di-oxide). This exercise is also to be performed for 5 minutes.
If the mind wanders away from the breath then hold the breath for a few seconds (Kumbhak). But beware not to force the breath in. Do not stop thoughts forcefully even if they keep coming one by one then only observe them without getting involved. Once the art of observing is perfected then the thoughts will stop coming by themselves
Maintain awareness during the whole Sadhna practice.
In the end take one or two deep long breaths and open eyes slowly to end the practice. For the beginners a practice of 15-20 minutes is sufficient and can be increased slowly with practice. We will go into greater detail later on.
Some empirical results of Preksha Dhyana
1. Balance between activity and rest: relaxation.
2. Development of will power.
3. Purity of the mind.
4. Increase of the tolerance power.
5. Peace of mind.
6. Change of mental attitude
7. Prevention and cure of psychosomatic diseases
8. Effortless concentration: freedom from nervous and emotional tensions.
From the works of Acharya Mahapragya
Compiled by Mrs. Vidya Jain
Kayotsarg (a relaxation technique ) and Health : Relaxation is a simple means of stopping the unnecessary waste of energy. In total relaxation every tissue, every cell is prevented from being overloaded and the energy from being wasted. An essential condition of relaxation is slow, deep and regulated breathing. In relaxation the metabolism slows down and the need for oxygen is reduced drastically.
1. Kayotsarg is a technique for self relaxation and self realisation. It is also a way to cure psychosomatic diseases. For that reason it has a direct relationship with health. All the techniques for Dhyana start with Kayotsarg. Till we do not succeed in this relaxation (Kayotsarg ) it is difficult to succeed in mediation.
2. Kayotsarg is a sanskrit Word meaning Kaya + Utsarg. Kayotsarg hence means relaxing the body and freeing the mind from its various thoughts. Kayotsarg means relaxation, awareness and beridding oneself of ego. One of the biggest reasons of physical and mental illness is excessive ego and love for the self. When ego and the excessive love for the self decreases, the diseases themselves lose their ground. Here relaxing the body does not only mean relaxing the various body parts, organs, tissues but also loosing excessive attachement of the body. Only by losing the attachement of the body we gain self awareness and self realisation and for that reason the advanced stage of Shavasana is called Kayotsarg.
3. Kayotsarg Shatak (a famous Sanskrit book ) says that Kayotsarg is a major technique to get rid of all the pains and sorrows. But now the question arises that how do we accept it as the truth ? In the language of medical science when the alpha waves increases in the brain then we can get rid of the mental tensions. In Kayotsarg mudra (posture ) the alpha waves are increased, this has been found in various experiments. While performing ECG the doctor instruct the patient to relax, even the dentist while extracting a tooth instructs the patient to loosen his jaw, a body massager and a beautician while performing massage instructs the person to relax the body and the facial muscles. This means that there is direct relationship between pain and tension. A similar purpose is sought when we reduce the tension by auto- suggestions and thus gain self- control over the pain. (In the beginning a professional instructor also gives instruction part by part to relax). In ancient times for blood purification, and mental treatment Kayotsarg was an effective technique.
* The technique consisted of the following :-
A 24 hours long Kayotsarg was performed one day, the second a fatless and spiceless food was taken, the next day kayotsarg was again performed for 24hours. This whole exercise was performed for nine days. Through this most of the disease was got rid of and whatever was left was get rid of through naturopathy. Hypertension, heart diseases and backbone problems are a few of the diseases for which Kayotsarg has miraculous cures. Dr. Sachdeva a Cardiologist from Delhi’s AIMS has been studying Kayotsarg and Preksha Dhyana and its effect on people (we will be discussing these topics in greater detail later on He taught these techniques to some patients suffering from heart diseases, blood pressure, some patients whose 75% of the arteries were blocked, some already had heart attack and some already had bypass surgery, they were made to do some asanas. Dhayana and Kayotsarg follow a fixed balanced diet. The results were very positive not only was there a reduction in the intensity of the disease but there also was a change in the whole lifestyle. In yoga language it is believed that whose heart, mind and backbone is healthy, disease will never happen to him. The art of relaxing the nervous system is gained through Kayotsarg. Psychiatrists through repeated suggestions first held the patient to relax their mind and body then the neuro system, then they try to discover the root cause of the trouble by going deep into the mind of the person and solving the problem from the root. The same method is adopted in Kayotsarg.
