YOGA Meditationbooks

10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 1 WELCOME TO HIMALAYA YOGA RETREAT Himalaya Yoga provides authentic Himalayan wisdom and Yoga training for your health and happiness, and for the spiritual evolution of mankind. HIMALAYA YOGA RETREAT reconnects you with the Source; ‘The Healing Power of Nature’. During the retreat a natural force field is created around you that recharges your whole being with positive energy and vitality. Awakening your inner strength inspires you to develop a daily spiritual practice and holistic lifestyle that creates positive changes in all aspects of your life. Classes and courses are adapted for all ages and levels. Ther are two beautiful and peaceful outdoor yoga spaces, surrounded by gigantic trees, water lily ponds and organic gardens. The perfect environment to deepen your Yoga practice, relax and rejuvenate, and experience ‘The Healing Power of Nature’. THE HOTEL is located 1½ hours north of Ngurah Rai International Airport, in the heart of the Gianyar countryside, near the spiritual and artistic village of Ubud. Our luxury Hotel offers a combination of modern comforts and friendly professional service, and private rooms surrounded by organic gardens and scenic mountain views. THE RESTAURANT offers a choice of Balinese cuisine adapted to the Western palate (not too spicy) and includes a selection of vegetarian and non-vegetarian dishes to suit your needs. 3 Set Breakfasts are included in the Retreat Price. * ** *** **** LUNCH and DINNER are not included & will be charged in addition at menu price before departure. WHAT TO BRING Yoga Mat and Cushion - Comfortable Clothes - Water Bottle - Smiles ECO-MORALITY CONSERVATION AGREEMENT applies. See below. DISCLAIMER and NON-REFUNDABLE POLICY Himalaya Yoga is not responsible for any injury, illness, accident, delay, cancellation, loss or damage of valuables, or other unscheduled events or changes before, during or after the Mountain Retreat. All deposits and payments are non-refundable. ECO - MORALITY CONSERVATION AGREEMENT The following agreement is a requirement for all guests attending Tai Chi Bali classes and retreats:  To protect and preserve the natural world at all times  To promote life of all plants, trees, insects, birds, fish, animals and humans  To take all your rubbish back to the hotel (empty bottles, plastic bags & cigarette butts, etc)  To cultivate moral character, civilization and manners  To deveolop unity and modesty through correct guiding thoughts  To work hard to develop one’s skills  To refrain from taking intoxicating substances  To refrain from sexual misconduct  To be truthful, friendly and opened hearted to all ALL PAYMENTS ARE NON-REFUNDABLE. FULL AMOUNT IS DUE BEFORE DEPARTURE. DEPOSIT Rp 2,000,000 ..………………… BALANCE Rp ..…………………….. TOTAL PAID Rp ..…………………….. * YES I AGREE TO ALL THE ABOVE: Print Name ........................................... Sign ............................................ Date ............................ Email ....................................................................... Tel .................................................................. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 2 YOGA RETREAT SCHEDULE www.himalaya-yoga .com THURSDAY 5.00-6.00 FRIDAY Dhyana Slokas MEDITATION 10 Meditations Maha Mrtyunjaya Universal Prayer Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer BREAKFAST Dhyana Slokas YOGA PHILOSOPHY Introduction to Yoga Bhagavad Gita Four Paths of Yoga 10 Meditations Maha Mrtyunjaya Universal Prayer LUNCH RELAX Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer DINNER Dhyana Slokas MEDITATION 10 Meditations Trataka Maha Mrtyunjaya Universal Prayer SATURDAY Dhyana Slokas MEDITATION 10 Meditations Maha Mrtyunjaya Universal Prayer Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer BREAKFAST Dhyana Slokas YOGA PHILOSOPHY Introduction to Yoga Bhagavad Gita Four Paths of Yoga 10 Meditations Maha Mrtyunjaya Universal Prayer LUNCH RELAX Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer DINNER Dhyana Slokas MEDITATION 10 Meditations Trataka Maha Mrtyunjaya Universal Prayer SUNDAY Dhyana Slokas MEDITATION 10 Meditations Maha Mrtyunjaya Universal Prayer Dhyana Slokas ASANA Complete Yogic Breathing Surya Namaskar 12 Postures Yoga Nidra PRANAYAMA Ujjayi Nadi Shodhana Maha Mrtyunjaya Universal Prayer BREAKFAST CLOSING KIRTAN Dhyana Slokas Jaya Ganesha Maha Mrtyunjaya Universal Prayer - 6.00-8.00 - 8.00-11.00 11.00-12.00 - 12.00-14.00 14.00-16.00 16.00-18.00 13.00 LUNCH AT MEETING POINT 14.00 DEPART FROM MEETING POINT 16.00 ARRIVE AT YOGA RETREAT 16.00 CHECKIN RELAX 12.00 CHECKOUT AND LUNCH 13.00 DEPART FROM YOGA RETREAT 16.00 ARRIVE AT MEETING POINT 18.00-20.00 20.00-21.00 DINNER OPENING KIRTAN Dhyana Slokas Jaya Ganesha Maha Mrtyunjaya Universal Prayer - 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 3 of every minute. the internal organs. This special Retreat Training Programme. the teachings of Yoga show us the path to freedom. the spine. weight loss. and have studied Yoga. Nepal. Bihar School of Yoga. This retreat allows you to take time from the hectic pace of modern living to experience the stillness and silence of yoga and meditation. China. They develop love. Meditation and Relaxation. of every day. and problems dissolve as deeper wisdom emerges. Tibet and China. glands and nerves. you not only succeed in yoga. In this retreat you learn about your own body and mind. They release tension and stress. happiness and inner peace to your mind. Pranayama. Tibetan Yoga and Kundalini Tantra. your potential and limitation. and includes the following: 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Over the course of three days we will be studying. toning the muscles and joints. wisdom and compassion in every second. change becomes possible.himalaya-yoga. wisdom and compassion inspiring self-discipline and spiritual living. It teaches to be mindful of all your thoughts.life force energy. Tai Chi and Chi Kung with masters from India. This allows you to create love. in reaching your full potential as a human being. Relaxation. but you have truly succeeded in life. meditation and the chanting of sacred mantras bring stillness and tranquility to the mind. Relaxation and other Tantra techniques listed below. and awakens the mind to the potentials that are present in each and every one of us. Meditation. combines ancient and modern wisdom for your mental. alcohol and tobacco. The aim of this retreat is to cut through the commercialism that now clouds the real meaning of Yoga. including Asana. Regular practice of these techniques revitalises the body and mind by removing energy blockages and improving circulation. body and spirit and illuminates the path of self-discovery and enlightenment. Himalaya Yoga covers a range of yogic techniques and philosophies.com 4 . Powerful breathing techniques recharge the whole system with prana . speech and action. USA. and reducing sexual activity and the consumption of animal products. promoting strength and vitality. The regular practise of Himalaya Yoga brings health. This includes becoming mindful of all thought. This assists you in developing a personal practice and holistic lifestyle. all systems are restored to radiant health. By exercising every part of the body. and loving union with the Divine. Beyond the postures and exercises. Canada and UK. allowing you to explore higher realms of consciousness. Himalaya Yoga is inspired by the great yogi masters of India. For the deep purification benefits of yoga to become truly effective it is recommended that all students engage in a holistic and moral lifestyle. providing a strong foundation for advanced practice. speech and action. It is a gentle blend of Sivananda Yoga. Himalaya Yoga is undiluted by the demands of commercialism and egoism. physical and spiritual health. and resistance to disease. When we open our mind to meditation. In this way. Our qualified international instructors will guide you through the course. This results in a comprehensive guide to the classical yoga and meditation techniques and philosophies from the Himalayas. the entire skeletal system. Thailand. including the essence of yoga contained in the ‘10 Meditations for Inner Peace and Happiness’. direct realisation of Truth.RETREAT TRAINING PROGRAM Himalaya Yoga Retreat is a foundation in personal development based on the ancient secrets of Yoga. practising and experiencing over 30 techniques from the science of Yoga. The yoga presented in this retreat focuses on Raja Yoga and Hatha Yoga. which means any spiritual practice that aids the aspirant to realise enlightenment. conflicts and problems. which includes. Patanjali Yoga. Lord Krsna states that you can realise the goal of life by four different paths. Without yoga the soul is constantly subject to disturbance. In the Bhagavad Gita. It is a path to attain the goal of life. mind and spirit. can come under the branch of Hatha Yoga. which also has many variations including Iyengar Yoga. Hatha Yoga is a discipline whose aim is to ensure perfect health through the control of the body and concentration of the mind.YOGA PHILOSOPHY INTRODUCTION TO YOGA p126 Yoga is a component of Tantra. containing insights into the human psyche. Dhyana Yoga and Kriya Yoga. Without cleansing of the physical system we will not gain maximum benefits from our practices.com 5 . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Lord Krsna tells Arjuna the means to live a spiritual life while in the midst of daily stress. Swami Vishnudevananda extracted its essence and presented it in five universal principles for physical and mental health. Through yoga the soul becomes perfectly tranquil and serene. and is one of the six orthodox systems of Indian philosophy. Bhakti Yoga. encompassing body. as well as spiritual growth. Raja Yoga is the path of meditation. gain mastery over the mind and emotions. universal consciousness. Kundalini Yoga. The Yoga Sutras of Patanjali show how. Raja Yoga and Jnana Yoga. In the stillness of meditation your true path to liberation shall be revealed. and is concerned with freedom from spiritual disturbance Yoga is the gentle process of cleansing the consciousness to gradually reveal one’s true identity as a spiritual being. ida and pingala. or God.himalaya-yoga. Only then is it possible to remove the veil of illusion and attain the goal of yoga. It has been practised for thousands of years and is the oldest system of personal development in the world. using physical and mental purification techniques to purify and balance the pranic energy channels. liberation from the bondage of worldly desires and actions. the enigma of human existence and techniques for spiritual evolution. Without Sadhana no one can achieve the goal. leading to union with the divine.C. this ancient text is one of the most sacred scriptures in yoga. Mantra Yoga. Traditionally Raja Yoga is preceded by the purification techniques of Hatha Yoga. THE BHAGAVAD GITA p166 Often called the fifth Veda. EIGHT LIMBS OF RAJA YOGA p133 The earliest and most profound study of Raja Yoga is found in the Yoga Sutras of Patanjali. Any system within yoga that emphasises purification of the mind and body by the balancing of the lunar and solar forces. FIVE POINTS OF HATHA YOGA p138 The first step on the noble path of yoga is purification of the gross body. it has become the keystone text in yogashrams and yoga teacher training programs worldwide. Bikram Yoga and Sivananda Yoga. the Bhagavad Gita. although integration with other branches of yoga is essential. Patanjali organised the vast yogic literature of ancient India into an accessible system for daily practice. through the practice of Raja Yoga. Hatha Yoga. it is regarded as the divine science of life. In India. temperament and capacity. Since its completion around 200 B. Sadhana differs according to taste. and overcome obstacles to our spiritual evolution. Ashtanga Yoga. FOUR PATHS OF YOGA p118 There are four paths of yoga that can help us reach the goal of liberation are. According to the ancient yogic text. we can transform ourselves. the supreme universal spirit. To clarify the science of yoga and make it accessible to the majority of seekers. Karma Yoga. This is Sadhana. digestion. Yoga nidra is a 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. YOGA NIDRA p89 Yoga nidra means ‘yogic sleep’. muscles. with deep concentration and awareness. Presented here is the surya namaskar I learned from the Sivananda Yoga Vedanta Centre. mind and spirit can all come into balance and harmony with the practice of asana. the spine and the entire skeletal system. ASANA p43 Asana is a series of physical stretches and steady postures that have been inspired by meditation and the close examination of nature. which are essential in developing the ability to sit comfortably for extended periods of time in meditation. A well structured asana program exercises every part of the body. This has led to many new variations. teachers and students. not only on the body’s frame. According to Maharishi Patanjali. In this context. and should be practised regularly by beginners for several weeks. asana is the third limb of Raja Yoga. In his famous work. All systems in the mind and body require regular exercise in order to achieve optimum health and freedom. glands and nerves. mental. dedicated to the path of enlightenment and contain the very essence of all Yoga Sadhana. Jnana. bones and joints. working. When practised with full awareness it is a powerful technique in which you learn to relax yourself consciously. moral and spiritual self of man. ASANA PAWANMUKTASANA p37 The Pawanmuktasana Series is a group of simple movements and stretches that are designed to remove blockages that prevent the free flow of energy in the body and mind.TWENTY IMPORTANT SPIRITUAL INSTRUCTIONS p119 These twenty spiritual instructions from Swami Sivananda are for seekers of Truth. Surya namaskar is a dynamic sequence of twelve positions that are synchronised with the breathing. If practised regularly the whole system can be toned and revitalised. Hatha Yogis believe that when held for sufficient periods of time. circulation. It promotes strength and stamina in the legs and back. Pawanmuktasana is also an excellent way to release the daily build up of mental and emotional tension and stress. Surya namaskar is first mentioned in the Riga Veda and Yajur Veda. restoring all systems to radiant health. They are the unfailing keys to quick and effective development and culture of the physical. Karma. physical. asana is practised to develop the ability to sit comfortably in meditation for an extended period of time. the ancient scriptures of India. but also on the internal organs. and Raja Yoga will all come to one who follows them whole-heartedly. Bhakti. stretching and toning the muscles and joints. mental and spiritual. Vrindavan. “that position which is comfortable and steady”. they help to direct prana (vital life-force energy) to different parts of the body depending on which asana is being practiced. Asana works on all levels. These techniques have become an integral part of the Yoga Retreat. physical and emotion tension and stress on a very deep level. They are extremely useful in preparing the body for sitting in meditation for extended periods of time. releasing all mental. The body. but because it is such a wonderful practice it has been adopted into the techniques of yoga by many gurus. It is not a part of traditional yoga. India.com 6 . The Yoga Sutras.himalaya-yoga. For absolute relaxation you must remain aware. SURYA NAMASKAR p39 The ancient secrets to health and happiness and modern medical research agree that regular exercise is essential in maintaining a healthy heart. Patanjali describes asana as. removing many physical blockages and energies the whole system by improving circulation and metabolism. lungs. It removes insomnia and may also be practised in the corpse pose before sleep. inducing a state of calm and stillness. intercostal and clavicular lung expansion and compreission. MEDITATION 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS p63 The 10 Meditations for Inner Peace and Happiness are just a few of the many thousands of techniques that can assist us in training the mind. These techniques are designed to train our mind 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. including Yoga. It develops the virtue of equanimity by scientifically training the mind and body to be in harmony and balance. Ujjayi pranayama has a powerful tranquilising and heating effect on the body. Khechari mudra is Sanskrit for ‘one who moves the sky’. The 10 Meditations for Inner Peace and Happiness guide us through the many obstacles that beginners usually face when we first sit down to meditate. which may produce a profuse. purifies the energy channels in the body and mind. During yoga nidra one appears to be asleep. but the consciousness is functioning at a deeper level of awareness and is often described as psychic sleep or deep relaxation with inner awareness. Swami Satyananda Saraswati describes prana as. In this threshold state between sleep and wakefulness. It is also known as ‘psychic breath’ because of its profoundly relaxing effect on the psychic level.himalaya-yoga. NADI SHODANA PRANAYAMA p72 This pranayama technique. Most important. The Sanskrit word ‘ujjayi’ means ‘victorious’ or ‘freedom from bondage’. UJJAYI PRANAYAMA p86 Ujjayi pranayama is a powerful yogic technique that leads to deep states of meditation. This particular collection is taken from some of the great philosophies and traditions of the world. also known as Anuloma Viloma. mental and emotional relaxation. by giving us the chance to reflect on who and what we are and where we are heading. It is a systematic method of inducing complete physical.com 7 . It is used in yoga therapy to soothe the nervous system and calm the mind for meditation. In the ancient scripture. PRANAYAMA COMPLETE YOGI BREATHING p68 According to Maharishi Patanjali. In ancient China it was known as chi or ki. “the vehicle or medium of consciousness”. The technique presented in this retreat is suitable for beginners. mind control and superconsciousness. Chandogya Upanishad. referring to the cosmic energy that lies both within the mind-body complex and outside permeating the entire universe. purifying sweat that detoxifies muscles and organs. using abdominal. It involves gently contracting the glottis in the throat producing a slight hissing sound. balancing the solar and lunar energies. Complete Yogic Breathing is an excellent technique for absorbing and storing huge amounts of prana. The practice of khechari mudra involves rolling the tongue up towards the back of the throat. It brings about a state of equilibrium in the mind. prana is described as ‘the internal and external matrix of energy’. pranayama is the fourth limb of Raja Yoga and must be controlled and manipulated for the attainment of vibrant health. they systematically help us to apply the changes that are necessary to take place within us. Zen and modern medical research. They are very powerful ways to transform our life in a positive direction. and is most commonly practised in conjunction with khechari mudra. internally and externally. It is this aspect that we are interested in during the practice of pranayama. in preparation for deep meditation.state of sleepless sleep where one is on the borderline between sleep and wakefulness. contact with the conscious and unconscious dimensions occur spontaneously. They also help us to make positive changes in our lives. or in what ever form we perceive Her. community and the environment. speading positive energy to all beings throughout the world. Trataka acts as a stepping stone between physical and mental practices and leads to deep meditation and higher states of awareness. It is the mantra of Lord Shiva that bestows health. giving you strength to face the difficulties in the battle of life. This leads to the awakening of the ajna chakra. liberation and prosperity. We can implement a pure heart that cherishes all living beings without bias or partiality. this chant expresses the sentiment that God is One whatever name we call Him by. By regularly practising the 10 Meditations for Inner Peace and Happiness we can reach this goal. fulfil our true human potential. OM p147 Chanting OM creates a very powerful healing vibration. It should be chanted three times everyday. We can transform our life. setting up new vibrations and conditions. Trataka is one of the most powerful methods of controlling the tempestuous mind and its thought waves. If you fix your eyes on a single point. the spiritual centre in the midbrain. remove blockages. UNIVERSAL PRAYER p165 Written by Swami Sivananda (below). lecture or personal sadhana to tune the mind to the divine in its different aspects. By developing loving-kindness with daily action. purifying the mind and heart. The thinking process automatically ceases as concentration increases. a special power comes from the Indweller in your heart. it is one of the most powerful meditation techniques for rapidly relaxing the mind and body. It is a prayer that may be recited by followers of any religion. and find lasting peace and happiness. MAHA MRTUNJAYA MANTRA p162 This is a life-giving mantra. candle gazing activates the mahanadi – the great energy channel in the head. Chanting OM arouses and transforms every atom in the physical body. accept discomfort.the eyebrow centre. warding off negative energy and has a curative effect for diseases. long life. When the eyes are fixed and unmoving.com 8 .himalaya-yoga.and body to relax. In this Bhakti Yoga technique. and is one of the Shatkarmas – Six Internal Cleansing Techniques of Htha Yoga. and has a tremendous influence on the mind. the mind becomes the same. By stimulating bhrumadhya . It asks for divine guidance to help remove the tamasicrajasic ego before commencing yoga practice. Correctly chanting OM will eventually reunite the individual human spirit with the Supreme Universal Spirit. and to develop great compassion by cherishing others. It quickly brings mental peace. It is a powerful mental tonic and the surest way to attain God. It is an excellent preparation for meditation. DHYANA SLOKAS p161 Dhyana Sloka is chanted at the beginning of any class. JAYA GANESHA p159 Chanting Jaya Ganesha invokes all the different aspects and functions of God. TRATAKA p99 Trataka means steady gazing. concentrate. and awakening the spiritual centres. and helps to prevent and soothe many psychosomatic disorders. If chanted correctly. KIRTAN Kirtan is singing the Lord’s name. with our family. the mind too. The eyes are the doorway to the mind. and creates a strong feeling of devotion and a very pure spiritual vibration throughout the day. becomes one pointed. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. we can progress on the path to inner peace. ” Swami Shyam Yogi This book is dedicated to the lineage of teachers who preserve the ancient wisdom for the spiritual evolution of mankind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.“Meditation is the return to Truth and Love.himalaya-yoga.com 9 . himalaya-yoga.Preparation NAMASTE PREFACE by Martin F.com 10 . Moore FOREWARD ONENESS with NATURE INTRODUCTION TO MEDITATION Page 15 15 16 19 20 Relevance of Meditation Today Ten Benefits from Daily Meditation What is Happiness? Opening the Heart Journey of Self-discovery GENERAL NOTES FOR THE MEDITATOR 24 Before Beginning Positive Thinking and Determination Discipline Personal Health and Hygiene Healthy Diet Vegetarianism Fasting Exercise Sex Sleep Meditation Room Regularity Sitting Position Mudra Duration Pain Expectations Progress Retreats Advanced Yogic Meditation Higher Consciousness Lifestyle Mindfulness throughout the Day Searching OBSTACLES ON THE PATH 33 Proper Guidance A Good Place to Practise Make Time to Practise Limitations Distractions Ego Unhealthy Diet Negativity and Depression Desires Doubt 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Fear Dark Thoughts Bad Company Bad moral Conduct Late Nights Laziness and Inertia Fatigue Avoid Heated Discussions and Debates Talkativeness Tobacco.himalaya-yoga.com 11 . Alcohol and Drug Abuse STRETCHING BEFORE MEDITATION 36 Exercise for Health Pawanmuktasana SURYA NAMASKAR 39 Salutations to the Sun Surya Namaskar Chart Physical Postures Breathing Awareness Mantra Relaxation Advice and Precautions Guidelines for Surya Namaskar ASANA 43 Stretching with Awareness Sensitivity Yogasana Chart Vinyaysa Tristhana Each Posture is Ever Evolving Advice and Precautions Guidelines for Asana RELAXATION 49 Muscular Tension Mental Tension Emotional Tension Deep Relaxation Guidelines for Relaxation PRANAYAMA 51 Prana Pranayama Techniques Puraka Kumbhaka Rechaka Granthi Bandha Advice and Precautions Guidelines for Pranayama TRAINING THE MIND 55 Movement of the Mind and Conceptual Thought Being in the Present Moment Vipassana Meditation Samadhi Meditation Contemplation Meditation Compassionate Meditation Visualisation Meditation Meditation is Awareness Mindfulness throughout the Day Successful Meditation Guidelines for Meditation 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It is meant to provide guidance and counsel for those who wish to practise. Kindness – Generating Kindness 8.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.Regular systematic practice 10 MEDITATIONS FOR INNER PEACE & HAPPINESS Part One – Sitting Quietly in Meditation Part Two – Mindfulness throughout the Day 10 Meditations Affirmation/Technique Chart Opening Prayers 1. Enlightenment . Patience .Palming Concluding Prayers 10 ADVANCED meditations Mindful walking Yoga nidra Earth healing Om Ah Hum Ujjayi Pranayama with kechari mudra Candle Gazing Location of chakras Song of the breath Flowering lotus Emptiness COMPLETE SEQUENCE AND DURATION SUMMARY 62 88 110 111 www. Equanimity – Purifying the Energy Channels 4.Stillness 5. Concentration – Mindful Breathing 6. Compassion – Generating Compassion 9. 12 .himalaya-yoga.com This book is created with love and distributed free. Acceptance – Chanting Om 3.himalaya-yoga. Love – Heart Chakra Awareness 7. Persistence – Complete Yogic Breathing 2. Wisdom – Offering and Receiving 10. It is meant provide guidance www.Chakra .himalaya-yoga.Mandala Three Gunas . MEDITATIONS FOR love and distributed free.Students .Practice Kirtan BHAGAVAD GITA – The Divine Song of God 117 119 120 123 126 140 146 150 153 158 166 169 172 176 179 HIMALAYA YOGA GLOSSARY REFERENCES ACKNOWLEDGEMENTS www.