1. MEDITATION
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2. A SHORT HISTORY
• The history of meditation goes back many thousands of years
into antiquity itself. As part of the system of Yoga the principles
were divinely received by the Rishis, (illumined sages of India)
as a means of self salvation, allowing man a path back to union
again with his divine creator, God.
• According to Patanjali Yoga Sutra, MEDITATION is the seventh
step towards spiritualism, and the eighth step being the
samadhi—Union with the creator

3. SO… WHAT IS MEDITATION ?
• Meditation is a practice of concentrated focus upon a sound,
object, visualization, the breath, movement, or attention itself
in order to increase awareness of the present moment,
reduce stress, promote relaxation, and enhance personal
and spiritual growth.

4. SO, IF YOU ARE WONDERING, WHY DO WE …………..?
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8. BENEFITS OF MEDITATION
• 1.Meditation benefits people with or without acute
medical illness or stress
• .2. People who meditate regularly have been shown to
feel less anxiety and depression.
• 3. They also report that they experience more
enjoyment and appreciation of life and that their
relationships with others are improved.

9. BENEFITS OF MEDITATION
• 4. Meditation produces a state of deep relaxation and a
sense of balance or equanimity.
• According to Her Holiness MAA SHREE "Meditation
cultivates an emotional stability that allows the meditator to
experience intense emotions fully while simultaneously
maintaining perspective on them." Out of this experience of
emotional stability, one may gain greater insight and
understanding about one's thoughts, feelings, and actions.
This insight in turn offers the possibility to feel more
confident and in control of life.
• 5. Meditation facilitates a greater sense of calmness,
empathy, and acceptance of self and others.

10. BENEFITS OF MEDITATION
• Increases situational awareness
• Reduces stress
• Makes you more positive in attitude
• Teaches to be more objective
• One is more energetic, mental faculties are sharper,
• Problems don’t seem problems anymore. Attitude
changes.

11. • DETAIL BENEFITS WILL BE DISCUSSED LATER
AFTER EXPLAINING THE PROCESS OF
MEDITATION.
• THE RELEVANCE OF THE BENEFITS WILL THEN BE
EASY TO GRASP.

12. RELEVANCE OF MEDITATION
BENEFITS RELEVANCE

13. TECHNIQUES OF MEDITATION
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15. 108 Meditation Techniques
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16. MANTRA MEDITATION
• Mantra, literally meaning 'revealed sound', means a
sound or combination of sounds which develop
spontaneously. In mantra meditation, specific sounds are
repeated (japa) to achieve a meditative state .
• Transcendental Meditation (TM) introduced by Maharshi
Mahesh Yogi is also a form of Mantra Meditation where
the participants are provided their personal Mantra.
• AUM, as a word, is a beautiful and wonderful mantra as
it has a resonance which immediately transports oneself
into a meditative state.

17. STEADY GAZE ( TRATAKA )
MEDITATION
• Trataka ( to gaze steadily) has been followed by most
religious systems including Christianity and Sufism. In
Trataka, a steady gaze is performed on an object. While,
it strictly comes under the category of a yoga cleansing
technique, effective trataka practice takes one to the
shores of meditation..
• .
•

18. Method:
In this a regular candle is used, however any
other object of choice can be used. The candle is
set up at an arm's distance, level with eyes, and
steady gazing is first done with the eyes open.
After some time, the eyes are closed, and the
after image of the flame is 'gazed at' with eyes
closed at the eye brow center. Try not to move
through out the practice. Relax your breath , let it
lengthen, deepen

20. VIPASANA MEDITATION
• It is usually done in a course of 10 days, when the
participants refrain from reading, writing, and even
talking (except discussing difficulties faced during
meditation with the teacher). Set aside 15 minutes. Find
a quiet place. Sit down cross-legged on the floor or a
chair with a straight back. Become aware of your breath.
Take a mental note of whatever feeling you are
experiencing. Open your eyes slowly after 10 or 15
minutes and get up gradually. Do not worry if you do not
get any great insights in your first session. Try to be
aware of your senses and emotions and their impact on
you.

21. ZEN MEDITATION
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22. Sit on the forward third of a chair or a cushion on the floor.
Arrange your legs in a position you can maintain comfortably. In the half-lotus
position, place your right leg on your left thigh.
In the full lotus position, put your feet on opposite thighs. You may also sit simply
with your legs tucked in close to your body, but be sure that your weight is
distributed on three points: both of your knees on the ground and your buttocks on
the round cushion. On a chair, keep your knees apart about the width of your
shoulders, feet firmly planted on the floor.