By the imbalance of Prana Shakti (life energy) a lot of diseases occur in the body. Medical science has not been able to exactly define Prana Shakti. In some parts of the body, the Prana Shakti (life energy) is excessive,for e.g. if the Prana energy is excessive in the upper portion of the naval region then such a person will have a hot temperament, on the contrary if the Prana Shakti is less, then a dullness will creep into the persons entire being. Feelings such as frustration, feebleness will arise and the person will get to have a defeatist attitude. If the muscles and the neuro-system of the body are relaxed then the flow of Prana Energy is just right. To correct the flow of Prana energy the breathing will have to be made slow, deep and rhythmic. If the breathing is counted then one can observe a remarkable drop in the number of counts, before and after performing Kayotsarg. By practicing this for a long period of time one can cure any psychosomatic diseases that one may have. In case of Insomnia it is a foolproof cure.
Another common ailment that man is suffering today is fatigue, both of the physical and mental kind. Due to excessive work pressure and or mental tensions, one can overspend his/her reservoir of energy. This, overspent energy can be revitalised (recharged) by Kayotsarg and channelised into productive activities.
In Yogasana the body is constantly instructed to stretch and relax. The stretching tones up the muscles and the various tissues, once the body is tuned up then relaxing becomes vital.
In Yogasana the body is constantly instructed to stretch and relax. The stretching tones up the muscles and the various tissues, once the body is tuned up then relaxing becomes vital.
If Supta-Varjasana (The Supine Vajrasana)has to be performed after Ardha Matsyendrasana (the half twist posture) then Kayotsarga should be performed for a few seconds in between. Likewise, if Sarvangasana (stand on-shoulder posture)is to be followed by Matsyasana(Fish pose) the Kayotsarg should be performed in between the two. If after every asana (exercise) Kayotsarg of the breaths (relaxation in the rate of breathing ) is performed then the effect of the asana will multiply. After jogging or after any athletic activity Kayotsarg should be performed in a lying posture so as to revitalise energy and rebuild any cells or tissues that may have been damaged during the work out. (Please note the same stretch and relaxation technique is at work here). The heart of a man is an excellent example of Kayotsarg, it beats and stops and then beats again. Otherwise it may not be able to work through the whole lifetime of person. With all these examples we can see a relationship in exertion and relaxation. Kayotsarg is thus clearly enough a technique to relax the tense and the overworked muscles, to recreate the damaged cells and revitalise energy. But Kayotsarg is not limited merely to this definition, it is a lot more.
The mind is under a lot of pressure. It always carries a lot of weight, more than a fully loaded truck. A small untoward incident gives the mind a lot of workload. If the doors and windows of this mind are closed then any negative feeling will never be able to creep in; and so there will be no more room for unhappiness. By ridding the mind of all sorrows and tensions, the body will get stabilised and all the doors for diseases will get closed.
Kayotsarg has many methods :-
1 Kayotsarg in a standing posture :-
If the sexual organs are to be balanced and emotions are to be controlled then Kayotsarg should be performed in a standing posture. (This should not be performed without an experienced instructor ).
2. Kayotsarg in a sitting posture:-
For going deeper into Dhyana this posture is ideal.
3. Kayotsarg in a lying posture:-
People suffering from diseases such as hypertension, backaches, heart problems are advised to do Kayotsarg in a lying posture. One of the benefits of performing Kayotsarg in a lying posture is that it can be performed for a longer time. Those who have insomnia can be easily cured by its practice. The person will become so light and relaxed that he/she will fall asleep while performing it. If Kayotsarg is performed for a longer time then the body becomes absolutely weightless.
4. Kayotsarg by lying on a left side:-
Performing Kayotsarg by lying on the left side will activate the right nostril. Activating the right nostril gives energy to the body and helps it to get devoid of its dullness. The Pingala Nadi gets activated.
5. Kayotsarg by lying on the right side
By performing Kayotsarg lying on the right side, the left nostril gets activated. This helps in curing hypertension also the Ida Nadi gets activated. If the aim is merely relaxation then this technique can be performed for 10-15 minutes. However for greater results and achieving a cure to heart trouble or hypertension this technique can be performed for 48 minutes under the supervision of an instructor. Mentioned below is a detailed procedure for the same.