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI 10This book is created withINNER PEACE AND HAPPINESS toCopyright 2008 and counsel for those who wish to practise.Yantra .PHILOSOPHY APPENDIX 1 APPENDIX 2 APPENDIX 3 APPENDIX 4 APPENDIX 5 APPENDIX 6 APPENDIX 7 APPENDIX 8 APPENDIX 9 APPENDIX 10 APPENDIX 11 APPENDIX 12 Vedic Astrology and the Spiritual Evolution of Mankind 114 The Law of Karma Sadhana 20 Spiritual Instructions from Sri Swami Sivananda The Teachings of Buddha Yoga: The Divine Science of Life Nadi .Kundalini Mantra .com 13 .Three Doshas Teachers .himalaya-yoga. ” Thomas à Kempis 1427 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and it should be our business to overcome ourselves.himalaya-yoga.com 14 . and every day to get the upper hand over our old nature. and to show some progress and improvement.“No-one has a harder struggle than the man who is striving to overcome himself. Namaste “It does not matter which religion or philosophy you follow. The important thing is the flow of spiritual energy through Truth, Love and Good Karmas.” Swami Shyam Yogi Namaste is the traditional way of greeting in India and Nepal. Everyone can say namaste. You can use namaste as in good morning, good night, thank you or welcome, and it can be used generously. The action of bowing the head and joining the palms of both hands together in front of the chest, over the heart, symbolises “I recognize the God in you”. It is the philosophy of oneness - You and I are One in heart and mind – opening the heart to spread love and peace, and the ability to offer our help and service to each other. Yoga is an exercise that brings all levels of our existence, including the physical and intellectual, into balance. The gesture of namaste is yoga in itself, and many yogic activities begin and end with the performance of this deeply spiritual gesture. The practice of namaste with clear intentions develops faith in ahimsa - non-violence. Ahimsa Paramo Dharma – Non-violence is the greatest path Preface I read a book by Osho, a little while ago, that said, “Never believe anything you read nor believe any words you hear,” they are all lies… words are only concepts, a substitute for the real thing. This book is no exception. Dave West has compassionately put this book together to explain a sequence of movements and meditations, in his own way, to help show you an understanding, a way for you to enhance your life. This sequence of movements and step by step meditations can show you a way. But it is no use just to read about them, explore the way he was taught in the Himalayas, his understanding, part by part, movement by movement, and for you to experience the results for yourself. Take what you need and leave the rest behind. If you are expecting instant results, you will be disappointed, you may be surprised, but the secret is to accept whatever you get. Dave West explains that you are limited only by your own imagination. However, you must accept your current limitations and capacity, and gradually over time your stretching will get easier, your understanding will come, as will your energy. In these times of instant fix it, it will be hard, but again a quote from Osho, “To me, only in your loneliness (meditation) will you be able to know the Truth – because you are the Truth… Through these meditations you can find your own Truth.” Start the journey now, and every day take another step… Martin F. Moore Meditation Instructor 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 15 Foreword A long time ago, while walking on the banks of the river Ganges near Rishikesh, my guru told me that I have to be strong if I am going to choose the path of yoga. Some of the places he is going to take me; some of the things he is going to show me; I am going to need strength and I am going to need to trust him. After travelling extensively in the Himalayan Mountains for three years, I discovered many ancient secrets to inner peace and happiness. Many of these teachings had been preserved for thousands of years in remote valleys and villages by yoga masters and rishis. They told me that the modern teachings of yoga in the West had become distorted by over emphasis on the physical aspect, resulting in attachment to the body. They instructed me that the time had come for these ancient healing techniques to re-emerge in their true form as the divine science of life. The information in this book is based on my understanding of the wisdom I received from several gurus, and from personal insights gained through meditation. I cannot offer you what I do not know or what I do not understand at this time. I hope this book may save you some time from all the searching and wandering that is common when one first steps on to the path. These pages have been a long time in the making. They have been written after fifteen years of studying yoga and meditation in different countries. This book is a compilation of great works from the masters. Its purpose is to put meditation back into the heart and soul of yoga practice and inspire higher consciousness in daily activities. It contains non-commercial yogic instruction and is designed to provide simple straightforward illustrated guidance for beginners. This book is not meant to replace the teacher, or the first hand instruction given in classes. For safe and effective practice it is recommended that you undertake proper instructions from a qualified yoga and meditation instructor, and proceed at your own pace, according to your own experiences and intuition. Yoga has recently become an internationally accepted health system. However, people have a tendency to over-simplify things and make definitions fit into their parameters of thinking. Yoga has also become a casualty of such thinking. In today's fast-paced world, with its quick-fix solutions for everything, yoga is more and more being branded as a health regime or a solution for all weight problems, something exciting from the exotic east. In the over-zealous attempts to spread yoga, its centuries-old meaning and true purpose is being diluted – no nutrients, just calories. In India my guru explained, “Modern yoga in the West can be compared to having a three course dinner in a nice restaurant. But most people just order the starter over and over again. It might be very delicious and nutritious but they are missing out on the main course and dessert.” What he meant by this is that people are focusing too much on asana (starter) and not practising meditation (main course) and therefore missing out on the fruit of meditation (dessert) which is inner peace, happiness and enlightenment. A closer look at the original teaching reveals that yoga is the science of bringing mindfulness into every thought, speech and action. The poses came later as a spontaneous expression of that centred state. This book has been compiled primarily to educate people across the world that yoga is meditation, and to dispel existing misconceptions. In the light of so many dilutions and variations found in the world today, I here present direct access to the main points that were passed on to me from the enlightened masters of the Himalayas. This book is a drop of nectar from the ocean of their wisdom. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 16 Many passages in this book have been reproduced directly from the works of Lord Buddha, Maharishi Patanjali, Sri Tirumalai Krishnamacharya, T.K.V. Desikachar Sri Swami Sivananda, Swami Satyananda Saraswati, Bhodidharma, Swami Shyam Yogi, Stephen Levine, Eckhart Tolle, Erich Schiffmann, Robin S. Sharma, Merta Ada, Martin Moore, Achaan Chaa and Geshe Kelsang Gyasto. I have referenced their work to help expand the wisdom I received in the Himalayas. Although I did not have personal contact with some of these masters, I believe they have been with me in spirit throughout the writing of this book. I have felt their presence and guidance. I have tried to combine their wisdom with my own understanding for your benefit. I pray that this new collection reaches you with their blessings, and the blessings from all the holy beings, and assists you towards perfect health, inner peace and happiness. In the process of compiling this book, I have tried to keep in mind the words of the Venerable Myokyo-ni in her Zen classic ‘Gentling the Bull’; “When we read modern meditation manuals, the do-it-yourself type, they read like instructions for home improvement. Or like cooking recipes, they instruct: place the mind here, now place it there, now lift it up from here and place it there… now place your mind nowhere, and just stay like this for an hour or so. It all sounds so easy until you try to do it.” I hope I have at least succeeded in making this book as interesting as a cooking recipe and less confusing than home improvement instructions. As Bhodidharma taught, “The ultimate Truth is beyond words. They are not the Way. The Way is wordless. Words are illusions.” Meditation is the art of mindfulness. When you are mindful of all your thoughts, speech and action and can create love, wisdom and compassion in every second, of every minute, of every day, then you have not only succeeded in yoga, but you have truly succeeded in life, in reaching your full potential as a human being. However, do not practise meditation for selfish reasons, but in order to know and understand yourself, and thus be able to teach others how to live peacefully and wisely. I here offer guidance and counsel for those who wish to practise and reach this goal. It is without any doubt in my heart and mind, that the regular and diligent practice of these meditations, by everyone on the planet, would produce a significant global reduction in violence, crime, poverty, disease and deterioration of the natural environment. I encourage you to take time from the hectic pace of modern living to experience the silence of meditation, combined with regular classes from an experienced instructor. Integrate these teachings with your personal practice, discoveries and insights. Find your own Truth, and let the light of love shine clear in your heart. Dave West Bali 2007 www.himalaya-yoga.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. It is meant to provide guidance and counsel for those who wish to practise. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 17 himalaya-yoga.Preparation “You must be the change that You wish to see in the world” Mahatma Ghandi 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 18 . For this moment. Let your breathing become comfortable and quiet. in the now? Simply observe the purity and tranquillity of this moment. Can you be completely here. Become aware of the exchange with nature that is always going on. Be fully in the present moment of being an integral part of the outdoors. Close your eyes and relax for a few minutes.com 19 . Feel relaxed. Can you experience the ongoing exchange between you and the world without thinking anything about it? Let go of any thoughts about yesterday or tomorrow. feel the temperature. Set aside your usual concerns. After walking deep into the heart of Mother Nature. As you walk take deep gentle breaths and absorb the natural healing energy of your surroundings. Let your thoughts settle. Experience the energy you are made of. Slowly open your eyes. away from the traffic and bustle of city life. one with the universe. insects. Join your hands over the heart and bow your head. perhaps soft grass where you can sit undisturbed to meditate. Hold this awareness for a few minutes or longer.himalaya-yoga. Allow yourself to experience how you are part of this scene. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Bring yourself to this moment without any purpose or goal. not separate from it but one with nature. don’t think about yourself. in nature. Give thanks for nature. Feel the breeze on your skin. Feel what it is like to be you. Find a place that feels right for you. Experience yourself as the infinite mind that you are. Notice how you breathe in the air and then expel it out again. Experience a renewal of optimism that will clarify your priorities and aspirations. healthy and happy. Can you hear the wind in the trees.Oneness with Nature Take a walk in nature. Give thanks for the gift of life. You can even lean against a tree or lie down. find a place on the ground. Notice how the ground supports you. purposeful universe. Your life will acquire new meaning as you establish the inner conviction that you live in a friendly. Free and fearless. Listen to the sounds of nature. our greatest teacher. feel safe. Walk slowly and appreciate the beauty and harmony of the natural world. non-threatening. Put your palms down on the ground and sense the mass under you. birds chirping. 9. Meditation can help you to understand the nature of impermanence. It is awareness. this natural state of awareness accompanies peak performance in all fields of human endeavour. compassion. This presence is stillness inside. when the whole awareness returns to the present moment. a prerequisite on the path to inner peace and happiness. These instructions have been firmly rooted in this book. filling you with vitality and strength. Yoga masters of the Himalayas recognise that every human being evolves in a different way according to temperament and capacity. 6. Meditation can help to reveal your true nature and attain enlightenment. The fruit of meditation is inner peace. 2. liberation and enlightenment. It is silence. the human nervous system is far more effective. Meditation is a way to see the world directly. 4. 10. even in the midst of dynamic activity. This has a profound effect on the way we think. Meditation can transform your life in a positive way. They advocate everyone to emphasise the practice of certain healing techniques over others. Meditation can increase wisdom. They taught me how to combine meditation with different forms of yoga. its natural state of being.INTRODUCTION TO MEDITATION “Stop gathering information from the outside and start gathering it from the inside. caring and friendliness all naturally blossom in everyday life. This. Meditation can help you to understand and experience what real happiness is and to truly enjoy life.” Dan Millman Meditation traditions of the world are centred on the quest for freedom from sorrow. Meditation can energise you. happiness and complete harmony with the rhythm of nature. Meditation can help you to become patient and to remain calm in any situation.com 20 . self-discovery and self-realisation. The practice of meditation requires striving to purify the mind and body. and action far more powerful. 3. responsive. without any judgement or mental conditioning. speak and act. Thus. dispassion. depending on individual requirements. Meditation can help you to sleep better. It peels away the veil of delusion revealing the true majestic nature of our innermost Self in all its glory. as it is. Love. This is when the mind ceases its constant vacillation between worry over the future and regrets of the past. generosity. 8. stillness in the mind. Ten Benefits from Daily Meditation 1. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Meditation can help to develop your intuition. all helps to make the purification process deep-rooted and ensures a healthy body. your sixth sense. 7. clarity of mind and peace. alertness.himalaya-yoga. Meditation can reduce stress and anxiety. 5. they said. and the intention to turn the mind inwards with techniques that assist us on a journey of self-exploration. mind and spirit. Such beauty and fullness is found here! Also termed by athletes as ‘being in the zone’. at work. sitting cross-legged and tuning in. Buddha believed that the mind is our greatest resource. chanting and eating nettles. friends and enemies. or a well paid job? Or is it reputation. The path to enlightenment is mindfulness. and that meditation is the method that develops the mind correctly to bring about clarity of understanding. As Bhodidharma. spiritual or both. turning on and dropping out. body and spirit must develop in a balanced way according to individual temperament and capacity.” This means that the head. “To find Buddha (awakened mind). diligent practice with patience and determination before results are noticed on the outside. Meditation is an ideal way of performing a self-examination. Sri Swami Sivananda of Rishikesh taught. William Hart writes. making offerings and keeping precepts are all useless. “We all want to be happy. strive for.” At times we all experience dissatisfaction in life. we can all remember a time when they afflicted us and can foresee a time when they may reoccur. as it did then. This is as relevant today as it was thousands of years ago. such as a large house with all the latest luxuries. we regard it as our right. but they can also cause us much worry and suffering. They can never give us the perfect lasting happiness that all of us. Meditation helps us now. If you don’t see your nature. words and deeds. long for. Meditation takes place on the inside and requires regular. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Even if at this moment we are free from dissatisfactions. to begin to understand ourselves better. keeping precepts results in good rebirth. which in itself is a great achievement. Eventually we must all face the suffering of death. because it is our misunderstanding of ourselves that leads us to disharmony. Meditation provides a suitable environment for this metamorphosis to take place.” Being spiritual simply means. Invoking Buddhas results in good karma. reciting sutras. the founder of Zen Buddhism. working together. This requires effort. excitement. speech and actions are pure.himalaya-yoga. you have to see your nature. What is Happiness? All of us seek inner peace and happiness because this is what we lack in our lives. being in the present moment and mindful that our thoughts. Whoever sees his nature is a Buddha. untainted and filled with love. or hanging cosmic mandalas in our living-room. in the community and environment. power. or adventure? Do you try to find the meaning of your life in relationships with your family and circle of friends?” All these things can make us happy for a short while. reciting sutras results in a good memory. The effort is towards attaining balance in the different facets of one’s personality.com 21 . being aware of the present moment and living a higher consciousness lifestyle with our families. disharmony. just like anything we set our heart on to achieve cannot be attained without struggle or effort from our side. meditation and being spiritual is not about wearing hippy clothes and jewellery from India. change our outlook and opinion. a fast car. Yet happiness is a goal we strive toward more often than attain.but no Buddha.Relevance of Meditation Today The enlightened masters of the Himalayas taught me that being spiritual is not about locking ourself away on a mountain top for thirty years. or daydream about? Do you want material possessions. playing together and meditating together. and making offerings results in future blessings . good looks. Geshe Kelsang Gyasto asks. The struggle is for the perfection of one’s thoughts. “What is the ultimate supreme goal of human life? What is real happiness? What do you wish for. taught. and improve ourselves. and suffering. agitation. working through unknown obstacles that are disturbing our life on account of which we are unable to progress. But as cool and romantic as it may seem. whether they be material. heart and hand must synchronise if we want to realize our goals. in our home. deep in our heart. “To live harmoniously the mind. A place to accept inherent weaknesses and blemishes. It’s about creating love and compassion in our normal everyday lives. invoking Buddhas. It is this view that prevents us from letting go. “The deeper we explore. and unloving thoughts feel bad. Only then will we be free from desires and delusions. This simple understanding will initiate a natural change of mind that will culminate in the most important theme of yoga and meditation: Learning to love and be loved. we free ourselves from the fear that is the consequence of this illusion. It is this view that is the source of all our selfish intentions and suffering.himalaya-yoga. even of birth and death.com 22 . compassion and non-violence at the centre of our thought. “When one experiences truth. eliminate selfimportance and selfishness. Here we can control our ego. Erich Shiffmann wrote.” We all need to heal our life. unobstructed by fear. speech and action involves cherishing others more than we cherish ourself. and we tend to become overwhelmed with grief. Opening the Heart Mother Teresa said. you’ll be free. We learn to gladly allow the energy of love to circulate and shine through. The problems we face arise from within. N. You’ll transform everything. “Once you stop clinging and let things be. anxious for greater developments and greater riches and so on. pain and hatred. our ordinary view is that I am the centre of MY universe and that other people and things derive their significance principally from the way in which they affect ME.” This means living a higher consciousness lifestyle. The path of meditation allows us to reach this supreme goal. cultivating love and kindness. faults and distractions. and replace negative attitudes with more positive ones. and that the suffering in everyday life gives us many opportunities to live the ideal way. Love is a natural occurrence in the world.” However.family. By letting go of our ego’s reactions and practising forgiveness and acceptance we begin to experience pure and perfect love. but bringing it to the forefront of our daily thought. the more we come to realise a very simple truth: Loving thoughts feel good. But this is 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. speech and action. with love.” This means that everything we feel. and apply the necessary changes to take place within us. and other important relationships. whereas loving thoughts are the natural response to reality when it is clearly perceived. This also frees us from the suffering we unconsciously inflict on ourself and others. Meditation gives us the chance to reflect on this. “Everybody today seems to be in such a terrible rush. wisdom. Geshe Kelsang Gyasto answers. say. romantic partners. Goenka believes. think. When we are free from the illusionary sense of self that governs what we think. S. Meditation is the ideal place where we can examine these experiences and attitudes. and possess the qualities necessary to help all living beings. Unloving thoughts are like self-inflicted poison darts.” Opening the heart. the madness of finding fault with others disappears. or in the people with whom we have to interact. say and do. and consider the happiness of others throughout our daily activities. “The only thing that will never deceive us is the attainment of full enlightenment. This can be achieved through the regular practice of compassionate meditation. Swami Satyananda Saraswati wrote. teachers. and awakening the compassionate spirit inside our self is the key to inner peace and happiness and the essence of spiritual progress. to understand our sickness. or do is coming up from deep within.Bhodidharma taught. so that children have very little time for their parents. and in the home begins the disruption of peace of the world. Through this understanding we can clearly see that the attainment of enlightenment (higher consciousness lifestyle) is the real meaning of our precious human life. We need to free ourselves from the illusion that we are nothing more than this physical body and mind. When we experience our own suffering it is a difficult time.” In this way we can begin to discover that suffering is our greatest teacher. Parents have very little time for each other. for example . “Self-exploration though regular meditation allows us to recognise that the faults and failures in our daily life are not in the difficult situations that confront us. Circumstances only act as a catalyst to bring them to the surface. or to heal past traumatic experiences. V. When we open our mind to meditation. speech and actions. the tragic losses and frustrations. We discover that enlightenment is not some great cosmic peace trip for monks in caves. different thought patterns and interpretations. creates and reacts according to different outside or inside stimuli. and how our mind observes and perceives its thoughts. when we help others to feel less suffering. We will have a new mind. Meditation helps us to experience emptiness and undergo a profound transformation of our experience of the world. People move from one thing to the next without a pause. This is because everyone is different and will have a different experience. Sharma wrote. a new heart. In meditation we discover how thoroughly our life is shaped by our thoughts and the way we interpret what’s going on. accept the difficult present and become stronger for the future. in these moments suffering and enlightenment are one. It is a firsthand method. new mode of thinking and 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. brain and nervous system. focusing fully in the here and now. steering through the continuous flow of conscious thought. This teaches us not to live apart from the world. and that the ultimate ideal of universal compassion can be approached in small ways. “The journey of self-discovery through meditation takes each of us in a different direction. Nothing more. The whole mind and nervous system become remodelled. feeling and emotion manifests itself in one form or another in our body and in our life. And this is the happiness. Meditation carries us directly to the depths. new feelings. “I cannot teach you. only help you to explore yourself. less distress from the inevitable negatives of life. your own realisations. our own experience of the soul. It is important to slow down the mind and actually be in the present moment. New nerve-currents.” This is the journey you must make yourself. and eventually it will bring us to the ultimate truth and divinity of all things. Journey of Self-Discovery T. As Sir Isaac Newton once said. your own discoveries.K. new avenues and new channels are formed. navigating into calm seas. “In the midst of everyday activities. They continue to build and store up within us. new vibrations. This book has offered limited explanation on the actual experience of meditation.com 23 . creation and the cosmos. how it responds. the moment we do a positive thing for others without thought or concern for ourselves. life. When we begin our journey on the path to enlightenment it is important to re-evaluate our lifestyle and the direction we are heading with our life. releases tension and stress. We notice this with surprising clarity as we become more sensitive to the inner feeling of who we are. change