23. Take a deep breath, exhale fully, and take another deep breath, exhaling fully.
With proper physical posture, your breathing will flow naturally into your lower
abdomen. Breathe naturally, without judgement or trying to breathe a certain
way.
Keep your attention on your breath whilst practicing this zen meditation. When
your attention wanders, bring it back to the breath again and again -- as many
times as necessary! Remain as still as possible, following your breath and
returning to it whenever thoughts arise.

24. Be fully, vitally present with yourself. Simply do your very best. At the end of your
sitting period, gently swing your body from right to left in increasing arcs. Stretch
out your legs, and be sure they have feeling before standing.
Practice easy Zen meditation every day for at least ten to fifteen minutes (or
longer) and you will discover for yourself the treasure house of the timeless
life of zazen -- your very life itself.

25. THE ACTUAL EASY PROCESS
•
First, Sit Upright
• Relax the Body
• Breathe Evenly
Inhale slowly, counting to eight. Hold the breath for eight more
counts, then exhale slowly to the same count. Without pausing,
inhale again — hold — exhale, each to the count of eight.
This is called the Measured Breathing Exercise. Repeat it three to
six times.
You can vary the count according to your lung capacity, but always
keep it equal during inhalation, holding, and exhalation. Finish your
practice by inhaling deeply, then exhaling completely.

26. The “AUM” Technique of Concentration
Now wait for the next breath to come in of its own accord. When it does, mentally
say ”AUM” pronounced as OM. This time, don’t hold the breath, but exhale naturally. As
you do, mentally say ”AUM” again
“AUM” is an ancient Sanskrit mantra (a mantra is a word, syllable, or group of syllables,
which can convey spiritual power when pronounced correctly, often with repetition).It is
the primordial sound signifying the universe. It means “I am He” or “I am Spirit.” Try to
feel that your breath itself is silently making the sounds of “AUM”

27. Make no attempt to control your breath. Simply observe it as it flows in and out
naturally.
In the beginning you may be mostly aware of the physical manifestation of the
breathing process as your diaphragm and chest expand and contract.
As your breath grows calmer, however, try to become aware of its flow in the nostrils,
then gradually transfer your awareness higher and higher in the nasal passages.
With the eyes closed, turn your gaze upward to the point midway between the
eyebrows within your forehead. Concentrate there. This is the seat of spiritual
consciousness in the body, also called the spiritual eye, or Christ Center. In time, try to
feel the flow of the breath near the spiritual eye within your forehead.
Keep your gaze steady at the point between the eyebrows throughout your practice.
Don’t allow your eyes to follow the movement of the breath. If you find that your mind
has wandered, gently bring it back to an awareness of the breath and the mantra.

28. PRAY
• Begin your meditation with a prayer. This will help you
remember why you are meditating! You will also be
inviting the Divine, or your Higher Self, to help you in
your practice.

30. SIT PERFECTLY STILL
• Moving your body even slightly sends the energy into the
muscles. The purpose of yoga is to withdraw that energy
inward and upward, to the brain. Thus, any physical
movement during meditation will counteract your
meditative effort.
• To keep yourself from fidgeting, try to think of your body
as a rock — solid and unmoving. Refuse to move for the
first five minutes of meditation, and you will find that your
body will grow calm of its own accord.
• Your physical and mental restlessness will subside the
longer you sit still. A glass of muddy water will become
clear in time if it’s undisturbed. The same is true for us!

31. DO NOT CONTROL YOUR BREATH
• After the preliminary breathing exercises, you should
cease any effort to control the breath. Let it flow
naturally. You may notice that the pauses between the
inhalation and exhalation are gradually becoming longer.
• Enjoy these pauses, for they are a glimpse of the deep
state of advanced meditation. As you grow very calm,
your breath may become so shallow, and the pauses so
prolonged, that it hardly seems necessary to breathe at
all.
• Do not be alarmed. This is good!

32. HOW LONG TO MEDITATE
• It is entirely up to you. Make sure, however, to allow
enough time after the “aum” practice to sit still and enjoy
the calm meditative state.

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34. WHERE TO MEDITATE
• If possible, set aside an area that is used exclusively for
meditation. In time it will become saturated with spiritual
vibrations. A small room, a corner of your bedroom, or
even closet can suffice, as long as it is well ventilated.
• Keep it simple. All you really need is a chair or small
cushion to sit on, and perhaps a small altar. Face East if
possible, and place a wool or silk blanket on the floor to
insulate your body from the subtle magnetic currents of
the earth.

