Where should one meditate—inside
the body or outside it?
Once
Swami Vivekananda was asked a similar question. Do you know what his answer
was?
‘We
should try to meditate inside. As for the mind being here or there, it will
take a long time before we reach the mental plane. Now our struggle is with the
body. When one acquires a perfect steadiness in posture, then and then alone
one begins to struggle with the mind. Asana (posture) being conquered,
one’s limbs remain motionless and one can sit as long as one pleases.’
Swamiji says that one can sit as
long as one pleases? But I find it most difficult even to sit for fifteen
minutes.
Yes,
every one has to face these initial problems. That is why it is advised to
begin the practice as early in life as possible. Don’t move any part of the
body in spite of these difficulties, at least for 15 minutes, in the beginning.
But one’s aim must be to sit without moving at least for 45 minutes to one hour
in one sitting.
Can
one sit longer?
Oh
yes. If you can meditate well, you can sit as long as you like—the longer the
better. Swami Trigunatita could sit in one posture for 24 hours at a stretch.
Many other monks of the Ramakrishna Order, would sit in one posture, without
moving any part of the body the whole night during Shivaratri or Kali Puja.
According to Hatha Yoga one is said to have attained mastery in asana if
one can remain seated without any movement or pain for four hours and 20
minutes.
It is described that during the period of sadhana,
Sri Ramakrishna would hear chattering sounds produced in the joints in his body
from legs upwards and they would get locked. Then he lost all power to move his
body or change his posture even slightly. At the end of meditation the joints
got unlocked similarly by making a chattering sound and then he was able to
move. What is this phenomenon?
It
seems this was the way he described the phenomenon of subconscious control of
the body achieved due to great eagerness to practise well. Before meditation,
he used to show his mind the image of Bhairava in meditation pose on the
parapet of the music hall and address it saying, ‘You must be firm and
motionless like that and meditate.’
Are
there any other such techniques or auto-suggestions to attain a steady posture?
Yes,
two techniques are described by the great Yogi, Patanjali, in his Yoga
Sutras (II, 47). Prayatna-shaithilyat ananta-samapattibhyam: ‘By
giving up all effort and by meditation on the infinite, one attains steady
posture.’
Some
people are always tense. They need to relax—both physically and mentally. Let
us lessen our natural tendency for restlessness. While sitting let us see that
we don’t move our hands, feet involuntarily. At present our deep mental
restlessness is making us move our limbs unconsciously. We must first become
conscious of this and resist this tendency. Later, a stage would come when the
body would be controlled as unconsciously as it is restless now.
As
a matter of fact, this technique can be used even during hours other than
meditation. While sitting on a chair, in car, in bus, etc., we should just
relax and be aware of the body and desist from unnecessary movements of the
body—resist every such inner urge. Another technique is to think of the body
as an inert corpse.
How
does meditation on the infinite help in making the posture steady?
When
one contemplates on infinite space or sky all around, the body is also thought
of as a part of that infinite. By this, the mind becomes tranquil and bodily
posture too becomes steady.
Is
this the meaning of ananta samapatti?
There
is one more meaning: ananta is also the name of the mythical thousand
hooded serpent who supports steadily the globe of earth on his hoods. So the
practitioner of asana contemplates that he is that serpent – so stable
and steady.
Should
any specific posture be adopted for meditation? Which asana is best for meditation?
Some
consider padmasana, with the legs locked up and the crossed soles of
both feet lying on opposite thighs facing upwards, the best. But for many, this
may be difficult. Ardha-padmasana, only one foot lying on the opposite
thigh, is easier. Or the simple cross-legged posture, sukhasana, is also
good. Meditation can also be done in vajrasana or virasana. In
every case, however, the spine must be straight.
Why
should we not meditate in Shavasana posture? There is no strain n any
partof the body in Shavasana and blood flows easily to all parts of the
body.
Why
don’t you try and see for yourself? You will get the answer immediately!
Instead of meditating you will soon start sleeping! Even in sitting posture
many people sleep rather than meditate, what to talk of Shavasana.