becomes possible.himalaya-yoga. However. In the depths of our suffering we can learn from the past. As Bruce Lee said. We should examine all activity as it happens.also a great opportunity to become stronger. Desikachar wrote. while vast oceans of truth lie undiscovered before me.” Stillness in meditation directly relaxes the mind. but to live a real and active part of it. it is actually found right in the midst of our daily existence. Every thought. new cells. we begin to discover our own truth. nothing can substitute for the personal exploration of our own mind. freedom and enlightenment that we all seek. By regularly practising we can delve into our own consciousness with meditative exploration and come to our own profound and meaningful understandings. adapt and evolve.” As we go deeper and deeper into meditation. new sensations. Daily tension and stress does not have any way to release or disperse. “To myself I am only a child playing on the beach. your own Truth.” After the regular and diligent practice of meditation considerable changes begin to take place in the mind. and awakens it to the potentials that are present in each and every person. Even at the end of the day when the mind could take some time to reflect. and revealing reality in its crystal-clear reflection. Robin S. most people fill their leisure hours with structured activity. the mind is kept continually distracted with details. Problems dissolve and deeper wisdom emerges. not just as all or nothing. bowels and bladder should be empty. the nature of impermanence and the attainment of enlightenment. at this time. But meditation on any philosophical theme could be a powerful constructive aid on the path of personal development. GENERAL NOTES FOR THE MEDITATOR “Mental health and positive thinking are the cures for many modern diseases.com 24 .acting and a new view of the universe. Before Beginning Before diving straight into meditation be aware that it is a long term process. have all emphasised that the journey of self-discovery and spiritual evolution is man’s greatest adventure. Meditation also leads to increased ability to think clearly. Osho. The following are certain practical points regarding the basic techniques and lifestyle necessary for success. Early morning practice is 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Paramahansa Yogananda and Einstein. Meditation is the ideal place where we can empty our mind from all the programming and brain-washing in the world today. truthfulness. little by little.himalaya-yoga. to make fullest use of imagination and will power. not just sitting quietly for a few minutes each day. and should be pursued as the ultimate supreme goal of human existence. Before starting meditation and yoga the stomach. Changes may include moral discipline. For best results do not begin meditation or yoga until at least 4 hours after a heavy meal.” Swami Shyam Yoga The principle goal of meditation is self-realisation. The greatest minds of our time. With a clear mind we can then contemplate our life and make positive changes and conscious decisions towards attaining our full human potential. This means understanding our true nature as a spiritual being. It is generally believed that meditation promotes stillness of the mind through concentration and heightened awareness. Diligent practice and persistence with meditation produces results that are permanent and abiding. and fill it with an inspiring and enlightened presence. diet. They are meant as guidelines for the meditator in the absence of a spiritual guide or meditation instructor. non-violence. cleanliness. whereby a greater receptivity is attained and previously unknown depths of consciousness can be penetrated. including Gandhi. This means reevaluating all areas of your life and making positive changes where possible. and ultimately to inner strength and peace. It involves incorporating a holistic lifestyle. selfpurification and spiritual discipline. speech and action. and cause blood and tissue toxicity. and maintaining a high standard of morality. Chemical sprays and fertilisers. Positive Thinking and Determination There are many obstacles on the path of meditation. Discipline also means restraints on behaviour through universal moral commandments.himalaya-yoga. speech and actions. As these toxins accumulate in our cells. Wear loose and comfortable clothes made from natural fibres. Every moment we are creating our self. Smoking. Processed foods. Discipline To succeed in meditation one must have discipline. it is then that disease creeps in. most people are only positive on the surface. tissues.fear of failure. arteries. It is extremely important to have a strong determination to succeed while maintaining a positive mental attitude. alcohol. fluoridated and other pollutants in water. watches and spectacles/glasses. Personal Health and Hygiene The Greek philosopher Hippocrates said. try to maintain mindfulness by constantly being in the present moment. Although we appear positive on the outside it is this underlying negativity that we ultimately attract. they break down and inhibit the body’s immune system. Discipline yourself to apply your best effort in all things throughout the day. Taking a cold shower before you begin can make you more alert and greatly enhance the effect of your practice.” Our thought is our own making and it affects all our succeeding thoughts. joints and glands. “Natural forces within us are the true healers of disease.” If you are non-spiritual. Attract positive energy. disrupt the pH level. When the body becomes overloaded and unable to keep up the fight. speech and actions. and over time damage organs. Chlorinated. with 90% of their thoughts being negative. good or ill. Every moment we are changing the aspect of our existence.” Despite more medical knowledge. for example . ““All that we are is the result of what we have thought. However. Toxicity creates a 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.recommended. Be positive. physical and emotional tension and stress. high sugar and high fat junk food. Mental. It decides the trend of our mind towards integrity or weakness. truthfulness and celibacy. What most of us fail to realise is that it is what goes into our bodies (that which we absorb from the air. avoiding anxiety and depression through life’s ups and downs. and our overall level of health. Hormone enhanced meat and dairy products. Regular. Positive thinking promotes mental health and helps to remove negative thoughts. We are responsible for our own future and for the future of mankind. Remove all jewellery. Almost all illness and diseases are directly related to the health and condition of our body’s internal environment. Buddha said. Start your meditations on a new moon to incorporate the natural flow and cycles of the universe. aware of all thoughts. now! (See Earth Healing Meditation). the health of the Western world is deteriorating at an alarming and ever quickening rate. technology and health care facilities than ever before. Toxins absorbed through our external environment (as well as self administered) include:        Exhaust and factory emissions. Toxins then build up within the body. caffeine. thought. our food and water) that affects the internal environment of our bodies and determines the rate at which we age. Determination includes awareness of all thoughts. systematic practice is essential. We are the sum total of all our karma. Swami Sivananda says “To achieve the goal of yoga one must have constant spiritualisation of all activities and cultivation of virtues such as non-violence.com 25 . breeding ground for germs and viruses, allowing them to penetrate a weakened immune system. Avoiding and removing toxicity from the body is paramount, if we are to regain and maintain vibrant health, reduce the effects of premature ageing, and ward off illness. In our world today, it is virtually impossible to avoid toxic contamination. However, with environmental awareness and yogic training, combined with minor lifestyle changes, such as food and cleanliness, it is possible to drastically reduce the harmful effects, increase the length and quality of life on this planet, and live free from sickness and disease. Healthy Diet Eat slowly, consciously absorbing prana from your food. Eat a nourishing and well balanced diet, based on natural foods. Avoid over-eating. Avoid over-fasting. Avoid over-processed foods. Eat only foods that are freshly prepared and easily digestible. This keeps the body light and supple and the mind calm, giving a high resistance to disease. It is essential to drink plenty of water between meals, especially during periods of intense practice to avoid dehydration and to support healthy bodily function. Take natural remedies according to your requirements; Ayurveda, Traditional Chinese Medicine, Homeopathy, Western Herbalism. Avoid pharmaceuticals and synthetic medicines except in emergencies. Warning: Consult your medical advisor before making any major dietary changes. A daily diet should be prescribed according to the nutritional requirements of your individual constitution. Vegetarianism It is assumed by many that vegetarianism is an integral part of meditation and yoga practice. This belief is only partially true, for while yoga views vegetarianism as the most beneficial system of nutrition, it does not insist that all practitioners of yoga become vegetarians. Non-vegetarians are heartily accepted as practitioners of yoga. This book, however, is not interested in arguing the pros and cons of meat verses vegetarianism, but simply to instruct that vegetarianism is the preferred nutritional system of yoga and meditation. This is because total body health can be obtained with a vegetarian diet which is beneficial in preparation for higher forms of meditation and yoga. Many modern food types as well as meat have a tendency to be a greater repository of toxins and waste products than vegetarian food and may be detrimental to the purification process of the mind and body. The ancient gurus and rishis of yoga advise but do not preach vegetarianism. One of the basic aims of yoga is to tune the body to a high degree of sensitivity and this is more easily achieved by abstaining from meat. Remember, yoga aims to bring about mental peace and tranquillity as well as physical relaxation, which is more easily obtained if one does not eat meat. If you are not sure whether you can obtain all your nutritional needs of the body from a vegetarian diet, then you should not become one. But if you study any charts given on this subject you will clearly see that all the body’s requirements – fats, carbohydrates, proteins, vitamins and minerals - are obtained in more than adequate quantities in vegetarian foods. It is recommended that advanced students should consider a purely vegetarian diet to enhance spiritual progress. Manu, the codifier of laws in ancient India, summed up the most sensible approach to the whole subject when he said, “There is no wrong in eating meat or drinking wine, but the abstention therefrom gives many benefits.” Fasting Digestion is a process which requires considerable energy. Fasting relies on the body having sufficient vitality to initiate its own cleansing process once the digestive load is removed. It is a very powerful cleansing technique and should be used with caution. According to Umasvati, the second century A.D. Jain philosopher of India, fasting has six beneficial effects: you will become free from all desire, you will not desire a longer life, you will not desire a shorter life, you will not desire the company of friends, you will not desire any pleasures of the senses, you will not desire 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 26 approval. A fast may last from one day to six weeks. There are many different ways to fast that produce various physical and mental benefits; water, food, juices, brown rice, urine, as well as practising non-attachment through abstinence. How and when to fast is a personal choice. How and when to break the fast is also extremely important. Seek proper guidance. It is not just a matter of starving yourself for a few days. Over-fasting weakens the body. Medical science has proved that short fasts cleanse the whole system and promotes rejuvenation. The philosophy of yoga recommends fasting once per month on the eleventh day of the new moon (or according to your religion). Exercise Regular exercise is essential for a healthy heart, lungs, digestion, muscles and circulation. Regular exercise relieves tension and stress and induces a good night’s sleep. Exercise may include yoga, jogging, swimming, cycling, sports, or walking in nature. For general health purposes the American College of Sports Medicine suggests a minimum of 20 to 60 minutes per day of increased cardiovascular, respiratory and muscular activity, 3 to 5 days per week. Light exercise before meditation can loosen up the back, neck, hips, knees and ankles, and increases the circulation of blood and prana. It is far easier to practise meditation when the body is healthy and can sit quietly, without pain or discomfort, and is fully charged with vitality and strength. In yoga, proper exercise is given by surya namaskar and asana, which work systematically on all parts of the body, stretching and toning the muscles and ligaments, keeping the spine and joints flexible, improving circulation and the flow of prana. This brings steadiness and lightness to the body and mind. Never exert undue force, as pain is a signal to stop the practice. Warning: To avoid injury always consult your medical doctor before commencing any health program. The amount of physical activity you perform should be safely within your physical limitations. Proceed with a suitable and structured program. Sex The philosophy of yoga advises the reduction of sexual activity and thoughts, so that sexual energy can be conserved and used for spiritual progress. This is the true interpretation of ‘celibacy’ for the average practitioner. Complete sexual suppression is not necessary, but it should be reduced and controlled as much as possible. This will save huge amounts of energy and considerably decelerate the ageing process. It will also help in reducing the great attachment that people have with sex and the material world. Advanced students may choose to completely abstain from sexual activity and thoughts. Sleep Sleep is a periodic, natural, reversible loss of consciousness. The optimum amount of sleep varies with each individual and age, with children requiring more sleep than adults. The National Sleep Foundation maintains that eight to nine hours of sleep for adults is optimal and that sufficient sleep benefits alertness, memory, problem solving and overall health, as well as reducing the risk of accidents. The University of California, San Diego, found that people who live the longest sleep for six to seven hours each night. The University of Pennsylvania has confirmed that the more one works, the less one sleeps, and that work is the single biggest factor troubling sleep. Many people have trouble sleeping, which may stem from a number of issues, including:       Uncomfortable sleep furnishings. Stress from family, job, personal issues. Environmental conditions: heat, cold, pollution, noise, bright light. Environmental surroundings: tidiness of room, odours, cleanliness. Poor body positioning. Illness. 27 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com  Pain.  Medicine and drugs: some medications may cause insomnia, or result in dependency on a drug to fall alseep; others, including recreational drugs, are stimulants that may make sleep difficult or impossible.  Improper sleep timing: outside the rhythms of nature. The philosophy of yoga recommends early to bed and early to rise. For the average practitioner, this is approximately 10 p.m. to 6 a.m. This is ample time to get a good night’s sleep and gives you enough time in the morning for meditation and yoga. The regular practice of yogic techniques, such as corpse pose and yoga nidra, greatly enhances the relaxation and rejuvenation of the mind and body, and promotes restful sleep. (See Advanced Meditations) Meditation Room For success in meditation, it is best to have a proper attitude and environment. The place of meditation, schedule, physical and mental state should all reflect a readiness to turn inward. Try to have a separate room for meditation. If this is not possible designate an area especially for meditation only. Keep your meditation room simple and clean. For inspiration, a simple focus point may be set up in the room including fresh flowers, or objects and symbols according to your personal beliefs. As meditation is repeated powerful vibrations will be lodged in the room. In six months the peace and purity of the atmosphere will be felt. Regularity The regularity of practice is very important. It is difficult to focus the mind when it wants to jump about as soon as you sit down for concentration. Meditating at a fixed time every day conditions the mind to slow down its activities with the minimum of delay. Not having time or not making the time to meditate indicates the lack of commitment and you may want to re-evaluate your lifestyle before continuing. The most effective times to meditate are at sunrise and sunset. The mind will settle down more quickly when a regular time and place have been established. Sit on a small cushion with the legs crossed. Adjust the sitting position until comfortable. Close the eyes. Relax the face, shoulders, arms, stomach and legs. Keep the spine and head straight, as if the top of the head is being pulled up to the sky. Relax the breathing. Relax the mind. There are many different hand positions. This one rests the hand on the knee with the thumb and index finger joined in chin mudra. Sitting Position In his rules for Zazen, Mumon Yamada Roshi states, “There are four meditation postures: walking, standing, sitting and lying down. The sitting posture is the most quiet of these four… To sit on this very ground is to become one with this whole universe...” The Roshi suggests to commence 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 28 Mudra has symbolic meaning and neuro-psychic implications. Feel as though the top of your head is being pulled up to the sky. Mudras can be categorized into five main groups. ‘short-cut’ or ‘circuit by-pass’. The hand mudras are methods of redirecting the prana inwards. Between them these groups engage substantial areas of the cerebral cortex: Hasta – hand mudras Mana – head mudras Kaya – postural mudras Bandha – lock mudras Adhara – perineal mudras Ancient statues and carvings of yogis and sages have been found depicting a characteristic mudra. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Mudras are a combination of subtle physical movements which alter mood. and gross blockages have been removed. that the wrong position of the hands can affect your meditation. being mindful of all thought. Seek proper guidance. More important is having a good posture in the upright position. pranayama. Once you have established a comfortable position and relaxed breathing do not move the body unless it is absolutely necessary. the body should be relaxed and calm. the position of the hands while practicing meditation is very important. In this way it is possible to experience inner forces which otherwise remain hidden and dormant. Though we cannot normally detect this more subtle aspect of our being. and observe it as though you are watching a movie. find your most comfortable position. At first the mind will wander and jump around. You may like to choose the above suggested sitting position with one of the many thousands of mudras. If the mind persists in wandering do not force it to be still. Mudra The Sanskrit word mudra means ‘psychic. Yogis have experienced mudra as attitudes of energy flow intended to link individual pranic force with universal or cosmic force. Mudra is a higher practice which leads to the awakening of the kundalini. Some of the prana is discharged from the tips of the fingers. speech and action. The fingers and the hands in contact with the knees close some of these circuits. Metabolism. A cross-legged position provides a firm base for the body and makes a triangular path for the flow of energy. emotional or devotional gesture and attitude’. but will eventually become concentrated. The spine and head should be straight but not tense. Be the witness. For example. he can develop the power to invoke forces within.meditation training in the sitting position. Advanced mudras are introduced after some proficiency has been attained in asana.com 29 .himalaya-yoga. A cushion is a valuable tool in maintaining a comfortable position. and which deepen awareness and concentration. pranayama and bandha. Command the mind to be quiet. If the individual dwells on and tries to experience the meaning contained within a mudra. Enlightenment is extending the meditation beyond quietly sitting alone. A mudra may involve the whole or part of the body in combination with asana. It is not important to sit in the lotus at this stage. The prana is kept within the body instead of being lost. This helps to steady the mind and encourage concentration. prana is nevertheless continually flowing within the physical body. If this is not possible try sitting on a chair. brain waves and breathing will slow down as concentration deepens due to a steady sitting position. but without judgement. At first it may seem to be an insignificant aspect of meditative practice. yet it has been found by the rishis and yogis throughout the ages. by maintaining the awareness while going about our daily life. By regularly sitting in meditation you will. attitude and perception. Gently rest the tongue against the roof of the mouth. Simply disassociate from it. It is also described as a ‘seal’. along with the concentration of prana. It will gradually slow down. Before starting. bandha and visualisation techniques or it may be a simple hand position. Just try to be comfortable without damaging your knees. through experimentation. but practise all your life. the great Tibetan yogi said. In TIME Asia. But progress also depends on 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 30 . etc. This may take a few months to achieve depending on the capacity and time available.himalaya-yoga. “After climbing a great hill. Beginners should aim to sit quietly and still for one hour. “Over the past three years. Persist and you will succeed. This gives time for the body and mind to adapt and evolve to the new demands being placed upon it. It may take many years of discipline to achieve success. Pamela Paul wrote.” After you have been regularly and correctly practising meditation for only one month you will already begin to notice a deep sense of peace and harmony emanating from inside you. lying down or sitting in a chair. brain and the nervous system. Pain. according to the Consumer Product Safety Commission. Meditation is a skill that responds well to practice. Disappointment may result from not understanding basic concepts and theories. back. If you experience extreme pain anywhere in the body then you should terminate your practice immediately and seek medical advice before continuing. Mumon Yamada Roshi states. tensions and depression during or after meditation may also indicate incorrect practice. As Milarepa. Gradually increasing by 5 minutes each week is a great way to train yourself in meditation. one only finds that there are many more hills to climb. neck or shoulders. You will have a new mind. the muscles and joints necessary to hold the body in meditation will develop and strengthen with regular practice. discomfort or stiffness may be experienced in the knees. Massaging the painful parts of your body before and after meditation with pure coconut oil can help improve circulation and strengthen your body. thighs. acceptance and compassion. So even if you feel that you are not making any progress. Beginners may experience pain in the body during and after meditation. remember that by applying effort to training in meditation you are creating the mental karma to experience inner peace in the future. “Do not entertain hopes for realisation.000 Americans were treated in an emergency room or doctor’s office for yoga-related injuries. The 10 Meditations to Inner Peace and Happiness will guide and support you through many of the ups and downs that beginners usually face when first attempting meditation. makes one inch of Buddha. with good awareness. The first sign of progress is waking up early and practising regularly at the same time every day. The practice of asana contains several good stretches that can certainly help you through these first challenging stages of meditation. Do not give up. Be Patient with yourself. This is quite normal in the beginning and should not stop you from continuing your practice. usually after a few weeks of daily practice. Headaches. As strength and stillness increase so too should the length of time spent in meditation. 