Procedure :
1. Lie on your back, eyes lightly closed.
2. Spread your hands and legs a feet or two away from your body, palms facing upwards.
3. Relax in this posture, take all your attention to the tip of the toe of your left leg. Feel the pain easing, then look at all your toes one by one, relax the back and the front of your feet and then slowly come upwards to the heels. Take your attention to wherever there is pain and then soothe it with your mind by giving it auto-suggestion.
4. Now slowly come upwards to the ankle then calf muscles, the knees and the thighs. Relax all these areas. Your left leg is so light and free of pain that it feels to you as though it no more exists. Repeat the same process with your right leg.
5. Feel both your legs becoming absolutely weightless.
6. Now you take your journey upwards, take your attention to your hips, your waist see that it is not tensed. Now going further upwards observe your back, the spinal chord and each and every vertebrae make sure that there is no pain in any area.
7. Give your stomach special attention it is the factory of your body. See the food being churned inside take your attention to the intestines, the kidney’s, liver, pancreas, the adrenal glands that are located on the top of the kidneys, imagine that they are becoming more efficient.
8. Now observe your heart try to hear your heart beats, count them and try to co-ordinate them to your breaths. See the heart pumping the blood, look at the auricles and the ventricles, notice the rich redness of the blood. See the air inside each and every red and white blood corpuscle. Travel further inside your body with the flow of your breath.
9. Observe your hands, starting from your fingers, the palms, the wrists, hands, shoulders.
10. Now observe the neck, the throat feel the vocal region, make sure there is no tension of any sort.
11. Observe your face as though you were watching a picture. See that your lips are not tight, let there be a smile curling up on them, see that your jaw is not clenched, or forehead tensed.
12. See that your eyes are gently closed. Take your attention to the gates of your breath i.e. the tip of your nose- see the air coming in and going out. Feel the warmth of the outgoing air as compared to the coolness of the incoming air. See the color of the incoming breath it is shining white like that of snow glimmering in the light of the sun playing on its smooth surface. With every breath that you inhale there are thousands of these shimmering white particles invading your body, feel your body getting infiltrated with an expanse of whiteness. The out going breath on the other hand has thousands of grey and black particles, these are getting exuded from your body. Now admire the shimmering whiteness of the particles of your breath settling like flakes of snow on the various body organs. The reason for feeling like this is to get attached and aware of your breath. You are thus reaching the highest form of awareness.
13. Concentrate on the depth of your breath, the breath that you take is becoming deeper and the rate lesser. Of course this is an involuntary action you have taken no special action to do this. Your breath is becoming calm just as you are also. The air that is present outside is the same as you are breathing inside, you are merely a splinter of wood which is floating in this air. You have reached the stage of absolute peace.
14. Now repeat these words inside your mind, " I am physically, mentally and emotionally a healthy person." Determination is a an premium method to unadulterate the mind. If one thought is repeated inside a persons mind ceaselessly then a point of time will arise when all the earlier thoughts will get wiped out. That one thought will get established, and all the others will get wiped out.
An important theory of the Nazi’s was ‘ if a lie is repeated a thousand times then it becomes a truth’. Then if a truth is repeated a thousand times then should’nt it become true?
The brain has its own qualities, when it is in a stage of relaxation and when the breath is deep and long then any positive thought will get established more easily in the mind. With a little practice the effects will be realised by themselves.
Enjoy this state for a few minutes. To come back slowly shake yourself first your toes, legs, hands, move your head and come out of this state of deep trance.
You are completely relaxed and refreshed.
There are numerous benefits of relaxation, few of them can be listed as below:-
1. Relief from tension
2. Concentration
3. Development of wisdom, awareness and positive attitude
4. Soothing effect on the nervous system. Changes in the electric activity of the nervous system and brain take place(soothing alpha-waves may be produced at will).
5. Immunity to many diseases can be achieved.
The Art of Staying Cheerful - 24 hours a day : Every human being craves for happiness and yet we find that everybody around is surrounded with sorrow, chronic tension and never ending suffering. The more we avail ourselves of luxuries the more we see ourselves troubles. Instead of satisfying.