Besides
it has been observed that in upright posture, the mind is more alert, and the
brain functions more efficiently. Just as
an instrument like a barometer or a precision instrument must be placed in the right position for optimum efficiency, similarly one must sit erect for optimum functioning of the brain.
an instrument like a barometer or a precision instrument must be placed in the right position for optimum efficiency, similarly one must sit erect for optimum functioning of the brain.
Can one do meditation sitting on a chair?
Yes,
provided the spine is straight and one can sit without moving. But in sitting
on a chair, the advantage of a flat broad base, formed by the crossed legs
while sitting on the floor, is lost.
I have backache and can’t sit for long on the floor.
Try
sitting with a firm cushion 2-3 inches high under the buttocks. Many find this
very comfortable.
How do we know that we are sitting in the correct
posture? Yoga Sutra says: sthira-sukham-asanam; ‘The posture must
be pleasant and steady.’ No posture seems comfortable for me.
The
main criteria for a correct posture is that the spine must be in a straight
line; i.e. head, neck and back must be in a straight line. This you can check
yourself or an instructor or guide can check and, in fact, those who are not
used to sitting in a correct posture from the beginning, should seek the help
of an instructor to learn the correct posture.
It
is also true that initially a correct posture may seem uncomfortable. But as
one continues to practise, one gets used to it, and a time would come when
one would feel uncomfortable in any other posture. There is no cause for
despair.
Are
there any preliminaries to be done before we sit for meditation, to loosen the
muscles?
Although
it is not absolutely necessary, one may do a few simple asanas for five
minutes before sitting for meditation. Far more important are the preliminary
steps like prayer, reading of scriptures, etc. to prepare the mind before
meditation.
The Bhagavad Gita and Swamiji say that body,
head and neck should be in one straight line. How should we balance the head,
placing the weight on the spine?
Is
not the head always balanced with its weight on the spine in the erect position
of the body? You have asked the question, it seems, even without once trying to
sit according to the instructions of the Bhagavad Gita and Swamiji.
We find Yama and Niyama come before Asana
in the yoga system. How do Yama and Niyama help us sit in a
comfortable posture?
The
first five out of the eight steps or parts of the yoga system can be
practised simultaneously. They are more or less independent of each other.
However, all these five steps are immensely important for the sixth, seventh
and eighth steps, i.e., dharana, dhyana and samadhi.
How do asanas differ from physical exercises?
Asana means a ‘posture’.
It is not an exercise in the conventional sense. Physical exercises are done to
make the physical body strong and muscular. Asanas are meant to make the
body relaxed and supple.
How much time should be allotted to physical exercises
and asanas so that we do not become very body conscious?
There
cannot be any hard and fast rule in this matter. Although it is true that the
physical body must be kept healthy and fit, the less the time devoted to it the
better. Many great saints of the world totally disregarded their physical
bodies. We need not, however, go to that extreme.
We feel very good and light after someone massages the
body. Is there any asana by which we can get the same effect without the
help of another person?
No.
The mode of action and purpose of massage and asana are quite different.
In the sixth chapter of the Bhagavad Gita, it
has been described that one must sit on an asana in a particular manner.
It seems the word asana is used in a different sense there.
Yes,
you are right. Another meaning of the word asana is the seat on which
one sits for meditation.
In the Gita it is said that such a seat or asana
must be made up of a mat of kusha grass, covered with a deer skin, on top
of which a silk cloth must be spread. Why so?
Kusha grass is
traditionally considered sacred. Besides, it is almost an insect repellent.
Insects like white ants might attack wood, but not kusha grass. The
hardest of the three materials, i.e., the kusha grass, forms the lowest base of
the asana. Deer skin of softer variety and the silk covering is meant to
prevent feeling hurt sitting for a long time.
Can we not sit on a dunlop pillow or a soft cotton
pillow?
The
seat must be reasonably firm; at the same time it must not hurt the skin, soft
tissues of the legs or the bones. Hence too
soft a cushion or pillow is not advised. Nowadays various types of rugs are available. One can use any one of them. The idea is that one must be able to sit for a long time comfortably.
soft a cushion or pillow is not advised. Nowadays various types of rugs are available. One can use any one of them. The idea is that one must be able to sit for a long time comfortably.
Some say one must sit facing North or East. Is it
important?