13. a new heart and a new view of the universe. The whole mind and nervous system becomes remodelled. If we sit while one inch of incense burns.” At the beginning even if your meditation does not seem to be going well. and is an indication that we are going/have gone beyond our current limitation and capacity. ankles.Duration Beginners may start meditating for only 10 or 15 minutes. buttocks.” Progress can be ascertained in different ways. and in time you will understand the need for patience and persistence. As you train the body to sit quietly. you are at least sowing the seeds of future happiness. our spirit naturally becomes clean. Simple discomfort will soon disappear. Other signs of progress are sitting for one hour in meditation. but always meditate everyday without fail. “One inch of sitting. Pain Pain teaches us about suffering. Experiment by meditating in different positions.” Expectations Do not expect overnight results. Progress Nelson Mandela once said. sitting for three hours in meditation. After several years of regular meditation considerable changes take place in the mind. We should not compare or compete with others. the more we become aware of the holistic nature of our being. not just duration. allowing us to discover for ourselves deeper realms of consciousness. Correct preparation and inner strength must be developed before undertaking thirty day retreats and longer. so that we know where we are going and how we are going to get there. Each of us is required to pay careful attention to the direction we are taking. participants must be prepared to develop an attitude of commitment and resolve to turn their minds inwards for the full duration. When we gain more understanding of ourselves and reach a point we have personally never been before.himalaya-yoga. where there is no separation. The more we progress. including our relationships with others. emphasising all aspects of human life. We are One 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. where many participants experience profound personal insight and spiritual progress. The fruit of meditation is the union of this creative energy with pure consciousness. help us through the ups and downs of our normal everyday lives. and root-out and destroy our demons. especially if taken two or three times per year. They help us to take a break from the hustle and bustle of daily activity.the quality of practice. veiled by the illusion that happiness can be found in achieving material possessions and desires. This careful observation will allow us to discover something new about ourselves. Before undertaking any kind of retreat. Light and nutritious vegetarian meals are the usual diet at retreats. Usually. Retreats are a powerful way of programming our minds and bodies to develop good habits and routines that. and taking our commitment and devotion to the next level.com 31 . Initially this brings inner peace and happiness to our life. By transcending the mental and physical worlds we attain the realisation known as samadhi. upon our return home. realising that we are made of body. which is the seat of pure consciousness. breath. happens. Correct practice involves a well structured and systematic program designed for individual requirements. A seven to ten day retreat is required for learning advanced techniques. Noble Silence – the principle of minimum communication is a powerful technique practised at most authentic retreats to promote inner awareness. It is then raised up through the spine to the crown of the head. strength and guidance. Reaching our full potential as complete human beings means incorporating all aspects of ourself. Retreats Meditation retreats are extremely beneficial to our lives. We should celebrate our individuality and accept our personal starting point. Meditation retreats are a time for self-discovery and selfrealisation. Advanced Tantra Yoga meditation techniques involve unblocking and purifying the energy channels and energy centres in the prana body. no duality between the individual human spirit and the Supreme Universal Spirit. We begin where we are and how we are. but has remained dormant. and whatever happens. resulting in complete absorption with the Divine. Advanced Yogic Meditation Central to the philosophy of yoga is the belief that divinity or God is already inside us. located in a quite and beautiful natural environment. deeper self-purification. our behaviour. as there is not enough time to go deep into the subconscious. Each of us has a different starting point depending on temperament and capacity. This can be symbolised by the awakening of the creative energy sleeping in the base of the spine. This process unveils the spiritual potential of man. The actual practice of meditation takes each person in a different direction. Yogis believe that meditation is the art of controlling the mind in order to gradually awaken and reconnect us to the divinity within. and more. or God. They are usually held in a specially designed facility. but with regular practice the layers of the mind are peeled away. Three day retreats are very useful for cleansing and recharging our whole being with determination. our breathing and our meditation. all cooking and cleaning is organised by the retreat manager. giving us the chance to eliminate mundane tasks and concentrate on the object of the retreat. our health. and the stresses and strains of work and family life. that is progress. releasing us from our attachment to the physical world. mind. This may include inspirational and relaxing techniques. It may take a second. attending lectures and classes. Throughout the day be aware of your thought. “The fools of this world prefer to look for sages far away. etc. The main thing is to find what works for you. (See Appendix 3 & 4). i. Practice makes perfect. They tackle their weaknesses and fears head on. which system you practise. without reacting. It may include untrodden paths. peace and happiness in all our activities. Contemplate this for a few moments before finishing your sitting meditation. It is a personal choice which path you take. speech and action. We are all different important. what motivates you to get out of bed 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.e. . not committing sexual misconduct and not taking intoxicating substances. extend your meditations beyond quietly sitting alone. living with all one's soul. so that we are mindful throughout the ups and downs of daily life. creating peace and harmony. new avenues. light. Mindfulness throughout the Day At the end of sitting meditation it is recommended that you lie down and simply observe the beauty and joy of the present moment.enlightenment – being aware of the ultimate truth of all things at all times. this may take many years of diligent practice. with all one's goodness and righteousness. Searching is an improtant part of choosing the right path according to your temperament and capacity. part of the supreme universal consciouness. The goal is to train the mind to maintain this awareness in every moment. They fall prey to falsehood and lose their minds to insanity. desires and pleasures of the senses.” Too much searching is a common obstacle and may be caused by doubt. travelling abroad as well as smelling the flowers in your own garden. capacity and devotion of the individual. buddha-images. what is suitable for you. But people of no understanding don't believe in their own mind or that by understanding this teaching they can become a sage. Fears that once prevented them from all the happiness. Depending on the karma.with the Universe. This requires greater self-discipline and may include a strictly vegetarian diet. your pleasure and pain. improving every aspect of themself ceaselessly and continuously. “True religion is real living. Instead incorporate meditation and wisdom into your daily life. However. Searching may include reading. the sutras say.com 32 . and spontaneously create compassion and kindness. They don't believe that the wisdom of their own mind is the sage . As you become more adept at meditating. This is the feeling of inner peace and happiness.” Cultivating a spiritual life is enhanced by giving less importance to the physical world such as materialism. ‘Mind is the teaching’. Observe your happiness. health and prosperity they deserve fall away. so that we have a good idea of where we are heading and what it is meant to feel like. . Morality plays an important role in spiritual evolution. not stealing. reducing the hours of sleep and conservation of energy.himalaya-yoga. Searching Bhodidharma taught. fear. those who experience happiness daily. do not meditate so much that you neglect your obligations to family and employer. As Albert Einstein said. They resolve to live a higher consciousness lifestyle. aspects of creation. Truly enlightened people. and colours. This is the supreme goal of human life . even if at first the unknown brings discomfort. Observe with a peaceful mind. confusion. In time things that were once difficult become easy. (See Advanced Techniques ‘Mindful Walking’). not lying. greed. and therefore require to satisfy our own understanding and perceptions. not killing. which guru you follow. While meditating we are practising being in balance and harmony. Higher Consciousness Lifestyle Those who truly wish to support and advance their meditation and reach their full potential as spiritual beings should choose to lead a higher consciousness lifestyle. Tune in to your higher consciousness and live a more meaningful life. It is different for everyone. incense. your suffering. are prepared to put off short-term pleasure for the sake of long term fulfilment. or personal beliefs combined with world religions and philosophies. They prefer to look for distant knowledge and long for things in space. every morning and practise. You must decide. It is the regular and systematic practice of this path that will eventually lead you to spiritual progress. Chopping and changing: this style today, that style tomorrow, this spiritual guide today, that one tomorrow, is a sure combination for slow progress. Practising different techniques every day with no thread is the long way round to achieve success. There is too much searching, wondering, and questions. Changing paths must be kept to a minimum. As Aldous Huxley said, “Man approaches the unattainable truth through a succession of errors.” Therefore, learn from your mistakes. Use the techniques that are available to you. They are like road maps. They show the most direct way to get where we want to go. Take your time and make a choice. Question what you are doing and why. Know why you have chosen this path. Have faith. As you go along make changes according to your individual requirements and realisations. Keep asking questions, keep exploring and observing. Developing a daily personal practice is the key to success. Obstacles on the path “The problems we face arise from within. Circumstances only act as a catalyst to bring them to the surface.” Swami Satyananda Saraswati In the Bhagavad Gita, Lord Krsna tells Arjuna, “Out of many men, few strive for perfection, and out of those who strive for perfection only a few succeed.” This is because there are many obstacles on the path of yoga and meditation that all students are faced with right from the beginning of their yogic career. Those who seriously take up the spiritual path and begin to do systematic daily practice will soon come face to face with certain peculiar difficulties and disappointing experiences that at first tend to dismay and discourage. Failure is the pillar of success. This again stresses the importance for proper guidance from a qualified instructor. Serious students will of course make every effort to overcome these difficulties, but there are also those who are not ready for the physical, mental and spiritual evolution offered by the science of meditation. Meditation is not separate from the rest of life. All situations provide opportunity to practice, to grow in wisdom and compassion. The right effort is for us to be mindful in all circumstances without running away from the world, and to learn to act without grasping or attachment. The foundation of spiritual life is virtue and morality, and are a fundamental part of meditation. Take care with the basics such as moderation in eating, sleeping and speech. These help bring the inner life into peace. A life of excess is difficult soil for the growth of wisdom. Do not imitate the way others practice or compare yourself to them. Learn to use your own breath (See ‘Meditation 5’) and everyday life as the place of meditation and you will surely grow in wisdom. All meditators are advised to study with a qualified yoga instructor to avoid misunderstanding of fundamental principles, and to follow a purely yogic lifestyle by practising non-violence, truthfulness and purity. The following guidance is for obstacles that are commonly encountered on the path of yoga and meditation. Proper Guidance The search for peace and enlightenment requires correct understanding. Many people get lost on the path through incorrect views and miscomprehension. Successful progress is limited without 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 33 proper guidance. Books, CDs and DVDs can be very useful, but can never replace individual guidance from a qualified and experienced teacher. Basic principles and techniques must be fully researched and understood. With correct guidance your own understanding and inner wisdom will emerge through self study and diligence. A Good Place to Practise Beginners are advised to find a clean and quiet place to practise, sheltered from extreme wind, heat and cold. Advanced meditators should be mindful throughout the day in all places and all situations. Make Time to Practise Wake up earlier and practise before your busy schedule. It is suggested that meditation and relaxation techniques can also be practised in lunch breaks and in the evening before sleep. Limitations If you are in pain and must move your body, then you may quietly lie down and continue meditating, but do not fall asleep. Over-practising produces mental tension and tiredness that weaken the mind and body. 1-2 hours of yoga and 1-2 hour of sitting meditation per day is optimum for achieving safe results. Rushing produces poor results and may cause injury. Seek proper guidance. Distractions Newcomers to meditation may find that their mind is easily distracted by a variety of things including, noise, light, pain, uncomfortable position, insects and thoughts including regret, fear, doubt, planning and daydreaming. It is important to do your best to remove all distraction before you begin. This may include finding a quiet place to meditate, closing the curtains, taking a few minutes to relax into a comfortable position, and covering yourself with a light blanket. When you realise that your attention has been distracted away from the technique, try your best to simply observe the distraction, but without becoming attached to it. Acknowledge that you were distracted and gently return to the technique. This can be quite challenging for beginners, but with persistence and regular practice, the mind learns to become immediately calm and focused as you settle into a daily meditation routine. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 34 Ego The ego can be a huge obstacle on the path to enlightenment. Self-importance, self-cherishing and selfishness all need to be conquered and reversed in order to make spiritual progress. To equalize self and others is to cherish others as much as we cherish ourself. Until now we have only cherished ourself. Shantideva wrote, “All the suffering there is in the world arises from wishing ourself to be happy.” Therefore, if we wish to be truly happy we must become selfless, i.e. by giving up the ego. But if I am not me, then who is the thinker? Who eats the dinner? Who is reading this book? The self cannot imagine the self not existing. The idea of giving up our ego seems at first quite frightening. After all, you are all you have! But the self is an illusion. You can wake up from this illusion. Giving up the ego actually comes as a big relief. When the ego falls away a freedom exists that is absolutely wonderful. This concept is beyond where you are at the present time. Understanding can only be found through regular meditation and regular acts of compassion and kindness. Bad Diet A bad diet can have a serious detrimental effect on your general health as well as on your progress in meditation. For optimum health eat locally grown vegetarian foods that are fresh and clean. Seek proper guidance in determining the best diet for your constitution. Negativity and Depression I hear many people tell me that they can’t do yoga because they are overweight, or that they can’t meditate because they can’t sit still for a single minute. The whole point of ‘practising’ yoga and meditation is to improve from wherever we are, and to become healthier and happier. Negativity and depression drain prana. Correct practice of yoga and meditation makes us strong, cheerful and healthy. Humour is a rare gift of nature. It removes depression and brings joy and cheerfulness. Attract positive energy. Desires Unfulfilled desires bring sorrow. The mind that lusts after many things is not concentrated on one object. Be positive, specific and realistic in manifesting your goals and dreams. Doubt Doubt is a common disease that plagues the foundation of personal progress. Yoga and meditation are scientific techniques to perfect health of mind and body. This means that with correct practice they have been medically and historically proven to work. With regular practice, inner strength and peace will emerge removing all doubt and confusion. Fear Fear drains prana and eats away at the heart of man. Robin S. Sharma writes, “Fear is a mental disease. It is a controlled response. It is a life-sucking disease that can easily consume your energy, creativity and spirit. When fear rears its ugly head, beat it down quickly. The best way to do that is to do the thing you fear. Understand the anatomy of fear. It is your own creation, and is as easy to tear down as it is to erect. Methodically search for and then destroy every fear that has secretly slid into the fortress of your mind. Be fearless! This will give you enormous confidence, happiness and peace of mind.” Dark Thoughts Dark thoughts may arise once you begin meditation and yoga. They are deep-rooted karmas coming to the surface. Do not be afraid. Keep practising and you will purify your entire being. Just practice in the right direction and leave the rest to your karma. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 35 Talkativeness drains prana and disturbs the tranquility of the mind. They will find their own way eventually. Just be mindful and do not be fooled. Choose your friends carefully. Laziness and Inertia Daily exercise and meditation is essential for a healthy mind and body. However. Adults should try and maintain regular sleeping hours from 10pm to 6am.himalaya-yoga. Avoid Heated Discussions and Debates Heated discussions and debates drain prana. It is always hard at first to get the ball rolling. In the same way the dawn of the noble path is preceded by morality. but do not worry if you disagree with them. with a clear conscience.Bad Company Bad company disturbs the tranquility of the mind and body. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Practicing when tired weakens the body further. dirty and unfriendly places and people. Showing off drains prana. They can cause serious mental and physical illness. If you know Truth your mind is at peace. It is meant to provide guidance and counsel for those who wish to practise. Accept everyone as a unique and wonderful being. (See ‘Vipassana Meditation’). food. inflates the ego and may cause injury. Avoid over-exertion.himalaya-yoga. www. Director of Vipassana for Northern Thailand wrote “Golden and silver rays in the sky precede the sunrise. Late Nights Late nights drain prana. Every effort must be made to get into a good routine. There is no room for laziness on the path to inner peace and happiness. After one month. do not fear places where many things come into contact with the senses. if you must be there. Plenty of effort is required to make progress. Only insecure minds need to justify their methods. Try to help them by sharing your wisdom but do not get caught up in trying to convert them.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. sex and sleep are not conducive to success in meditation and yoga. Alcohol and Drug Abuse These oppose the purification process of yoga and meditation. Too much work. Pra Rajaprommajarn. When you are sick lie down to practise mediation and observe your sickness.” Bad moral conduct disturbs the tranquility of the mind and body and produces negative karma. Enlightenment does not mean deaf and blind. weakens the mind and body and disrupts yogic routine. Talkativeness Listening is a great virtue on the path of wisdom. Avoid noisy. When you are tired lie down and practise relaxation techniques. Fatigue Fatigue is harmful to the mind and body. routine becomes habit. They disrupt the flow of prana and destroy the inner strength and vitality of the mind and body.com 36 . Bad Moral Conduct Virtue and morality are the mother and father of spiritual cultivation. providing us with the proper nourishment and direction. Live a pure life. Tobacco. Hippocrates said. There are many physical fitness and health systems available today such as Yoga. All systems in the mind and body require regular exercise in order to achieve optimum health and freedom.com 37 . cycling. sports and walking in nature. lungs. swimming. according to your constitution and capacity.himalaya-yoga. circulation. “Walking is man's best medicine.” Swami Satyananda Saraswati Exercise for Health The ancient secrets to health and happiness and modern medical research agree that regular exercise is essential in maintaining a healthy heart. muscles. Five Tibetan Rites. Seek proper guidance. It is just as important to stretch the body before sitting in meditation. as well as aerobics. which are essential in developing the ability to sit comfortably for extended periods of time. Chi Kung and Tai Chi. It promotes strength and stamina in the legs and back.” However. as this removes many physical and mental blockages and energizes the whole system by improving circulation and metabolism.STRETCHING BEFORE MEDITATION “Yoga will emerge as a mighty world power and will change the course of world events. and suits your constitution and capacity. bones and joints. jogging. it will be up to you to choose a physical exercise routine that inspires and motivates you. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The classic yoga techniques of surya namaskar and asana may also be practiced. Pilates. Physical exercise is also an excellent way to release the daily build up of mental and emotional tension and stress. The following meditation warm-ups are a gentle way to prepare the mind and body for meditation. digestion. always consult your medical doctor before commencing any health program. They are extremely useful in preparing the body for sitting in meditation for extended periods of time.com 38 . Proceed with a suitable and structured programme. India. and should be practised regularly by beginners for several weeks. Toe Bending – Padanguli Naman Ankle Rotation – Goolf Chakra Ankle Crank – Goolf Ghoornan Knee Bending – Janu Naman Knee Rotation – Janu Chakra Hip Rotation – Shroni Chakra Waist Rotating Pose – Kati Chakrasana Half-butterfly – Ardha Titaliasana Full Butterfly – Poorna Titali Gesture of Psychic Union – Yoga Mudra Crow Walking – Kawa Chalasana Wind Releasing Pose – Vayu Nishkasana Abdominal Stretch – Udarakarshanasana Animal Relaxation Pose – Shaithalyasana Chopping Wood – Kashtha Takshanasana Salutation Pose – Namaskarasana Wind Releasing Pose – Vayu Nishkasana Neck Movements – Greeva Sanchalana Palm Tree – Tadasana Swaying Palm Tree – Tiryaka Tadasana Dynamic Energy Pose – Druta Utkatasana Universal Spinal Twist – Shava Udarakarshanasana Rocking and Rolling – Jhulana Lurhakanasana Leg Lock Pose – Supta Pawanmuktasana Boat Pose – Naukasana Corpse Pose – Savasana Warning: To avoid injury. Munger.himalaya-yoga. The amount of physical activity you perform should be safely within your physical limitations. These techniques are clearly described in ‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati. recommends the following Pawanmuktasana Series. They are a group of simple movements and stretches that are designed to remove blockages that prevent the free flow of energy in the body and mind. These techniques have become an integral part of Himalaya Yoga.Pawanmuktasana The Bihar School of Yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. a book that meets university text requirements. (See ‘References’). Therefore this practice is known as ‘salutations to the sun’. Surya namaskar consists of five essential aspects which must be performed correctly to gain optimum results from the practice: Physical Postures There are twelve physical positions. activates the respiratory. Surya namaskar is a priceless physical and mental workout for all those people who live in cities and towns and who find insufficient time and opportunity to take adequate exercise. The twelve cyclic positions of surya namaskar represent the twelve phases of the sun each year as it passes through each of the signs of the zodiac. or before breakfast. Surya namaskar is a powerful way to warm up the mind and body before meditation. Ancient people worshipped the sun with awe. Consciously moving and breathing through the twelve positions of surya namaskar revitalises the whole body. the ancient scriptures of India. The sun itself is a symbol. The main reason is lack of peace of mind and exercise. the basic structure of surya namaskar is the same. They knew that without it there would be no life. But the sun was not only worshipped because of its material nature and power. where as true asana is held for 3 to 5 minutes. although here they are only held for a few seconds. It symbolises spiritual illumination. It is not a part of traditional yoga. as well as helping to tone all the other systems of the body. Recognising the symbolism of the sun is a stepping stone to spiritual awareness. massages the internal organs. The sun has been adored since time immemorial. This has led to many new variations. It is urban people who suffer from the majority of diseases. wisdom and knowledge. the light in the darkness of ignorance.com 39 . and combined with other yogic techniques. It represents the essence.himalaya-yoga. teachers and students. Vrindavan. Although these positions can vary from school to school. but because it is such a wonderful practice it has been adopted into the techniques of yoga by many gurus. and the word ‘namaskar’ means ‘salutations’ or ‘worship’. The sun is a symbol of rebirth into spiritual consciousness and immortality. People in the country automatically exercise their bodies and relax their minds.Surya Namaskar “The sun is a symbol of rebirth into spiritual consciousness and immortality. These twelve positions flow gracefully and rhythmically into one another. India. Presented here is the surya namaskar I learned from the Sivananda Yoga Vedanta Centre.” Swami Satyananda Saraswati Salutations to the Sun The Sanskrit word ‘surya’ means ‘sun’. If performed correctly with full awareness and co-ordination with the breath. flexes all the muscles of the body. the spirituality which exists in all material things. knowing that the sun generates the heat and light necessary to sustain life. removes all signs of sleep and is excellent for preparing the body and mind so that maximum benefits can be derived from the subsequent meditation practices. It loosens all the joints. Surya namaskar is a dynamic sequence of twelve positions that are synchronised with the breathing. Traditionally the yogis of the Himalayas performed twelve rounds of surya namaskar each morning before meditation. harmonising the whole mind-body complex. circulatory and digestive systems. there is no other exercise that surpasses it. just as the sun dies each evening so it is reborn each morning. as well as feel an intimate relationship