Our displeasure and discontent just keeps on piling up.
But is there any way by which we can convert our sorrows into happiness?
Here we see that Yogic science holds a very positive approach towards this.
The first step is to observe our complex body system. Let us identify the specific body regions that are more susceptible towards depression. It is the brain which is one of the most sensitive organ in our body. The brain transmits sensations to our senses and they further transmit the messages to the rest of the body. For these reasons it was believed till some time that the heart and the brain are the basic controlling organs of the body. However with increasing research interestingly enough it was found out that even the brain is controlled by endocrine glands.
All our emotions, behavior, passions, desires, feelings are controlled by the endocrine glands. It is the conditions of these endocrine glands that controls the emotions of joy and sorrow. Moreover what sort of habit we develop is basically dependent upon these glands they are further revealed in our day to day behavior by the action of the brain. We now will discuss about the two important glands in our body.
1. Pituitary gland
2. Adrenaline gland
The pituitary gland is located near the center of the brain and is that of the size of a pea. It secretes nine different type of hormones which effect the functioning of the body. No organ is deprived of their effect It activates and saturates thyroid, the front portion of the adrenaline and gonad hormones. For example a man whilst going to a party where woman are also present performs certain actions subconsciously like combing hair or fixing his tie knot. This action is naturally undertaken by his subconscious mind in fact it happens due to the Gonardotrophy hormone secretion from pituitary gland.
The second type of gland is the adrenaline. This is in a pair and is usually triangular and capshaped it is found right above the kidneys The secretion of these glands helps in the development of the brain and the reproductive organs. This gland promotes mind concentration physical resistance against diseases makes breathing smooth and our muscles strong.
If the secretion of any of the two glands is not rightly balanced then the reserves will diminish slowly. This will lay pressure on the nervous system which in turn will lay pressure on the mind and the same will execute its effect on the body in the form of over-excitement, fear, pain, anger, indecisiveness, worry, and uncontrollable sobbing. On the other hand excessive body secretion causes the powers of these glands to diminish. That is the reason why man cannot live happily and is always burdened by one or the other tension.
It here becomes essential to learn the art of controlling emotions to bring happiness 24hours of the day. Yogic exercises (asanas) are essential. Yoga is the means to relax ourselves from the day to day tensions and overcoming our emotions one must carefully feel all body movements, the stretch caused, relaxation achieved in the body while performing asanas. In short, one should learn to observe impact of each exercise. These exercises should not become mechanical exercises instead each exercise should be performed with one’s highest awareness.
Man spends most of his present time dreaming about the future all recreating his own past. One’s we learn the art of living in the present, then happiness will come to us naturally. The best way to do this is to through Yoga, and by carefully observing our breathing cycle.
Yoga, through it’s simple breathing exercise, can help us to live in the present. To do this, sit in a quiet place and take deep long breaths in a rhythmic manner. We can practice the same for five days which results in cooling down tensed nervous system and relieve the whole body.
Preksha meditation is the art of transforming our habits. Preksha means observing without any feelings of attraction towards objects. Our body is surrounded by an electro-magnetic field. Once we concentrate on these parts of our body through Preksha meditation, we will be able to overcome our anger, fear and endless worries. Through daily practice we can perfect ourselves and give birth to a new personality.
As soon as we learn the art of concentration, our mind will not whirl like a cyclone and stop and stop disturbing us emotionally.
§ (See the technique of Preksha meditation and Kayotsarg.)
Psychologists believe that these actions which reach our conscious mind through sight, touch, smell etc, are less powerful or impressive then the actions which lay impact on our inner conscious mind. When we meditate, our inner conscious awakens. It creates a state of openness, inner calm and an increased self awareness. To perform all this, determination, continuity and self confidence is required. It is often believed that this art is not "a cup of tea" for everybody. However, with the help of a good practitioner, one can easily learn this and may improve it day by day. The true feeling of this art can only be felt upon practice and will keep the person cheerful 24 hours a day.
Meditation and Everlasting Youth : A few days back there was an article published in a newspaper about a man who died at the age of 132years. His body organs were functioning properly at the time of his death.
This news raised many a different questions such as " What is old age?", " What is youth", " Why does aging occur ", and whether it is possible to stay ever youthful for ever.