35. PROPER MEDITATION POSTURE
• In addition to sitting on a straight-backed chair, there are
other ways of sitting that are appropriate for mediation.
You can sit on the floor in any of the several poses:
cross-legged, half-lotus pose, or full-lotus pose.
• Two things, however, are essential: your spine must be
straight, and you must be able to relax completely
without slouching.

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37. BENEFITS OF MEDITATION
• .
• PHYSIOLOGICAL BENEFITS
• PSYCHOLOGICAL BENEFITS
• SPIRITUAL BENEFITS

38. PHYSIOLOGICAL BENEFITS
• 1- It lowers oxygen consumption.
• 2- It decreases respiratory rate.
• 3- It increases blood flow and slows the heart rate.
• 4- Increases exercise tolerance.
• 5- Leads to a deeper level of physical relaxation.
• 6- Reduces anxiety attacks by lowering the levels of
blood lactate.
• 7- Decreases muscle tension
• 9- Helps in chronic diseases like allergies, arthritis etc.

39. PHYSIOLOGICAL BENEFITS CON’T
• 10- Reduces Pre-menstrual Syndrome symptoms.
• 11- Helps in post-operative healing.
• 12- Enhances the immune system.
• 13- Reduces activity of viruses and emotional distress
• 14- Enhances energy, strength and vigour.
• 15- Helps with weight loss
• 16- Reduction of free radicals, less tissue damage
• 17- Higher skin resistance

40. PHYSIOLOGICAL…………….
• 18- Drop in cholesterol levels, lowers risk of
cardiovascular disease.
• 19- Improved flow of air to the lungs resulting in easier
breathing.
• 20- Decreases the aging process.
• 21- Higher levels of DHEAS (Dehydroepiandrosterone)
• 22- prevented, slowed or controlled pain of chronic
diseases
• 23- Makes you sweat less
• 24- Cure headaches & migraines
• 25- Greater Orderliness of Brain Functioning

41. PHYSIOLOGICAL…………….
• 26- Normalizes to your ideal weight
• 27- harmonizes our endocrine system
• 28- relaxes our nervous system
• 29- produce lasting beneficial changes in brain electrical
activity
• 30- Cure infertility (the stresses of infertility can interfere
with the release of hormones that regulate ovulation).

42. PSYCHOLOGICAL BENEFITS
• 31- Builds self-confidence.
• 32- Increases serotonin level, influences mood and behaviour.
• 33- Resolve phobias & fears
• 34- Helps control own thoughts
• 35- Helps with focus & concentration
• 36- Increase creativity
• 37- Increased brain wave coherence.
• 38- Improved learning ability and memory.
• 39- Increased feelings of vitality and rejuvenation.
• 40- Increased emotional stability.
• 41- improved relationships

43. PSYCHOLOGICAL……..
• 42- Improved relations at home & at work
• 43- Able to see the larger picture in a given situation
• 44- Helps ignore petty issues
• 45- Increased ability to solve complex problems
• 46- Purifies your character
• 47- Develop will power
• 48- greater communication between the two brain hemispheres
• 49- react more quickly and more effectively to a stressful event.
• 50- increases one’s perceptual ability and motor performance
• 51- higher intelligence growth rate
• 52- Increased job satisfaction

44. PSYCHOLOGICAL……..
• 53- increase in the capacity for intimate contact with
loved ones
• 54-decrease in potential mental illness
• 55- Better, more sociable behaviour
• 56- Less aggressiveness
• 57- Helps in quitting smoking, alcohol addiction
• 58- Reduces need and dependency on drugs, pills &
pharmaceuticals
• 59- Need less sleep to recover from sleep deprivation
• 60- Require less time to fall asleep, helps cure insomnia

45. SPIRITUAL BENEFITS
• 61- Helps keep things in perspective
• 62- Provides peace of mind, happiness
• 63- Helps you discover your purpose
• 64- Increased self-actualization.
• 65- Increased compassion
• 66- Growing wisdom
• 67- Deeper understanding of yourself and others
• 68- Brings body, mind, spirit in harmony
• 69- Deeper Level of spiritual relaxation
• 70- Increased acceptance of oneself
• 71- helps learn forgiveness

46. SPIRITUAL……….
• 72- Changes attitude toward life
• 73- Creates a deeper relationship with your God
• 74- Attain enlightenment
• 75- greater inner-directedness
• 76- Helps living in the present moment
• 77- Creates a widening, deepening capacity for love
• 78- Discovery of the power and consciousness beyond
the ego

47. WISHING YOU ALL A
HEALTHY,PHYSICAL,PSYCHOLOGICAL AND
SPIRITUAL LIFE
PRESENTATION FROM
THE POWER WITHIN YOU
BY AMLAN ROY CHOWDHURY