with everything around them. It is first mentioned in the Riga Veda and Yajur Veda. The twelve positions 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It is recommended that this should become an essential and integral part of your health program. Each position is an asana in its own right. as it helps to remove any sleepiness and loosens up the body in preparation for all subsequent practices. (See Advanced Techniques).mystical words or sounds of power . If you feel tired during the day. increasing by one round every week. In the final form. Twelve is the optimum as more than this number makes the body tired. but the most effective is to relax in the corpse pose. gradually becoming adjusted to the increased exercise. Each position is associated with either inhalation. slipped disc. The mantras are evocative sounds and through their power of vibration have subtle. Although surya namaskar is traditionally practised at sunrise facing east and at sunset facing west it can be practised at almost any time of day and in any place. Surya namaskar is ideally practised before asana and meditation. and extra time should be spent perfecting this co-ordination. The mantra may be repeated silently or aloud. surya namaskar consists of awareness of physical movement. all welded together in an integrated whole. Any relaxation technique can be adopted. helping to remove emotional disturbances. using all the lungs. but without extra benefit. for the breathing naturally corresponds to the movement of the body. Direct all your positive thoughts to yourself. high blood pressure.com 40 . it is a necessary supplementary practice that should be performed without fail on completing surya namaskar. Mantra There are specific mantras .himalaya-yoga. Awareness Awareness of the body. mind and breathing must be maintained throughout the practice. Later the mantras can be learned and synchronised with each position. (See Advanced Techniques). synchronicity.for each of the twelve positions. Surya namaskar may be performed in conjunction with ujjayi pranayama. exhalation or retention of breath. bowels and bladder should be empty. breathing and the mantras. No special preparations are necessary except that the stomach. The number of rounds performed depends entirely on the health of the individual and the time available. rhythm and awareness. a few rounds of surya namaskar will quickly restore the lost vitality. Relaxation This is not strictly part of surya namaskar. Only when all the movements are performed automatically are you ready to begin synchronising them with the breathing. Nothing is forced or unnatural. yet powerful and penetrating effects on the mind and body. Beginners should start with two or three rounds per day. Each breath is smooth and deep. The twelve positions constitute half a complete round. Breathing The whole movement of surya namaskar from start to finish is synchronised with the breathing. You should first familiarise yourself with the twelve positions. However. coronary ailments and any other serious illness should seek professional medical advice before commencing surya namaskar. both mentally and physically. One full round consists of twentyfour positions.systematically stretch and massage all the muscles and joints. The breathing and mantras remain unchanged. Without awareness the many beneficial results are reduced. breathing. At the slightest signs of 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. as well as all the internal organs in the body. These will be taught to you when your yoga instructor feels you have perfected the positions. concerning yourself with only mastering the sequence of physical movement. This is because the first twelve positions are repeated except that in the second half of the round the left leg is extended backwards instead of the right leg. but with full awareness. Advice and Precautions People suffering from sciatica. Before you begin ensure that the stomach. but it can be continued after childbirth. Women are advised to reduce the number of rounds of surya namaskar during menstruation as a precautionary measure. Always practise surya namaskar in a clean and quiet place in nature. This process must be done slowly to avoid any symptoms that may result from rapid elimination. If fever or boils occur. Do not strain. Awareness of the body. It is best to practise in the open air and on a mat or blanket. breathing and mantras.himalaya-yoga. Surya namaskar is designed to warm up and loosen the whole body. Pain is treated as a stop signal. Proceed with a suitable and structured program. 3. Do not strain yourself by doing more rounds than your body will comfortably handle. 7. Shallow breathing and incorrect mantras should be avoided as these may be signs of going too fast. There are no sex or age limitations. Remove all jewellery. It is not advisable to do surya namaskar before sleeping because it activates the entire body which is the opposite of the desired effect for sleeping. Pain should never be endured with the practice of surya namaskar. Do not over-stretch your limit. as long as you can remain aware of the positions. Do not strain. Increase by adding 1 round per week. Wear loose and comfortable clothes made from natural fibres. watches and spectacles/glasses. Eventually you will find a natural tempo that will come automatically after several weeks of practice. Professional guidance is essential. mind and breathing must be maintained throughout the practice. If you practise every day then you may choose to start with 3 rounds for the first month. You may do surya namaskar as fast or as slow as you choose. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. lie down in corpse pose and completely relax for a few minutes. Face the sun at sunrise or sunset to absorb the healing energy of the sun. However. bladder and bowels are empty. Do not practise surya namaskar if you are ill because at this time all the energy in the body needs to be internalised to heal and remove the ailment. especially in correctly understanding and applying fundamental principles. 6. Plenty of water should be consumed to avoid dehydration and to support healthy bodily function.exhaustion stop the practice and relax the body. 5. Do not rush. Always practise surya namaskar before your asana and meditation session. smoothly and completely through the nose. Be patient. Surya namaskar is a powerful method for removing toxins from the body. or until your breathing and heartbeat have returned to normal. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings. 8. Without awareness the many beneficial results are reduced. Warning: To avoid injury always consult your medical doctor before commencing any health program. although its ability to massage the internal organs is extremely therapeutic. 2. Direct all your positive thoughts to yourself. sheltered from excess heat. Seek professional guidance. After completing surya namaskar. GUIDELINES FOR SURYA NAMASKAR 1. 4. slowly building up to 12. The amount of physical activity you perform should be safely within your physical limitations. 9. cold and wind. reduce the number of rounds. Be gentle. Breathe gently.com 41 . Do not perform more rounds than you can comfortably complete. women should not practise surya namaskar after their fourth month of pregnancy. himalaya-yoga.SURYA NAMASKAR OF SIVANANDA YOGA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 42 . asana and physical health. If practised regularly the whole system can be toned and revitalised. promoting deep meditation. Thousands of books have already been written about stretching. The selection presented in this book is designed to give the reader only a visual indication.000 asanas. but also on the internal organs. no detailed asana techniques have been included.  Before you perform an asana make sure you know and can perform an appropriate counter pose.  Make sure the counter pose is simpler that the main asana. A well structured asana program exercises every part of the body. breath. of which thirty may be of benefit to the average practitioner. “A good yoga practice is not haphazard.  Practise the counter pose immediately following the main asana. not only on the body’s frame. Swami Swatmarama writes that it means something more. glands and nerves.  Warm up and loosen the whole body at the start of the session. The body. mind and spirit can all become steady with the practice of asana. they are primarily intended to gain full awareness and control of the body.Asana “Sensing where your edges are and learning to hold the body there with awareness. Patanjali describes ‘asana’ as. It should therefore be practised first on the path towards spiritual progress. mind and higher states. with deep concentration and awareness. The hatha yogis found that specific body positions open the energy channels and psychic centres within the body.  Practise an asana dynamically before holding it.” Traditionally there were 84. moving with its soft subtle shifts. in the Hatha Yoga Pradipika. In this context. The purpose of this book is to put meditation back into the heart and soul of yoga practice. Asana is a series of physical stretches and steady postures that have been inspired by meditation and the close examination of nature.com 43 . Desikachar writes. Asana works on all levels.V.K. Approximately one hundred are in use today. Although many people practise asana only for physical health. the spine and the entire skeletal system. The Yoga Sutras. working. When held for sufficient periods of time. They prepare the body to sit relaxed and comfortable without pain or discomfort for extended periods of time. but instead follows certain principles.” Erich Schiffmann Stretching with Awareness According to Maharishi Patanjali. “that position which is comfortable and steady”. they help to direct prana (vital life-force energy) to different parts of the body depending on which asana is being practiced. The principles that give our practice an intelligent structure are: v  Begin where you are. restoring all systems to radiant health. Therefore. mental and spiritual. asana is practised to develop the ability to sit comfortably in meditation for an extended period of time. can be called „playing the edge‟. In his famous work. stretching and toning the muscles and joints. T. providing the stable foundation necessary for the exploration of the body. They are not meant for general use. Asana techniques are clearly described in 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. They found that developing control of the body through these practices enabled them to control mind and energy. However.himalaya-yoga. asana is the third limb of Raja Yoga. physical. This means that asana is a tool to higher awareness. This process produces intense internal heat and a profuse. The body and breath is held for 2 seconds and then released. nervous system and mind and are always performed in conjunction with each other:  Asana . They cover the three levels of purification: the body. either on the breath. This may be repeated 5 to 10 times depending on the capacity of the individual. Tristhana The Ashtanga Yoga Research Institute in Mysore.com 44 . It is suggested that you join a yoga class to fully experience the precautions and benefits of these techniques. For optimum benefit the asana is held for 3 to 5 minutes which is attained over several years. It is performed by gently moving into the asana combined with the breath.‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati. states that in order to perform asana correctly one must incorporate the use of vinyasa. Synchronising breathing and movement in this way heats the blood. and in gaining control over the rhythm of the breath.nadi shodhana .According to Maharishi Patanjali the traditional meaning is when each asana is held for as long as it is comfortable. India. states that in order to perform asana correctly one must also incorporate the use of tristhana. purifying sweat that detoxifies muscles and organs and eliminates the six poisons. The breath is not held.V. Beginners usually start by holding the asana for only 30 seconds to 1 minute. purification and concentration. and calming of the mind in preparation for meditation. This facilitates removal of blockages and deeper opening of the energy channels.There are three levels of sequenced asana.himalaya-yoga. This is useful in gently warming up the body when first attempting asana. pranayama. The Intermediate Series .  Static Asana . Desikachar in India. Ashtanga Yoga involves synchronising a sequence of movements. Improved blood circulation relieves joint pain and removes toxins and disease from the internal organs. breath control and focus points with asana. it is smooth and deep. there is one breath. Sequenced asanas are usually performed in conjunction with ujjayi pranayama and mantras to increase body heat. Vinyasa The Ashtanga Yoga Research Institute in Mysore. The purpose of vinyasa is for internal cleansing. Tristhana consists of three integrated actions: asana. India. I have found that asana is being taught and practised mainly in three ways:  Dynamic Asana – This technique has been successfully taught by T. and is highly recommended for beginners. a light and strong body. as well as promoting stamina and endurance. drishti. As in surya namaskar. For each movement. a specific chakra or body part.yoga chikitsa detoxifies and aligns the body. The Primary Series . After studying yoga in many countries for over fifteen years. this involves moving into an asana while taking one complete breath.K. allowing it to circulate more freely. Vinyasa is a breathing and movement system.cleanses and opens 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.  Sequenced Asana – Similar to surya namaskar. This technique has been incorporated into many modern styles of yoga mainly due to the teachings of Sri Krishnamacharya and Sri Pattabhi Jois. All positive thoughts are directed inwards. and then holding it for about 2 seconds before moving and breathing into the next asana in the sequence. The result is improved circulation. Up.  Drishti . to go any further hurts and is actually counterproductive. This opens up the path of practice of dharana and dhyana.. that where you are and who you are is insufficient.. You can then comfortably press your edges open. and how long we should be able to stay. This is what asana.. 5. but not pain itself. is an obvious violation of the body. This has a heating and tranquilising effect on the mind and body.sthira bhaga ..” “This place in the stretch is called your edge. as non-resisting as possible. Normally we have an idea of how the asana should be.. 6. Hands... can be called ‘playing the edge’.. (See ‘Raja Yoga’).the freedom from bondage breath. Right side. It produces a sound similar to the soft snoring of a sleeping baby...integrates and consolidates the practice.. How far you can fold forward.. Left side. is limited by your flexibility edge.. no stretch. increasing the possibility of both physical pain and injury... Your interest in an asana is a function of your attention edge… The ideal state for practising asana is to be as willing and relaxed as possible. then you would be somewhere other than where you are now.The breath technique employed in vinyasa is known as ujjayi pranayama . It’s about how sensitively you play your edges. no matter where they are... You will change.. use without abuse. There are nine drishti points: 1. so that one part of you is not in opposition to another.. 7.... Thumb.” “The process of sensitively playing with your edges and achieving perfect energy flow is not merely the means to achieve the pose.. Between the eyebrows... strenuous without strain. Erich Schiffmann and Asana “Your skill in yoga has little to do with your flexibility or where your edges happen to be. It will be future orientated. You will miss the harmonious flow of prana and the benefits will be limited.. Somewhere in between these two points is a degree of stretch that is in balance: intensity without pain. We are often more aware of where we aren’t than of where we are.” “A large part of the art and skill of asana is sensing just how far to move into a stretch.. This is a large part of what you should be aiming for in your asana practice. It’s difficult to stay relaxed in the midst of a high-intensity stretch.... Mind focusing on breath and drishti attains a deep state of concentration. and that if you were truly doing yoga properly and were a good and evolved person..himalaya-yoga.. moving with its soft subtle shifts... Sensing where your edges are and learning to hold the body there with awareness. but also through the conditionings that have accrued through the years..... This is a very freeing idea... the physical aspect of yoga.” Excerpts from: ‘Yoga: The Spirit and Practice of Moving into Stillness’ by Erich Schiffman 1996 Pocket Books New York USA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The body’s edge in asana is the place just before pain. Feet. Drishti purifies and stabilises mind functioning. what we should look like while we are there..  Pranayama .... and little possibility for opening. 9.. The Advanced Series .. is fundamentally all about... We have a rough idea of how deep we should be able to go into a stretch..com 45 . This technique involves gentle breathing combined with slightly contracting the glottis in the throat.. 8.. it is the pose. Navel. As a by-product of this exploration.. You can experience this balance in every asana you do.. the present being only a stepping stone to the future… You will miss being present..Concentrating the gaze to a fixed place during asana is called drishti. your asana practice will be permeated with the effort of going somewhere else. Going too far. The length of your stay in an asana is determined by your endurance edge.. 2. Nose. Your body is limited in its movement not only through its genetic makeup.. for example.. 4. Edges are marked by pain and define your limits. If you don’t go far enough there is no challenge to the muscles. 3.... This gap produces a feeling of conflict and frustration. This practice becomes one of being relaxed and willing at your deeper edges. Asana is a way of exploring these limits. If this is the case.. Pain tells you where the limits of your physical conditioning lie...energy channels purifying the nervous system. however. your edges and limits will change in a positive way. no intensity.. This isn’t necessarily easy. disease. accident and ageing. removal of blockages. breathing and mind. events and circumstances that have happened to us in this life. This includes which parents we have. our previous life has determined the starting point of this life. The gentler and longer it takes to change. exercise. Therefore. Warning: People suffering from sciatica. To avoid injury always consult your medical doctor before commencing any health program. is determined by two important factors:   The condition of our body at birth What has happened to our body since birth According to the Law of Karma (Appendix 2). Though any person may start to practise asana. work. they are only truly effective and beneficial if practised correctly and in the proper manner. Asana is a gentle and deep method for promoting optimum health. constantly moving energy phenomenon that is different from day to day. remove simple physical blockages and can greatly enhance your asana and meditation session. including our degree of flexibility.himalaya-yoga. Each posture is an ever evolving. growing older. slipped disc. optimum weight and health. high blood pressure. not revolution. so does each asana. rejuvenating. propagation. These include diet. The faster changes in nature are often destructive and catastrophic. and all the different actions. Asana practice should be sensible and well structured. This is fact. thoughts. This is the science of asana. moment to moment. flexibility. This will loosen up the body. Our bodies are constantly changing.Each Posture is Ever Evolving Our current state of physical health. where we are born and whether we are healthy at birth.com 46 . From this moment on we are also creating our condition of health for the future. and eventually dying. expansion. Inverted and advanced asanas should be practised with caution to avoid negative side-effects. if practised correctly. gentleness and determination is essential for success. yoga is designed as a gentle process that leads to growth. It is recommended that you warm-up the body with surya namaskar or dynamic stretches before practising asana. Yoga is a science. our next meal. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. personal beliefs. It is highly recommended to study asana with a qualified and experienced yoga instructor. Each asana should be performed slowly with complete awareness of the body. coronary ailments and any other serious illness should seek professional medical advice before commencing asana. and person to person. the deeper and longer lasting is the healing. As our bodies change. Like the slow changes in nature. The human body responds well to evolution. There is nothing we can do about this now because the Law of Karma states that the fruits of our past actions must take affect. systematic practice with patience. From birth to the present day we are also subject to the Law of Karma from our previous life that takes fruit in this. Regular. Proceed with a suitable and structured program. Advice and Precautions The following advice and precautions should be carefully observed before practising asana. environment. and for holding back the effects that time and ageing have on our body. or not. It is advised that you take it really slowly at first. and after correct preparation. there is no such thing as a completed or ideal asana. The way we are sitting to read this book. The amount of physical activity you perform should be safely within your physical limitations. lighting. This means that the regular and systematic practice of yoga will have a positive effect on our mind and body. As you can see we are ever changing and evolving according to the results of our past and present actions. Learn the awareness point for each asana. Wear loose and comfortable clothes made from natural fibres. the breath. lightness and steadiness of the body and the ability to remain comfortable in a pose. 6. 13. Do not over-stretch your limit. oneness. It is extremely important to co-ordinate the asana with the breath. Do not strain. Asana is practised to gain alertness. especially in correctly understanding and applying fundamental principles. Be gentle and avoid injury. or emptiness. Each breath affects the intensity of the asana. Forward bending poses lend themselves to holding the breath following exhalation. Practise easy asana for several months before attempting advanced variations. 5. 2. Do not strain. Backward bending poses lend themselves to holding the breath following inhalation. Direct all your positive thoughts to yourself. 4. always do the correct counterpose for each main asana: a forward bend followed by a backward bend. 10. If you feel tired at anytime. 11. Practice asana regularly in a clean and quiet place in nature. For stability. one of the corresponding chakras or energy channels.com 47 . rest in corpse pose. Always breathe gently. Avoid contortionism and gymnastic competition. but not on a thick or large spongy mattress. Remove all jewellery. Do not practise under a ceiling fan or near furniture. sheltered from excess heat. whether it is part of the body. 3. Each asana should be performed slowly with complete awareness of the body. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings. At the end of your asana practice always relax in corpse pose for 10 minutes.GUIDELINES FOR ASANA 1. To keep the body balanced and avoid negative side-effects.himalaya-yoga. 7. Accept your starting point and progress gradually with a suitable and structured program. To avoid creating more tension make sure that the counter-pose is simpler than the main asana. Without total inner awareness the many benefits are reduced. Choose asanas that are within your capability. 12. watches and spectacles/glasses. Professional guidance is essential. Make sure you have plenty of space to freely move around. Always warm up and loosen the whole body at the start of a session with dynamic stretches or surya namaskar. always practise on a yoga mat or blanket. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. cold and wind. 8. breath and mind. in preparation for prolonged periods of time sitting in meditation. smoothly and completely through the nose. Before you begin ensure that the stomach. 9. bladder and bowels are empty. Asana practice should be sensible and well structured. 12 BASIC POSTURES OF SIVANANDA YOGA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 48 .himalaya-yoga. are more difficult to erase. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Yoga nidra is the science of relaxation which enables each of us to dive deep down into the realms of the subconscious mind. emotional and mental systems.RELAXATION “Continuous effort . (See Advanced Techniques). the stomach will also be tense. The mind is a whirlpool of fantasies. Law. It is not possible to relax these tensions through ordinary sleep or relaxation. If you work physically or you do not work at all. we must first learn to relax and harmonise our own body and mind. From time to time these explode. It is a vicious circle of events resulting in sickness and ill health. affecting our body. behaviour and reactions. The inner tensions of the individual contribute to collective psychological tensions which can manifest in unhappy family life. or a vegetarian diet. Many religions have failed to give peace of mind to the individual.himalaya-yoga.” Winston Churchill Proper relaxation and release from stress and tension should be one of your chief health concerns. the whole circulatory system will also be tense. you accumulate tensions. Mental Tensions These are the result of excessive mental activity. you accumulate tensions. Emotional Tensions Tensions which stem from various dualities such as love/hate. “There are three basic types of tension. angry or irritated.” They are: Muscular Tension These are related to the body itself.not strength or intelligence . Therefore if we wish to create a more peaceful world. you accumulate tensions.is the key to unlocking our potential. armies and governments have failed to establish harmony between people. This is because we are unable to express our emotions freely and openly. success/failure. But the underlying cause behind man’s abnormal behaviour lies in the accumulated tensions on the mental plane. we often attribute that condition of the mind to some superficial cause. and the resulting tensions become more and more deeply rooted. and aggression and warfare between communities and nations. happiness/unhappiness. mind. These tensions amass in the different layers of the human personality.com 49 . thereby releasing mental tensions and establishing harmony in all facets of our being. Throughout our life. which are responsible for all the agonies of modern life. Swami Satyananda Saraswati writes. When we are sad. chaos and disorder in social life. They accumulate in the muscular. Often we refuse to recognise them. you accumulate tensions. the experiences registered by our consciousness are accumulated in the mental body. so they are repressed. And if the stomach is tense. profit/loss. Whether you think too much or you do not think at all. Whether you eat a heavy protein diet. the nervous system and endocrine imbalances. These are easily removed by the physical relaxation attained in the state of yoga nidra. The texts of yoga state that peace can only be found within. police. confusions and oscillations. a carbohydrate diet. If the mind is tense. Whether you sleep too much or you do not sleep at all. but a method such as yoga nidra can tranquilise the entire emotional structure of the mind. Always practise relaxation in a clean and quiet place in nature. Most people do not know how to sleep. The sleep will be deep. Direct all your positive thoughts to yourself. the physical centres of the body become introverted. We should learn the scientific way of sleeping. 