Youth has been defined in many ways. We will not analyze its many definitions instead we shall discuss these questions with reference to the human science and Yoga Science.
Man has one universal desire which is to stay ever young. Man discovered many new ways new medicines, Herb’s, pastes and innumerable ways to keep himself in the prime of his life
Man grows old because his body cells get destroyed sooner then the body mechanism can repair them. Physiologists believe that people who waste their mental energy less and give enough chance to the body cells to repair do not grow old soon. It is believed that when brain cells become hard and lose their flexibility then man grows old. When the brain cells become hard their resistance gets reduced. Not only this man’s capacity to bear unfavorable circumstances gets reduced. He loses the balance between body and mind. It is a known fact that old people become easily irritable, impatient and lose their temper easily. This is not the fault of the person. This occurs because of the hardening of the brain cells.
Through Preksha meditation it is possible to keep our brain cells flexible. Studying the various parts of the body with great intensity, minutely is Sharira Preksha. Chetanya Kendra Preksha means meditating on the specific electro-magnetic regions of the human body such as-
Naval region
The center of chest
Center of throat
The tip of the nose
The center point between the eyebrows and center of the head.
By practicing this form of Preksha and observing each and every cell with great intensity we can unleash a reservoir of vital energy blood which is enough to keep the brain cells flexible and healthy. This flexibility of the brain cells not only helps a man keep young but also destroys his imbalance and instability of mind.
He whose backbone is hard and D-shaped is old. A person who performs exercises to keep his backbone flexible and strong will not grow old even at the age of 80 to 90 years. Asanas which enhance the flexibility of the backbone for example are Pavanmukta asana, Dhanura asana, Paschimottana asana and Halasana should be performed.
He whose mind is devoid of any tensions and worries is young. Mental, physical and emotional tension causes stiffness in the body cells and this stiffness is the main reason for old age. Oral drugs can heal a man only for a very short time however when used for a long time they can cause more harm than good.
The way to reduce tensions is to free oneself of his/her deep rooted bad habits such as ego problems, jealousy, anger, passions, weaknesses etc. All this is possible only through Dhyana.
The greek philosophers did a lot of research on the theory of creative evolution. They believed that the pattern of man’s genetic development and evolution is based on his desire to develop. That highest level of conscious development that has been found in a man has been actualized by the conscious desire which occurred in a single sense vegetable to develop itself.
This goes to show that the world which we see around us is but a proof of that " conscious desire and determination".
Preksha Dhyana is the method of the development of that will power.
A young person is he who can live in the present. A young person understands his past but lives in the present. An important aspect of Preksha dhyana is to live in the present. It teaches a person how to detach himself from the past or the promises of the future and to face his life in the present with his full awareness of being at a point of time with both his mind and body. This in Preksha dhyana is taught through paying careful attention to the self or observing the body. To live in the present and observing the various chemical and genetic changes taking place how the heat is activated observing the movements stresses and pain of the body is Preksha dhyana in a nutshell.
He who lives in the present can never grow old because he has learnt the important truth of life that it is the present which will make the past and build the future so live the present to the best.
In today’s world a new concept has been founded that whatever happens, happens due to circumstances. In other words it is no fault of the person. All the fault is easily dumped on society or the circumstances. By constantly looking at the other man he has forgotten to look at himself. The concept of the new generation is to use the latest technologies and developments to its level best. This materialistic concept Bhog Vad has reduced social values, and created commercial and industrial problems.
Today’s world has really shrunk in size because there is an intermingling of cultures and ideologies. A youth living in such a culture should follow what code of conduct? He is lost to circumstances. But a youth is one who is not lost in the web of circumstances.
Preksha dhyana is the method to see oneself it is a method of creating and developing ourselves. We have seen enough of others it is our turn to see ourselves. And where the reciprocal counting or the process of knowing oneself begins thoughts get clear as glass, passions get mellowed down the desire to give to society and family overrides the desire to receive always, the ability to bear circumstances increases. To get complete control on oneself in itself is the method to attain ever lasting youth......
The Art of Personality Development
Man does not like to stagnate, he always likes to develop into something better. There are some ways to achieve this metamorphosis in one's personality. If one were to understand these basic rules, one can develop him into anything he aspires for.