5. In sleep their mind runs on and their body is tense. a beer or a cigarette. blood and energy are drawn to it and this causes withdrawal of the senses at that centre. do not get up straight away. This the fourth limb of Patanjali’s Yoga Sutras – pratyahara – withdrawal of the mind from external influences. In this threshold state between sleep and wakefulness. It is a systematic method of inducing complete physical. Gently become aware of the ground and your surroundings. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. cold and wind. the mind becomes clear and thoughts are more powerful. Yoga nidra is a state of sleepless sleep where one is on the borderline between sleep and wakefulness. in a comfortable position with the back and neck straight. They fall asleep thinking over some problem or anxiety. it will relax the whole body and mind. consciously relaxing yourself with full awareness for 10 to 20 minutes. but the consciousness is functioning at a deeper level of awareness and is often described as psychic sleep or deep relaxation with inner awareness. When you are completely relaxed in this way. In the deep state of relaxation that results. When the technique is over. Relax your breathing. These are only sensory diversions. 7. sit up. GUIDELINES FOR RELAXATION 1. They wake up feeling lethargic and un-rested and doze on for half an hour longer. Before you begin ensure that the stomach. For absolute relaxation you must remain aware.himalaya-yoga. In this state of psychic sleep we can contact our inner personality and change our attitude towards others and ourselves.e. Gently open the eyes and when you are ready. contact with the conscious and unconscious dimensions occur spontaneously. and are sufficient for general relaxation purposes. i. Let go and relax your whole being. practise yoga nidra just before sleeping. Lie down on a yoga mat or bed. Bend the knees and slowly roll over to one side. 2.Sleep is not regarded as relaxation. tension is released. Professional guidance is essential. 6. sheltered from excess heat. Do not allow yourself to fall asleep. It is a method of introspection that has been used by yogis since time immemorial to bring them face to face with the inner self. Meditations 1 and 2 are gentle relaxations for beginning your meditation. People feel they are relaxing when they collapse in an easy chair with a cup of coffee. When the mind is fixed on a centre. For deep relaxation that can help remove more serious stress and tension related imbalance. Yoga Nidra Yoga nidra means ‘yogic sleep’. especially in correctly understanding and applying fundamental principles. and read a newspaper or switch on the television.com 50 . When practised with full awareness it is a powerful technique in which you learn to relax yourself consciously. mental and emotional relaxation. Let gravity take your body. Gently move the fingers and toes. fewer hours will be needed. 3. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings. Be relaxed. 4. bladder and bowels are empty. During yoga nidra one appears to be asleep. Relax your mind. but alert. see Yoga Nidra in ‘Advanced Meditations’. and upon waking up we will feel refreshed and energetic. True relaxation is actually an experience far beyond all this. the vital energy body. The excess of prana is stored in the brain. solar energy.Mental body Pranamaya kosha . the human framework is comprised of five bodies. from the ant to the elephant. all these and many more have their origins in prana. It is through the power of prana that the ears hear. the astral body separates from the physical body resulting in death.” Sri Swami Sivananda Many people have misinterpreted the word ‘pranayama’ to simply mean ‘breath control’. It is prana that shines in your eyes. When prana is cut off or absent. from the digestion of food to the melody in music. which account for the different aspects or dimensions of human existence: Annamaya kosha .Transcendental body These five bodies function together to form an integral whole. the nose smells. loss of semen and other energy draining dynamics. The supply of prana to the body and mind is particularly abundant in the breath and is received by the nervous system and nadis – subtle energy channels in the body. “the vehicle or medium of consciousness”.PRANAYAMA “Pranayama is the means by which the yogi tries to realise within his individual body the whole cosmic nature. just as the storage battery stores up electricity by regular charging. The Sanskrit term ‘pranayama’ literally translates as ‘control and regulation of the life force’. According to yogic philosophy. air. Prana can be supplied to human beings in many ways such as food. (Pranamaya kosha is also made up of five major pranas known as the panca pranas that govern different areas of the body). The prime purpose of pranayama is to absorb and store up as much prana as possible by the regular practice of specific pranayama techniques. talking.spiritual body. The man who has in his store an amazingly large supply of prana 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Prana is expended by thinking. The practice of pranayama works mainly with pranamaya kosha.himalaya-yoga. mind control and super-consciousness. and in the fragrance of a flower.Psychic/higher mental body Ananadmaya kosha . chakras and nerve centres and is supplied to the body as required. the tongue tastes. Swami Satyananda Saraswati describes prana as.Food/material body Manomaya kosha . writing. from the lowest to the highest. it means much more. the eyes see. love. and attempts to attain perfection by attaining all the powers of the universe. moving. the mind thinks. Chandogya Upanishad. But as you will see. In ancient China it was known as chi or ki. In the ancient scripture.Bioplasmic/vital energy body Vijnanmaya kosha . referring to the cosmic energy that lies both within the mind-body complex and outside permeating the entire universe. the skin feels. Prana is the link between the physical and astral body . In the smile on the face of a child. from the elementary form of plant life to the developed form of animal life. from an amoeba to a man. prana is described as ‘the internal and external matrix of energy’.com 51 . According to Maharishi Patanjali it is the fourth limb of Raja Yoga and must be controlled and manipulated for the attainment of vibrant health. water. in the radiance of a fire. Prana Prana or vital life-force is found in all forms. It is this aspect that we are interested in during the practice of pranayama. The mind becomes quite steady. Bhastrika. and especially by controlling the breath with specific breathing exercises. This is because there is an intimate connection between the breath. the mind is steady and calm. (See Appendix 7).super conscious state. Regulation of the breath. the amount of sleep. “There is neither rhythm or harmony in the breathing of worldly-minded persons. Whereas pranayama techniques 1. If the breath is steady and calm. purifying and controlling effects on the body and mind. when there is harmony. The breath stops by itself when kevala kumbhaka . 2 and 5 utilise the breath to control and regulate the flow of prana. Some pranayama techniques may also be used in conjunction with other techniques including asana. and the mind. gradually. By pranayama you can also increase mental energy and develop thought control and thought-culture.Inhalation Rechaka . Puraka .com 52 . The fruit of regulation of breath is kumbhaka. If we can control the prana we can easily control the mind. supervenes. The 10 Meditations for Inner Peace and Happiness utilises five pranayama techniques. retention and exhalation varies according to the strength and capacity of the practitioner. just as it takes a long time. Then samadhi . meditation and spiritual evolution. the breath will be moving within the nostrils. A yogi practises regulation of breath to establish harmony. cool and smooth. tiger or elephant. All have different energizing.Internal retention breath Bahir Kumbhaka . A steady mind is the prerequisite for concentration. Surya Bheda. If the breath is unsteady. This is achieved by controlling the food we eat. However. Sheetali and Seetkari.absolute and pure retention of breath. Sri Swami Sivananda wrote.” 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Nadi Shodhana. pranayama techniques 3 and 4 are similar to mudra. body and spirit as it circulates and is absorbed throughout your entire being. Ujjayi. and a state of higher consciousness supervenes.radiates vitality and strength all around.energy channels. so too will you have to tame this prana. Bhrahmari. patience and perseverance to tame a lion. Puraka Kumbhaka Rechaka The most important aspect of a pranayama breathing technique is the four distinct processes of control and regulation. Feel its life-giving energy revitalising and strengthening your mind. are of tremendous help in the practice of relaxation. mudra and bandha. It is therefore extremely important to learn and perfect the techniques of controlling prana. Pranayama Techniques In the Himalayas I discovered hundreds of pranayama variations including. Prana can be visualised as a stream of silver liquid. sex and exercise we have. Kapalbhati. follows.himalaya-yoga. the mind is unsteady. If we can control the breath we can control the prana. When the breath is regulated.Exhalation Antar Kumbhaka . By controlling and regulating the breath the mind becomes quite steady.External retention breath The ratio of inhalation. Beginners should start very slowly increasing gradually over periods of months and years. The pranayama techniques in this book are relatively simple and do not require a lot of preparation. the mind and prana. and especially retention. utilising mental awareness to visualise the subtle movement of prana along the nadis . concentration and meditation. Granthi ‘Granthi’ means ‘knot’. By developing your own sensitivity you will find this out for yourself. at least for a short period of time. This has direct influences on the mind. These represent psychic and mental blocks that prevent an individual from soaring into the realms of meditation. vishnu and rudra granthi. Bandha. Therefore the physical body. Organs.Mooladhara chakra . They have profound effects on the physical. These knots and blocks have to be removed if one wants to know the experience of higher awareness. prana immediately begins to flow through sushumna nadi. It is not realistic to separate the physical body. Each level of manifestation has repercussions on other levels.centre of the chest Brahma Granthi .contracting the area of the throat Uddiyana Bhanda . act on and influence different levels of individual being.centre of the head Vishnu Granthi . as well as meditation. Bandha should never be attempted without guidance from a qualified instructor. Specific parts of the body are gently contracted and tightened. Most important is that the practise of pranayama. The physical contraction or lock in turn has an extensive influence on the psychic body .base of the spine These knots are in the psychic body. When they are released.contracting the area of the perineum If all three are performed simultaneously then it is known as mahabandha. Bandha is a small but very important group of advanced pranayama techniques and are usually combined with other yogic techniques.himalaya-yoga. They are all interconnected and part of the whole. Advice and Precautions The following advice and precautions should be carefully observed before commencing pranayama. ‘to tighten’ or ‘to lock’. The word ‘bandha’ means ‘to hold’. and this exactly describes the physical action required to perform these practices. This has vast repercussions. not the physical body. which leads to increased receptivity of the mind and in turn higher experiences. Bandha The technique of bandha is particularly effective in breaking open or removing the three granthis.Ajna charka .com 53 . They are only divided or categorised for convenience of explanation. In yogic philosophy the granthi prevent the flow of prana into the main pranic passage of the body – the sushumna. There are only three techniques of bandha: Jalandhara Bhanda . Ancient yogic texts speak of the three knots called the brahma. This temporary removal helps to eliminate these blocks permanently. muscles. should be in 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. First of all various parts of the physical body are controlled. mental and pranic levels. They can be removed permanently or temporarily.pranic body. Granthi are located in the following parts of the body: Rudra Granthi . stimulated and brought under the will of the practitioner. Such is the power of bandhas when they are practised correctly. but physical manipulations such as bandha can unlock them. nerves and physical processes within the body are massaged.Anahata chakra . having a profound effect in removing blockages in the nadis and chakras.contracting the area of the stomach Mooldhara Bandha . pranic body and the mind body. like all other yogic techniques. mind body and psychic body all influence each other. The flow of prana that continuously streams through our subtle body is redirected and even stopped. The whole body and mind is tranquilised and made receptive to higher states of awareness. 3.himalaya-yoga. People suffering from heart disease. heartbeat and awareness have returned to normal before continuing. Do not contort the face muscles. Completely relax after each technique. especially in correctly understanding and applying fundamental principles. blood pressure disorders. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. as if the top of your head is being pulled up to the sky. If outside. Always practise pranayama in a clean and quiet place in nature. GUIDELINES FOR PRANAYAMA 1. This is very important as the lungs are very delicate and any misuse may easily cause them injury. Keep the body still without jerking. mental problems or any other serious illness should seek medical advice before commencing pranayama. purifying the body and mind. or in air that is dirty. smoky or smells bad. exhalation or retention. 5. Before you begin ensure that the stomach. Be gentle. respiratory dis-orders. Remember to keep the spine. faint or chest pains at any time. Feel the vital life force energy filling your entire being with vitality and strength. but maintain a good posture. The air in the room should be fresh so that you may freely breathe oxygen. Relax the face as much as possible throughout the practice. or while smoking cannabis. The breath should not be retained for longer than is comfortable. Throughout the practice of pranayama and meditation the body should be as relaxed and calm as possible. Direct all your positive thoughts to yourself. Do not jerk the body.a well-ventilated room. tobacco or any other intoxicating material. Do not over-extend your lung capacity by straining during inhalation. choose pleasant surroundings with flowers and trees. Warning: It is extremely dangerous to practice pranayama during illness. in the cold. Then seek proper guidance. cold and wind. where it is calm and quiet. Relax your whole being. neck and head erect and centred to assist the flow of prana along the spine. arteriosclerosis. bladder and bowels are empty. 2. Strain should be avoided. 7. 6. stop practising and rest.com 54 . Do not practice in a strong wind. Do not twist the face muscles while holding the breath. ensuring that the breathing. If you feel dizzy. 4. sheltered from excess heat. Do not take a bath or shower for at least half an hour after finishing pranayama exercises. Professional guidance is essential. Sit in a comfortable position with the back and neck straight. For deep-rooted and lasting inner peace we must train ourself in mindfulness. going to work. Observing your own mind removes it from the act of controlling mental activity. knows they are not substantial and does not get carried away by every whim and desire. It must be continuous. not just 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. calm and wise. while walking out of the meditation room. and thus the momentary concentration which has been developed will weaken. awareness. witnessing.” Acknowledging the body and mind in the present moment develops and strengthens momentary concentration. joy. in the home. wanders away. For example. we may do some work or talk without mindfulness. not just in sitting meditation but also in the garden.” and discover. not acknowledging. acknowledging. “There are no ordinary moments. Here we can realize that there is no separation between movement and stillness. This agitation is the common mental process of the untrained mind and is a slave to the senses. tension. Dan Millman suggests “When you truly are in the here and now you will be amazed at what you can do and how well you can do it. Being in the Present Moment The present moment is immensely important to meditation practice. By being mindful and acknowledging all our daily activities. They are practised while getting up from the sitting position. various mental formations. With regular practice these insights and qualities develop into a new way of thinking and acting. When that happens the mind. after sitting in meditation.com 55 . meditation practice cannot progress because momentary concentration cannot occur.TRAINING THE MIND “All that we are is the result of what we have thought. The trained mind. The pure mind knows these mind objects clearly. There is only observation of the information received from the senses and non-judgemental acceptance. Similar to the spectator comfortably seated at the cinema watching a movie. In the same way the art of walking and meditation are one. Practice begins in the controlled and quiet environment of the sitting position. stress. Ultimately things are just as they are – only our comparisons cause the mind to fluxuate. when pleasurable contact takes place with the six senses. By observing and contemplating our mental phenomena we can see its basic characteristics: endless flux. however. dissatisfaction. Without acknowledgement of the present moment.himalaya-yoga. Other terms to describe this process are. It remains neutral. speech and action throughout our whole day.” Buddha Shakyamuni Movement of the Mind and Conceptual Thought During meditation we learn to develop a highly refined sensitivity of the relationship between the movement of the mind and conceptual thought. emptiness. thought constructions and reactions start arising from it. the art of eating and meditation are one. building and proliferating continually. Once we rest. is at rest and allows all sense contact to pass over without getting involved. the mind is carried away by the sensation and unable to notice how it happened. giving rise to stillness. When we examine the mind we see a conglomeration of mental elements. sadness. When the mind is stirred up in this way. gets distracted. so too does the movement of the mind begin to settle. and are gently incorporated into everyday life. in the city. while having breakfast. We become mindful of our thoughts. The mind becomes occupied only because it misunderstands and is deluded by these conditioned phenomena. etc. Eckhart Tolle wrote. They all require us to be continually mindful of the present moment. impulses and thoughts. suffering and non-self. you do it now. Lord Buddha gave five purposes for practising insight meditation: 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. What you think of as the past is a memory trace. Soyen Shaku states. One of the main differences between these traditions is where and how to focus the mind. Nothing will ever happen in the future. Concentration withdraws the attention from all sides to one point. It happened in the Now. and free of much sorrow. but to slowly tame it by being a witness to all its activity. When you think about the future.” There are many meditation traditions being taught and practised in the world today that can assist us in achieving stillness in the mind and train us to be mindful in our daily activities. emotionally and spiritually.himalaya-yoga. 4. 2. and occupy your mind with hoping for happiness in the future. feeling. Past and future obviously have no reality of their own. 3. This causes an unwillingness to honour and acknowledge the present moment. “Nothing ever happened in the past. stored in the mind. the meditator realises that everything in this world is transient. subject to suffering and uncontrollable because it is not-self. aware mind is already there. Mindfulness of mind-objects is to contemplate recognition of other volitional activities. Mindfulness of the mind is to contemplate on one thought or the quality in the thought. 1. the mind abandons the desire to acquire. Thus. Also known as insight meditation.com 56 . creating an endless preoccupation with past and future. mentally. The goal of insight meditation is to gain a clear. This is because you formed your identity from the past. It is the continual work of mindfulness to be aware and acknowledge.while sitting in meditation. the mind and mind objects. it comes as the Now. “Of course there are dozens of meditation techniques to develop samadhi and many kinds of vipassana. But it all comes back to this – just let it all be. of a former Now. It will happen in the Now. “Enlightenment is enlightenment because it enlightens all our motives. living almost exclusively through memory and anticipation.and you do so now. desires. these techniques involve open awareness. whims. happy and more meaningful life. All people need to do is attune to it through devotion to meditation. Step over here where it is cool. Whichever technique we choose it is important not to wrestle with the mind. we can live a higher consciousness lifestyle from the moment we wake up till falling asleep at bedtime. complete understanding of the three obvious characteristics: impermanence.” This illusion traps the mind in time. The future is an imagined Now. determinations. When you remember the past you reactivate a memory trace . Meditation trains us to develop present moment higher consciousness. This allows us to become aware of the qualities of the mind and how it works. generating a deep sense of relaxation and calm. Remember: the awake. In open awareness we not only pay attention to that one point. Mindfulness of the body is to contemplate on bodily actions or sensations. But if you maintain momentary concentration in the present moment you are free of time.” Meditation techniques are designed to bring about a positive change in all facets of our being. Vipassana Meditation This is one of the most popular techniques in the world today and will be discussed in detail. speech and actions without judgement. Ultimately things are just as they are – only our comparisons cause us to suffer. physically. Mindfulness of one’s feelings is to contemplate on the feelings of happiness or suffering. but also observe all the thoughts. Having gained an insight into the three characteristics. When the future comes. and can lead to living a healthy. a feeling or thought as it occurs is purified and freed from the taints of ignorance and egoism. the desire to have and the desire to be. In an enlightened mind. Acknowledging is the heart of insight meditation. Achaan Chaa said. out of the battle. Insight meditation through the Four Foundations of Mindfulness (See Appendix 5) focuses on the body. a projection of the mind. Nothing else is needed. unprejudiced. through deep contemplation we reach a definite conclusion or cause a specific state of mind to arise. These experiences may take time to occur depending on the individual. This is the seventh limb of Patanjali’s Yoga Sutras – dhyana – deep concentration. to experience. These include a candle. relationships. mantra or affirmation that we have heard or read. but with time their distracting power diminishes. our environment and of our existence. The barking dog outside is the teacher.To purify the mind To get rid of sorrows and lamentation To get rid of physical and mental sufferings To understand the truth of life To extinguish suffering and gain nirvana All actions. This is how to become patient and develop tolerance. flower arranging. work. not in the past or the future. to pay close attention to every detail of each new moment but without reacting. Meditations that directly help us to achieve awareness throughout our daily activities include. Asana. We discover what it is not. This is the eighth limb of Yoga Sutras of Patanjali – Samadhi: one-pointedness. In this way we learn mindfulness. this technique involves contemplating the meaning of a spiritual instruction. also known as samatha.com 57 . Filling the mind with the activity of deep concentration on a single object can also help us find our centre. impermanence and the nature of emptiness. speech. Maintaining awareness of that object trains us to observe everything that is experienced at the time it actually happens. persistence and non-judgement. sensations and feelings are observed and studied. placement. calligraphy. We cannot stop them. to notice. He said. etc. The pain in the knee is the teacher. for a defined length of time. Observation with detachment from these distractions train us to be aware of what is actually happening in the here and now. “Witnessing simply means a detached observation. acceptance. Osho called it witnessing. or calm abiding meditation. This can develop into a greater understanding or ourself. The key is to focus on the object while keeping emotions and thoughts at a distance. As in Jnana Yoga. identification. a mantra. without becoming distracted away from the present moment experience. Samadhi Meditation One-pointed concentration. a religious symbol. Awareness means being mindful. This introspection and self-realisation leads to the comprehension of suffering. but without reacting. Objects of concentration are used to assist us to achieve control of the mind. but simply to acknowledge it. its pure existence. that’s the whole secret of meditation. What they all require is nonjudgemental awareness. We can witness its reality. Penetration to their origin reveals the nature of their existence and the true nature of things. these are the teachers. The key is to observe all but without getting involved and blindly reacting as we’ve always done in the past. Contemplation Meditation Contemplation is another part of the seventh limb of Patanjali’s Yoga Sutras – dhyana. Open awareness leads us into observing the present moment throughout our day. as well as spending the day without talking. With regular and diligent practice the mind becomes highly concentrated and we become totally absorbed in the object. our attention will not be easily led off track by distractions. becoming calm and alert. thoughts. Zen tea ceremony. The distracting stressful thoughts of money. As we become more focused. allowing us to reach our full potential. We then 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It is one reason to keep absolutely still in sitting meditation and not to react to every moan and grumble of the mind or body. an object in nature. Karma Yoga. Also known as analytical meditation.himalaya-yoga. to feel. without getting involved. We can discover its ultimate truth and the ultimate truth of existence. gardening. is the principle of training the mind to concentrate on a single point or object. walking meditation. but eventually they enable us to progress along the path to perfection.” In this way any distractions we experience also become part of the training. Concentration on a single object directs our awareness to that object in the present moment. When we experience the depth of wanting in the mind there follows a great joy… This is because we see how wanting obscures the present. In this way we can cultivate a compassionate spirit inside and all around. Generosity.. this body… We realise that the mind is made up of wants. Wanting is seeking elsewhere..loving-kindness. These techniques included kundlaini yoga.concentrate on this conclusion or virtuous state of mind for as long as possible to become deeply acquainted with it.... desires. We see that things can be a certain way without needing to be acted upon or judged or even pushed aside… They can simply be observed. aspiring to spiritual heights of ecstasy and illumination. but by observing the effect it takes. Visualisation techniques allow us to become aware of higher states of consciousness by manipulating the different forces and systems within us. the aspirant identifies with a specific divine personality. for all the nerves in the body are directly or indirectly connected to the mind. yoga nidra. Visualisation Meditation Visualization is the process of creating mental images to manipulate energy or consciousness. plannings and measurings… Seeing the scope of our wanting shows us how deeply and subtly dissatisfaction has created our personal world.. Completeness is being right here in the ‘now’. By training to be still and observe the present moment we break out of the normal pattern of accepted reality. desires. We realise that we do not have to compulsively respond to everything that arises in our mind. my mind? I am feeling this pain. Any stimulation or manipulation of the nervous system will also have an effect on the mind. and this seeing frees us from much grasping. We also realise that there is nothing that brings lasting satisfaction…” Excerpts from: Levine.e.. then we are no longer the body-mind conscious emotional person that is responding to its environment as if it is automatic.. Lord Krshna. which can then be controlled and manipulated to our benefit. Compassionate meditation is also known as ‘metta’. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.. but without expectation or attachment. Next time you meditate take yourself on a journey of self-discovery by exploring. As we become more sensitive. The philosophy of yoga teaches we are blinded by Maya – the veil of illusion. open-heartedness and loving-kindness are all wonderful qualities and virtues that can be developed through daily meditation. not by stimulus or response and that automatic reaction.. Compassionate Meditation Compassion is the essence of spiritual progress. regrets.. Steven Levine and Awareness “It is here (sitting meditation) that we can discover for ourselves the subtleties and impermanence of this mind. This begins with regular re-programming of the mind by learning to love ourself on the inside. such as boredom. This develops into a greater understanding of human existence and leads to generating love outside the self by cherishing others more than we cherish oursleves. and is often practised at the beginning of vipassana meditation... When there is wanting in the mind. shamanic journey and positive thinking. Through deepest devotion. but who am I? Am I the leg. the mind? Where does the body end and the mind begin? Where does the mind end and the I begin? Where is the I? Bhakti Yoga may also be described as contemplation meditation. The holy name of this divine personality is repeatedly chanted causing a specific state of mind to arise. It deceives us from the true nature of existence which can only be perceived through the enlightened mind. We develop a new field of perception.himalaya-yoga.. 1979. Who is feeling this pain in my knee? Is it my body. i. opening your heart and being kind. that moment feels incomplete. we also become more aware of subtle energies and channels. compassionate and loving to ourself. A Gradual Awakening. and teaches us to work towards our goals with love and gentleness. judgements. Stephen.com 58 . USA: Anchor Books. Meditation allows us to see clearly that the universe is in constant change and that all things are temporary. This gives us the ability to attract exactly what we want. from thinking that all our wants have to be satisfied. When we start interrupting the normal flow of thought by actually observing the thought. The teachings. and when our karmic debt from past and present lives has been burned in the fire of simply sitting.” The experiences and results are simply observed and accepted. observe the impermanence. persistence and gentleness and making lifestyle changes to support our spiritual growth. This allows our natural pure state of being to re-surface. and again. whether we had good concentration or not. and much joy. wisdom and compassion. Successful Meditation „ When you meditate you may see images of snow or smoke. But once we start sitting. Each experience brings new insight on the path to enlightenment and we are simply the witness. as we wish. “The most essential method. time-consuming. Lightning may seem to flash. which naturally makes positive decisions that create harmony and balance. “Do your practice and all is coming. techniques and motivation are all available to us. Success in meditation is the act of regularly sitting and practising correctly. or it is too difficult. living with patience.Bodhidharma taught. We are only limited by our own imagination. It is irrelevant if you had ‘a good meditation’ or ‘a bad meditation’. whatever they may be. the distractions whatever they are. Acknowledge the pain. when all our demons have surfaced and been defeated. with much dedication. At first. we wake up. the boredom. Gradually your health will improve. observing the Truth without expectation or reaction. These show that you are making progress. we get glimpses of the no-self who is sitting and we slowly start to realize the delusion of self. meditation practice is not easy. just try to observe those feelings. painful. as I often hear people say after class. speak and act with love.com 59 . and the nature of all things peeks out.‟ Svetasvatara Upanishad God does not compel or induce us to practise meditation. no intention. your skin will glow.” As a by-product of this new perception we naturally relax the mind and body. is beholding the mind… The mind is the root from which all things grow. Be prepared for the feeling of disharmony that you may experience in the future.himalaya-yoga. irritating and sometimes it feels almost unbearable. “No thought. your body will lose weight. Instead. Success in meditation will be apparent when we notice our life coming into alignment with the flow of nature and we see ourself living gracefully and harmoniously.” Realising that we are not perfect human beings and setting our hearts and minds on improving ourselves with positive thinking and action is half the battle. but basically there are only two: reason and practice. At this moment we automatically tune into our higher consciousness. When you are in meditation and it feels as if you cannot concentrate. or not to practise meditation. As the Tibetan Master Tilopa once said. Success is implementing suitable techniques into our daily lives. observe the impermanence of this feeling by quietly accepting that you are feeling in harmony at this time. and a huge amount of potential energy is released. no analysis. He exerts no effort on our behalf. learning from our mistakes. Sometimes the last thing in the world we feel like doing is sitting still with ourselves. or painful. As Sri Patthabi Jois states. “Many roads lead to the Path. Slowly. These are signs that you are travelling on the road to God. Success depends entirely on our own efforts. no cultivation. or boring. You may feel a gust of wind or a wave of heat. They are the path to enlightenment. It is frustrating. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. much toil. let it settle itself. and your voice will become clear and resonant.” Meditation is not about showing off to your friends the cosmic experiences you had in your morning practice. observe disharmony. Bhodidharma taught. which includes all other methods. If you can understand the mind. Slowly our true nature becomes visible. We are free to practise meditation. They are part of the meditation. They are the teaching. no reflection. to think. everything else is included. In this way your practice will be at peace. Teachers are very useful especially for beginners in helping them stay on the path and avoiding misunderstandings. neither desire nor aversion. 8. Beginners should meditate when the stomach.The purpose of meditation is to gain personal experience of all stages of the path to enlightenment. know how it is when it meets sense objects and how it is when it is apart from them. The awareness should be so completely centred on the technique that the awareness of the external environment is lost.himalaya-yoga. Simply observe. This process should be natural and effortless. Rest the tongue against the roof of the mouth. If this happens simply acknowledge that you were distracted and then gently return to the meditation technique. please SMS me. We must come to know the reality of conditioned phenomena. let go. but you have truly succeeded in life. the way things are. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. “When this happens. 10. Moderate your practice and avoid becoming tired or tense from exerting too much pressure.com 60 . Sit in a comfortable position with the back and neck straight. cold and wind. bladder and bowels are empty. You can share these insights in the way you live your life. Be the observer without judgement. Meditation is not escapism. 3. the very truth of our life. sheltered from excess heat. wisdom and compassion in every second of every minute of every day. acknowledge. Do not strain your mind by trying too hard. Be in the present moment. 4. in reaching your full potential as a human being. Do not become attached to the blissful experience that meditation brings. When the one who knows observes the mind in this way. 6. should seek professional medical advice before practising meditation. The untrained mind may become distracted. wisdom arises. We must investigate the very root of suffering. Do not cling to anything.” Warning: People suffering with medical conditions of the mind and other mental problems. 9. As Merta Ada once said. as if the top of the head is being pulled up to the sky. Be mindful throughout the day. speech and action and can create love. cultivate your spiritual garden and let the tree grow in its own time. Professional guidance is essential. whether it is by a thought.When you are mindful of all your thoughts. your meditation will be worthless if you do not put your experiences to practical use in daily activities. The mind is both the thinking process and the knowing. then you have not only succeeded in meditation. The effort you apply should be relaxed and steady. To see things clearly and find the True path depends upon first correcting our views. Always practice meditation in a clean and quiet place in nature. Plant the seed. Each time you are distracted renew your effort to stabilize your concentration until it becomes clear again. Although it is far easier to be in harmony when you are sitting quietly alone. The more you meditate the more natural it becomes. Only then can we have peace in the world. 2. Relax your whole being. but maintain a good posture. Wear loose fitting clothing. especially in correctly understanding and applying fundamental principles. 5. The key is to know the mind. it is the direct perception of Truth. 7. This dispels tiredness and promotes concentration. GUIDELINES FOR MEDITATION 1. pain or a sound. himalaya-yoga.com 61 .Regular Systematic practice “do Your practice and all is coming” Sri Patthabi Jois 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. himalaya-yoga. persistence Acceptance Equanimity Patience Concentration Love Kindness Compassion Wisdom Enlightenment Concluding prayers 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. 10. 2.com 62 . 3.10 Meditations For Inner Peace and Happiness Preparatory Prayers 1. 6. 8. 7. 5. 9. 4. “Techniques are helpful because they are scientific.” The 10 Meditations for Inner Peace and Happiness support this view. This particular collection is taken from some of the great philosophies and traditions of the world. and find lasting peace and happiness. try your best to concentrate on this object. being in harmony. His Holiness the Dalai Lama states. with our family. These affirmations help us to develop 10 virtues which are necessary for inner peace. “We can never obtain peace in the outer world until we make peace with ourselves. By regularly practising the 10 Meditations for Inner Peace and Happiness we can reach this goal. and to develop great compassion by cherishing others. Zen and modern medical research. pranayama. This will eventually become one continuous meditation. We can implement a pure heart that cherishes all living beings without bias or partiality. including Yoga.this is inner peace. They are very powerful ways to transform our life in a positive direction. to accept the ever changing universe as it is . to liberate itself from desire. Being in the present moment. by giving us the chance to reflect on who and what we are and where we are heading.Sitting Quietly in Meditation This involves the practice of awareness. And these we can not buy with all the money in the world. community and the environment. Most important. concentrate. By developing loving-kindness with daily action. the flowering of meditation will take longer…” The 10 Meditations for Inner Peace and Happiness guide us through the many obstacles that beginners usually face when we first sit down to meditate. They also help us to make positive changes in our lives. the growth. contemplation and concentration techniques. accept discomfort. If the mind wanders off following a thought.” Buddha Shakyamuni The 10 Meditations for Inner Peace and Happiness are just a few of the many thousands of techniques that can assist us in training the mind. These we must earn through the daily practice of meditation and experience it for our self. relaxation. they systematically help us to apply the changes that are necessary to take place within us. We can transform our life. At first your mind may become distracted. Without straining or tension. fulfil our true human potential. on the inside by sitting quietly in the meditation room. PART ONE . experiencing each and every moment with full awareness .10 Meditations for Inner Peace and Happiness “The mind is our greatest resource. You are saved from unnecessary wandering and groping. Peace and happiness can be achieved by practising in two parts. simply acknowledge that you were distracted and then gently return to the 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. When sitting in meditation we can train our self to be in harmony. Osho once said. remove blockages. Each affirmation is accompanied by a meditation or pranayama technique and has a specific awareness technique. These techniques are designed to train our mind and body to relax. and meditation is the method that develops the mind correctly to bring about clarity of understanding. happiness and spiritual growth. If you don’t know any techniques. and on the outside while going about our daily activities. Each of the 10 Meditations has a specific affirmation to be contemplated and repeated three times.himalaya-yoga. we can progress on the path to inner peace.com 63 . affirmations.this is happiness. We can train the mind to be content. “Patience is the destroyer of anger. Osho suggested. it has to out of spontaneity.technique.com 64 . This can be achieved by training ourself to maintain a peaceful mind while going about our daily life. the easier it gets to create patience.” Meditation is simply the process of training ourself to observe the mind. “True religion is real living.” Permanent inner peace and happiness can only be attained by persistent training. the fault is not in the difficult situation that confronts us. because sipping the tea. During meditation if you observe a state of tranquility and serenity. wisdom and compassion. Osho emphasises. By applying the 10 affirmations as we experience the ups and downs of daily life.” This promotes patience to come to the surface as our mental programming kicks in with the training from the sitting meditation.” Tuning in in this way allows our higher consciousness to guide us to live a more meaningful life. instead of blindly reacting to every contact from the senses. You can walk and you can become aware that you are walking – each step can be full of awareness. we can observe ourself and the world around us with an awakened mind. our suffering. with all one's goodness and righteousness. It is waiting for us to re-discover it. By becoming more adept at meditating. Remember. “Remember the condition. being in the present moment. Meditation helps us to reach this goal by training the mind to maintain the awareness of itself in every moment. The problems we face arise from within. Eating… just the way they drink tea in Zen monasteries – they call it the ‘tea ceremony’. by paying attention with awareness to the details of the present moment. desires and aversions. The more it becomes our natural state of being. Before beginning carefully read the section ‘General Notes for the Meditator’ and ‘Training the Mind’. hatred. “The kingdom of heaven is within. meditation is awareness. you will find that you do not have to make any effort anymore. speech and action. any work you can be aware. By extending the meditation beyond sitting. Try to prolong your awareness of this sensation for as long as possible. acceptance. lust and worry. Remember. By observing the mind as it reacts to information from the senses.” As you become more and more accustomed to awareness and it becomes just like the natural process of breathing. we can become aware of the conditioned mental process that has kept us ignorant and in darkness. This daily mindfulness requires a tremendous amount of training and discipline and begins with small actions in your daily routine. Albert Einstein stated that. and by living a virtuous life with morality. with likes and dislikes. with wisdom and compassion. love. For success. living with all one's soul. or in the people with whom we have to interact. observing our happiness. Everything we need is already inside us. Diligent practice and persistence with meditation produces results that are permanent and abiding. Do not try to get up from your seat. PART TWO – Mindfulness Throughout the Day This involves incorporating into our daily life the training and insights attained in sitting meditation. For example: when we feel our self getting angry. becoming aware of our thought. Circumstances only act as a catalyst to bring 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. But it takes training and discipline throughout all your daily activities for this spontaneous awareness to occur naturally. It becomes spontaneous. one has to remain alert and aware. it has to be effortless. observing the joy and harmony of inner peace. by maintaining mindfulness.himalaya-yoga. in any act. “Start with very simple actions like walking. Then. laziness. we can begin to extend our training beyond quietly sitting alone. compassion and peace throughout the day. The more we practise. do not disturb the mind. As Jesus Christ said 2000 years ago. thus conquering doubt. We can use the correct affirmation to create inner peace and harmony in that situation. our pleasure and pain. repeat the affirmation from Meditation 4. we can train ourself to create a positive reaction to an unpleasant situation. peeling away the layers and re-connecting with our higher consciousness. it is necessary to practise sitting meditation every morning before breakfast and then again in the evening before sleep. So cherish the peak moments. Always finish with these techniques and a personal prayer to close the session. you may be ready for advanced meditation techniques. 2. Always start with a personal prayer and these two techniques. 9. 5. say. Meditation 9. 4. They should only be practised with pure intentions in heart and mind. Instead. When practised well. freed from selfish desires and petty concerns. (See ‘10 Advanced Meditations’). The observing mind is enlightened. 3. Each individual part is intimately part of the whole. 4. 2. Regular meditation and positive daily action can heal these obstructions and help us to develop a caring and meaningful life. for 45 minutes meditation every day: Meditations 1. we and the world become One. 7. 9. 8. which can be mini-enlightenments while continuing to be mindful of the details of our everyday lives.them to the surface. These techniques are the core meditations for generating love. Everyday life gives many opportunities to recognise and experience the inter-connected relationship of all things. Meditation 3. 8. Meditation is the tool to help us understand the true nature of happiness and sadness. 6. Second month add 4. In the beginning start with just 15 minutes meditation every day and follow the recommended schedule below. as they help us to become centred and relaxed. 2. It is the impassive observer of all. kindness and compasssion. with each system meaningfully reflecting the others. In a practical sense. or do is coming up from deep within. This understanding evolves as we experience how meditation is more than just a method. ready for meditation. “A good head and a good heart are always a formidable combination. 6. Fourth month extend each meditation by a few more minutes until you can regularly practise for 60 minutes daily. Third month add 5. 9. 7 . think. In this way enlightenment can be found right here in the midst of our daily existence. 3. 4. 10. 7. 5. They guide us into a deep state of concentration and awareness. 10. Everyday problems no longer distract us from the path because they are the part of it.himalaya-yoga. Nelson Mandela once said. 6. for 30 minutes meditation every day: Meditations 1. 8. we as the meditator are no longer separate from the act of meditating. After one year of regularly practising the 10 Meditations for Inner Peace and Happiness. Immersed in the moment. 2. Everything we feel. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. living our lives in the ‘now’ is a reflection of enlightenment. until you can regularly and consistently meditate for one hour on a daily basis: First month start with 15 minutes meditation every day: Meditations 1.” A trained mind and compassionate heart are not easily lost when they are clear and focused in the present moment. and after having been prepared by the preceding techniques. we do not prepare and prepare until we get to another place known as ‘enlightenment’ somewhere down the road. 10. Meditation 1. These techniques are the core meditations for purifying and focusing the mind. the thread of the fabric. Meditation 6. 7. Ask your meditation instructor for advice on how to proceed. and developing inner peace. 3.com 65 . 10. When we can feel Oneness in ourselves our everyday life is truly enlightened. with the welfare of others paramount in our heart. 5. LOVE Love is the true nature of the universe. KINDNESS Kindness is the joyful heart of abundance. WISDOM Wisdom is the destroyer of doubt and confusion. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. EQUANIMITY Equanimity is maintaining harmony and balance throughout the day.himalaya-yoga. CONCENTRATION Concentration is holding the mind on an object for a defined length of time. 6. PALMING Pranayama 4 OFFERING & RECEIVING Pranayama 3 GENERATING COMPASSION GENERATING KINDNESS MINDFUL BREATHING HEART CHAKRA 7. mindful of all thought.himalaya-yoga. 9. PATIENCE STILLNESS PURIFYING THE ENERGY CHANNELS Pranayama 2 Patience is the destroyer of anger.10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Dave West Yoga 2008 AFFIRMATION 1. 8. ENLIGHTENMENT Enlightenment is being in the present moment. ACCEPTANCE CHANTING OM COMPLETE YOGIC BREATHING Pranayama 1 TECHNIQUE Acceptance is observing discomfort and distraction without reacting. speech and action. It is meant to provide guidance and counsel for those who wish to practise. www.com 66 . PERSISTENCE Persistence is applying the best effort in all things throughout the day. 2.com SPECIAL RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. 