The first step to this is planning. Make a clear plan of what you want to be and how you want to go about achieving it. A plan should be clear, focused and practical.
Then put your plan into imagination.
Here you would find it strange why you first plan and they’re after image. You might have noticed that people sometimes come with solutions to grave problems in deep sleep. It so happens that they have gone through the same situation over and over again in their imagination, to reach the stage when the subconscious minds itself comes up with the solutions. To bring any planning into reality it has to be propelled by the energy of imagination.
Sound planning and imagination coupled with determination and perseverance can turn any dream into reality.
There are some people who get an intimation of their diseases or even death much in advance. The reason is that whatever is to take place in the material plane first manifests itself in the immaterial plane and whatever we see and feel by our five senses is incomparably small to what we can see or feel by our inner conscience. Today, modern science has created devices by which we can get to know of diseases much before they manifest themselves in the human body.
Live and livelihood is two sides of the same coin. Today's education has become completely job-oriented and hence man advances in his field of work, but it is at the cost of his mental peace. This leads to a divided personality.
How could a man look if his one arm was longer than the other was? Intellectual and science of living (Jeevan Vigyan ) should go hand in hand or else an imbalanced personality would result..
There are five steps to fuller life and complete personality.
1. Healthy body
2. Healthy mind
3. Healthy thoughts
4. Will power
5. Work efficiency
Whilst, the first three are vital to a good life, the last two are vital to earning a good living. It is true that the external appearances of a person can make its personality. However the proper functioning of the nervous and the glands are even more important in the development of a complete personality. Enough the proper functioning of the thyroid glands are very important to personality development. A person whose thyroid glands produce less than sufficient thyroxin will become easily irritable his capacity to memorize decreases and so does his capacity to make decisions. If on the other hand thyroxin is produced in greater quantity then anxiety and anger will become more prominent.
Henceforth any of these above mentioned problems can be a sign that the thyroid glands are not absolutely and habits is usually the effect of the nervous systems. If a person or a child becomes violent for trivial matters then it could be suspected that the sympathetic nervous system is not functioning well.
Praksha Dhyana is a method to balance the thyroid glands and the nervous systems. Tejas Kendra (naval region ) is the place where prana energy is generated.
If one is made to mediate upon this region then fear can be get rid of.
1. Dirgha - Svasa Prakash techniques - Perception of slow and deep breathing
2. Samvarti Svasa Prakash i.e. perception of breathing method in which breath is to be inhaled with the left nostril and then exhaled with the right nostril and then again inhaled with the left. The process is then continued for 5-10 minutes.
3. By creating awareness for our Svasa (Breath ) we can balance our nervous system. Perfection in thoughts is an absolute foolproof method to personality development.
Determination and willpower alone can make an ordinary person a giant personality. Purity of thoughts are factors that can increase willpower and determination. If the will power has to be increased, then it is essential to be away from feelings such as jealousy, false allegations, small talks etc.
Today a misconception has come up in today's world that intellectual and mental development are considered one and the same. Both these are separate facts as intelligence and mind are not one and the same thing. Thinking is not in itself a very big art, instead this is a natural activity of
the brain. The main source of energy is the development of willpower.
An important milestone of personality development is purification of emotions. For purification of emotion Darshan Kendra ( the region between the brows) and Jyoti Kendra ( centre of the forehead ) should be mediated upon.
It cannot be said that practicing mediations will bring immediate results or miraculous changes in one personality. Curing even a common physical ailment can take a long time and we are aiming to cure a mental disease. From time to time one should perform self-assessment and see how much progress been made in personality development.
If a man changes his profession too often, it is because he lacks concentration. The true reason for the economic success of Japan is its concept of concentration. They first study their subject in mind thoroughly then they acquire a complete training in the same; only then do they go into production, wherein they improve constantly upon methods leading to a greater yield of production. Indeed they have used the secret of mediation in the field of their work. Their quest is how to increase their efficient and yield greater output. The answer to this they found is concentrated thing i.e. mediations.
Focusing coupled with determination is the prime requisite to turn our planning into reality. The personality that will be akin to a gold crown studded with jewels.
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Source : From the works of Acharaya Mahapragya Compiled By Mrs. Vidya Jain
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