4. 3. COMPASSION Compassion is the essence of spiritual progress. 10. You can pray to outside of your being. or you may wish to compose your own preparatory prayers according to your personal belief and philosophy. or seeking guidance and blessings.” Bhagavad Gita Prayer is a powerful way of affirming your intentions.PREPARATORY PRAYERS “On this path effort never goes to waste. However you perceive this higher power is up to you. whether you call it God. Namaste You and I are one in heart and mind. body and spirit unite in complete harmony with nature and the cosmic vibration. Spirit. You can use the following traditional Sanskrit prayers from ancient India. Om Om Om O Creator of the universe. may thy divine healing energy fill us with light and love. You can pray to someone or something. and peace. Every individual will have a different experience and definition. then use this time to confirm your intentions and action before beginning the meditation. I open my heart to spread love. or you can awaken from the inside. Om Ah Hum From the hearts of all the holy beings.com 67 . or Universal Supreme Consciousness. may streams of nectar and light flow down. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. granting blessings and purifying our thought. or inside. May our mind.himalaya-yoga. It is all connected. You can attract from the outside towards yourself. and there is no failure. and offer my help and service to all. showing gratitude. If you don’t believe in anything. Even a little effort toward spiritual awareness will protect you from the greatest fear. Divine Mother. Repeat the following technique 3 times. Close the eyes. Gently rest the tongue on the roof of the mouth. Feel as if the top of the head is being pulled up to the sky.himalaya-yoga. Mentally repeat and contemplate the affirmation 3 times. Relax the breathing. It is the effort to make each activity of our day meditation. It distributes a rich supply of oxygen and lifeforce energy into the whole being and stretches and relaxes the upper body. Breathing in should take about 8 to 10 seconds.1 PERSISTENCE Persistence is applying the best effort in all things throughout the day. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Be sure to completely fill the lower part of the lungs. If you can not sit cross legged on a cushion. Relax the mind. Relax the body. as it calms the mind and body from the hustle and bustle of daily life. Deep breathing and stretching up is the object of concentration. Relax the body but always keep the spine and head straight. He told me that this Hatha Yoga technique is very useful if performed at the start of meditation. middle and upper chest with air. Take a deep slow inhalation through the nose. Rest the hands in the lap or on the knees. It is the effort to be aware and awake in each and every moment. keeping you perfectly straight. then you may want to use a chair. Govinda taught me that it is necessary to straighten and strengthen the back and neck to encourage good posture. Govinda Pahir lived in a peaceful valley east of Darjeeling. to overcome laziness and immorality.com 68 . India. Breathing in 1 2 3 4 5 6 7 8 (8-10 seconds) Hold the breath 1 2 (2 seconds) Breathing out 1 2 3 4 5 6 7 8 (8-10 seconds) Hold the breath 1 2 (2 seconds) COMPLETE YOGIC BREATHING – Pranayama 1 Take a few moments to find a comfortable and stable meditation position. This meditation develops the virtue of persistence. Persistence is not the effort to make something particular happen. Make a silent prayer according to your own religion or personal belief. Persistence is applying the best effort in all things throughout the day. hold for two seconds 1… 2… Now slowly exhale. Mentally repeat and contemplate the affirmation 3 times. distraction and disease. As you breathe out. all the way out.com 69 . When you are completely empty. Empty the chest. Straighten the arms upwards and join your hands above your head. or longer. Relax as much as possible allowing this process to complete. rejuvenating and revitalizing your entire being.As you breathe in. hold for two seconds 1… 2… Now slowly exhale. middle and upper chest with air. Relax the mind. Completely empty all of your lungs. Breathing out should also take about 8 to 10 seconds.himalaya-yoga. As you breathe in slowly stretch your arms up as high as you can. all the way out. This is the prana flowing around your body. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but do not move or change your sitting position. Feel your whole being relax and calm. Hold for two seconds 1… 2… When you have finished raising the arms 3 times return to your meditation position. Now repeat the following technique 3 times. the chest. Relax the breathing. When you are completely full of air. revitalizing your whole being. Feel your breathing slowing down. feel your whole being renewed with vitality and strength.himalaya-yoga. middle and the lower lungs. Feel calm and refreshed. Hold this awareness of the body’s lightness for a few minutes. completely empty all of the lungs. hold for two seconds 1… 2… Repeat this 2 more times. feel your whole being releasing negativity. When you are completely full of air. As you breathe in feel healing energy rising up through your body. Be sure to completely fill the lower part of the lungs. Breathing out should also take about 8 to 10 seconds. Breathing in should take about 8 to 10 seconds. Persistence is applying the best effort in all things throughout the day. It is meant to provide guidance and counsel for those who wish to practise. Feel your whole being relaxed and refreshed. middle and the lower lungs. Take a deep slow inhalation through your nose. but without strain. and lower your arms down to your side. You may even feel light headed. www. Then relax for a few moments. relax your body and keep still but not tense. Stay alert and relaxed.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. but without strain. They can simply be observed.2 ACCEPTANCE Acceptance is observing discomfort and distraction without reacting. India. Relax the mind. Relax the chest. He lived very simply in a Shiva temple near Asi Ghat in Varanasi. Hold for 2 seconds Then.himalaya-yoga. When the breath is empty stop the chant and hold for 2 seconds. from the bottom of the lungs. Guruji told me not to underestimate the power of OM. Softly chant AAAAUUUUMMMMMMMM for about 8 to 10 seconds. but not tense. but not tense. Relax the whole body. relax the legs and relax the hips. and focus the mind. Check your spine and head are straight. deep inhalation through the nose. This Mantra Yoga technique was given to me by a sadhu known as Guruji. OM may be replaced by your personal mantra. When you are completely relaxed. Mentally repeat and contemplate the affirmation 3 times. take a smooth. Breathing in 1 2 3 4 5 6 7 8 (8-10 seconds) Hold the breath 1 2 (2 seconds) Breathing out AAAAUUUUMMMMM (8-10 seconds) Hold the breath 1 2 (2 seconds) CHANTING OM Sit quietly and comfortably with the eyes closed and the spine and head straight. When you have finished chanting be still. Relax the face. Relax the body. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. When OM is chanted correctly the three syllables of A U M are distinctly pronounced. gently release the breath in a long. Continue to deeply relax the whole body but without moving. Chanting OM promotes a deep sense of relaxation and release. This is 1 round. Repeat this 12 times. It prepares the mind and body for meditation. This technique helps to further relax the body and breath. Relax the feet. relax the arms and hands. judged or even pushed aside. Relax the head. OM is the object of concentration. Chanting should come from deep within. Relax the breathing. When you chant use all the breath. slow exhalation. This technique develops the virtue of acceptance by realizing that we do not have to compulsively respond to everything that arises in the mind. for about 8 to 10 seconds.com 70 . Relax the breathing. We see that things can be a certain way without needing to be acted upon. Relax the stomach muscles and feel the whole abdomen drop. but do not strain. relax the shoulders. Acceptance is observing discomfort and distraction without reacting. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com 71 . If you become distracted simply observe it. Be still. Hold this awareness for a few minutes or longer Mentally repeat and contemplate the affirmation 3 times.himalaya-yoga. Feel a deep inner release from tension and stress.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Allow the body.himalaya-yoga.Observe any feelings or sensations with a calm mind. Acceptance is observing discomfort and distraction without reacting. but do not move or change your sitting position. in your mind. It is meant to provide guidance and counsel for those who wish to practise. Keep still and observe this feeling of inner peace. calm and refreshed. Feel the vibration in your heart. in your whole body. but without thinking about it any more deeply than acknowledging it. Stay alert and relaxed. calm and relaxed. mind and spirit to become quiet. Feel calm and refreshed. www. This is the starting position. (Seek proper guidance). retention and exhalation should be equal to a ratio of 1:1:1. Practise five rounds for the first month. Raise the right hand to the face and hold the nose-tip position: Gently rest the index and middle fingers on the forehead at the eyebrow centre. Here is a simple variation for beginners. I first learned this technique at the Patanjali Yoga Centre in Kathmandu. Relax the mind. but not tense. and 15 rounds in the third month. It has many variations that become progressively more advanced. Nepal. Mentally repeat and contemplate the affirmation 3 times.3 EQUANIMITY Equanimity is maintaining balance and harmony throughout the day. but not tense. Feel as though the top of your head is being pulled up to the sky. and then breathe out for 8 seconds.com 72 . Relax the body. It develops the virtue of equanimity by training the mind and body to be harmony internally and externally. in preparation for deep meditation. For beginners the length of breath inhalation. If one of the nostrils is blocked perform jala neti or breath balancing exercises before beginning. increasing to ten rounds in the second month. Relax the breathing. purifies the energy channels in the body and mind. The thumb and ring finger control the flow of breath by gently blocking and releasing each nostril in turn. It brings about a state of equilibrium in the mind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. PURIFYING THE ENERGY CHANNELS – Pranayama 2 Sit quietly and comfortably with the eyes closed and the spine and head straight. The point where the fingers touch the forehead at the eyebrow centre. (Seek proper guidance). known as the nose-tip position. as well as meditation. Gently rest the tongue on the roof of the mouth.himalaya-yoga. it is extremely important to sit with the spine and head straight. Keep the head straight. Equanimity is maintaining balance and harmony throughout the day. This pranayama technique. This means that if you breathe in for the count of 8 seconds. Place the thumb next to the right nostril and the ring finger next to the left nostril. while counting the length of each breath. The little finger is completely relaxed. also known as nadi shodhana. until you can practise comfortably for 20 minutes. is the object of concentration. The left hand rests on the left knee with the fingers ready to count the number of rounds. you must hold for 8 seconds. For pranayama. Do not allow it to drop down during this technique. At this point bandha may be introduced. in your mind.himalaya-yoga. When you reach 8. in your mind. As you breathe in start to count. Breathing out should be quiet and gentle and should take about 8 to 10 seconds. When you reach 8. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. from 1 to 8. from 1 to 8. Mentally repeat and contemplate the affirmation 3 times. Stay alert and relaxed. try to have your lungs completely empty. As you breathe out start to count. from 1 to 8. Begin with 5 rounds. Smoothly and softly breathe in through the left nostril. Do not rush.himalaya-yoga. in your mind. but without straining. from 1 to 8. Hold your breath and count. Do not rush.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. try to have your lungs completely full. Smoothly and softly breathe out through the right nostril. try to have your lungs completely full. Now close the left nostril with the ring finger. so that both nostrils are firmly closed. from 1 to 8. try to have your lungs completely empty. but without straining. As you breathe out count. so that both nostrils are firmly closed. www. Do not strain. from 1 to 8. in your mind. Keep the right nostril closed with the thumb and open the left nostril with the ring finger. Feel calm and refreshed. Now close the right nostril with the thumb. As you breathe in count. Smoothly and softly breathe out through the left nostril. Breathe quietly and gently. but without straining. Then. It is meant to provide guidance and counsel for those who wish to practise. When you reach 8. in your mind. Do not strain. Now smoothly and softly breathe in through the right nostril.com 73 . Count the number of rounds on the fingers of your left hand. keep the left nostril closed and open the right nostril with the thumb.Begin by closing the right nostril with the thumb. in your mind. Equanimity is maintaining balance and harmony throughout the day. Breathing in should be quiet and gentle and should take about 8 to 10 seconds. When you reach 8. but without straining. Hold your breath and count. but do not move or change your sitting position. This is one round. Breathe quietly and gently. Imagine there is a small bowl balancing on the top of your head. STILLNESS Sit quietly and comfortably with the eyes closed and the spine and head straight. Patience is the destroyer of anger. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. relaxed and alert. The slightest movement of the body will create ripples and disturb the surface of the water. It is a Zen technique that helps the mind and body to become completely still and silent.4 PATIENCE Patience is the destroyer of anger.himalaya-yoga. so keep the body absolutely still. and you might even feel that the meditation is making the mind busier. Maintaining the stillness of the water is the object of concentration. clear lake. Keep absolutely still. In the bowl is water.com 74 . relaxed and alert. so keep the mind completely focused on maintaining the stillness of the water. completely still. At first the mind may be very busy. Relax the breathing. Keep absolutely still. This variation develops the virtue of patience by training the mind and body to relax and wait for things to settle in their own time. The awareness should be so completely centred on the water that the awareness of the body and the external environment is lost. If you discover that the mind has wandered and is following your thoughts gently bring your concentration back to the water. Stay with the stillness of the water for a few minutes or longer. Keep the water completely still and without ripples so that the surface is like a mirror. Completely smooth. but in reality you are becoming aware of how busy the mind actually is. (See ‘Advanced Meditations’). Keep the water completely still by not moving or thinking. The tiniest thought will create ripples and disturb the surface of the water. but not tense. Gently rest the tongue on the roof of the mouth. Be patient. Martin Moore taught me this simple technique during one of our many sessions. Mentally repeat and contemplate the affirmation 3 times. Imagine that the surface of the lake is like a mirror. Now imagine that you are sitting on the bank of a calm. without having to automatically respond with unvirtuous reaction. Relax the body. It develops awareness of the crown chakra and is a good preliminary exercise for the practice of Emptiness meditation. Relax the mind. As the cloud passes imagine the lake becoming clear again. Stay with the stillness of the clear lake for a few minutes or longer. Keep reflecting clouds that pass.himalaya-yoga. Feel the stillness inside your body. but do not move or change your sitting position.com 75 . Feel calm and refreshed. but always return to the clear lake. Stay alert and relaxed.himalaya-yoga. It is meant to provide guidance and counsel for those who wish to practise. www. Mentally repeat and contemplate the affirmation 3 times. Feel your whole being deeply relaxed and refreshed. As a cloud drifts past. see its reflection in the lake. Feel your whole being becoming quiet. calm and refreshed. After a time. mind and spirit. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.Feel the stillness inside your body. the clouds clear and the lake reflects the vast blue sky. Completely smooth. completely still. mind and spirit. Patience is the destroyer of anger. 5 CONCENTRATION Concentration is holding the mind on an object for a defined length of time. bringing the awareness into the present moment. but not tense. Relax the breathing. As you exhale observe the breath and mentally count 48.com 76 . Observing the breath is the object of concentration. She said it is an ancient Buddhist technique that helps to develop concentration and mindfulness. It is not a breathing technique. The awareness should be so completely centred on the breath that the awareness of the body and the external environment is lost. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and so on.himalaya-yoga. Do not try to control the breath. Mentally repeat and contemplate the affirmation 3 times. Observe the sensation of breath as it comes in and out. MINDFUL BREATHING Sit quietly and comfortably with the eyes closed and the spine and head straight. allowing the body to breathe naturally on its own. As you exhale observe the breath and mentally count 50. The defined length of time is 5 minutes for the first month. 10 minutes for the second month and 15 minutes for the next month. and is a powerful tool on the path to higher consciousness. Nepal. Breath to breath. moment to moment. Relax the breathing. Become aware of the nose. Be in the present moment with the breath. Let each breath remind you to stay centred and present in the now. It relaxes and focuses the mind. and is usually practised at the start of vipassana meditation. just observe it. The breathing should be completely involuntary throughout the practice. This technique was first given to me by Maya. This continuous momentary awareness is essential for meditation to occur. Now begin counting the breaths backwards from 50 down to 20. Relax the mind. Concentration is holding the mind on an object for a defined length of time. It is a concentration technique. a yogini who lived near Milarepa’s cave in Manang. Relax the body. Simply witnessing the breath in this way develops the virtue of concentration and mindfulness of the present moment. Gently rest the tongue on the roof of the mouth. As you inhale observe the breath and mentally count 49. Just observe the breath as it passes through the nostrils and simply count.com 77 . but continue to observe the breath. Feel the sensation of air as it comes in and pushes out through the nose. but do not count the breaths. gently bring it back. As you exhale observe the breath and mentally count 19.himalaya-yoga. As you exhale observe the breath and mentally count 18. Continue to observe the breath as it passes through the nostrils. As you inhale observe the breath. Concentration is holding the mind on an object for a defined length of time. Stay alert and relaxed.As you inhale observe the breath and mentally count 47. www. Continue the awareness of the breath for a few minutes or longer. Your breathing may become deeper and slower. As you exhale observe the breath and mentally count 17. Feel calm and refreshed. As you inhale observe the breath. but do not control it. just observe it. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Be the witness of your breath. Keep counting the breaths until you reach zero. but without judgement. If you catch the mind drifting away from the counting. When you reach zero stop counting. and as it comes out.himalaya-yoga. Be in the present moment with the breath. You may find yourself naturally relaxing. but without judgment. gently bring it back. Allow this process to take place naturally.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Keep counting your breaths but without controlling the breathing. Mentally repeat and contemplate the affirmation 3 times. Be the witness of your breath. moment to moment. but do not move or change your sitting position. It is meant to provide guidance and counsel for those who wish to practise. Let each breath remind you to stay centred and present in the now. As you inhale observe the breath. Do not try to control it. When you reach 20 start counting only when you exhale. If you catch the mind drifting away. Observe each breath as it goes in. Breath to breath. Relax the body. freely and easily. which means ‘heart space consciousness’. the centre of your love energy. Love is the true nature of the universe. every molecule and every particle in our mind.himalaya-yoga. Gently rest the tongue on the roof of the mouth. note the change in sensations in the area of your heart that accompanies each breath. feel the heart centre expanding and contracting. The centre of love for yourself and for others. kindness and compassion. The variation presented here develops the awareness of the love energy inside us by rediscovering that our whole being is Love . but not tense. There is no higher purpose in life. Feel your heart breathing in and out. By contemplating the affirmation we can realise that the present and future happiness of all beings in the universe depends upon loving one another. The awareness should be so completely centred on the heart chakra that the awareness of the body and the external environment is lost. In this way we can develop a radiant loving spirit all around. Your centre of pure love. This universal technique is known in yoga as hridayakasha dharana. By developing our own inner love we can generate an abundance of outer love to cherish others. Relax the breathing. Become aware of your heart in the centre of your chest.com 78 . Mentally repeat and contemplate the affirmation 3 times. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.6 LOVE Love is the true nature of the universe. and we will naturally perform virtuous actions that will cause them to be happy. Love circulating through the centre of your chest is the object of concentration. Relax the mind. As attentively as you can. body and soul. As you breathe. This is your heart chakra. Generating love inside us reunites us with the true nature of the universe.every cell. HEART CHAKRA AWARENESS Sit quietly and comfortably with the eyes closed and the spine and head straight. Let each breath remind you to stay centred and present in the now. inside and outside.himalaya-yoga. Love is the true nature of the universe. Hold your awareness of this radiant glow of love for a few minutes or longer. but do not move or change your sitting position. Be especially on the look-out for pleasurable sensations of warmth. Stay alert and relaxed. Acknowledge this radiant glow of pure love. www.com 79 . healing. Feel as if you are glowing all over with love. Feel calm and refreshed. Simply experience what is there to be experienced. Feel your heart centre expanding. With each breath feel more and more love energy entering your heart and body.himalaya-yoga. or the meaning of love. expansion. Simply experience what is there to be experienced. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.Do not think about your breaths.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. or spaciousness. filling your whole being. Notice how the movement of breath seems to fan and increase these sensations. Mentally repeat and contemplate the affirmation 3 times. circulating. As you breathe in absorb into your heart as much love energy from your surroundings as you can. Do not think. It is meant to provide guidance and counsel for those who wish to practise. or the meaning of love. Feel the love energy inside and all around you. only feel. Observe what is happening in the area of your heart. Do not think about your breaths. From your heart send out your loving-kindness energy to everything in this room. Become aware of your heart in the centre of your chest. Relax the mind. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but not tense. The centre of loving-kindness for yourself and others. May I be happy. Kindness emanating from the centre of your chest is the object of concentration.com 80 . This is the centre of your love energy. Mentally repeat and contemplate the affirmation 3 times. Metta is the ancient Buddhist name for meditations that assist us in developing lovingkindness to all beings. These techniques have been successfully taught by vipassana centres around the world. May all beings be happy. The variation presented here is based on the teachings of Merta Ada. Feel this loving-kindness as a powerful healing energy in the centre of your chest. May all beings be happy. By contemplating the affirmation we can realise this.7 KINDNESS Kindness is the joyful heart of abundance. the happier we become ourself. and that the more we help those around us to be happy. GENERATING KINDNESS Sit quietly and comfortably with the eyes closed and the spine and head straight. Now send out your loving-kindness to the twelve directions: From your heart send out your loving-kindness energy to your whole being. Gently rest the tongue on the roof of the mouth.himalaya-yoga. Acknowledge this powerful centre of pure love and kindness. Pure love and kindness. Relax the breathing. Everything we possess is only ours through the kindness of others. It develops the virtue of kindness by training the heart and mind to cultivate a generous nature. Even the small wisdom that we possess to discriminate what is beneficial and what is harmful is a worthwhile kindness. This will motivate us to engage in positive action and create the cause for future happiness. Relax the body. From your heart send out your loving-kindness energy to everything outside this room. Kindness is the joyful heart of abundance. From your heart send out your loving-kindness energy to everything to the left of you.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. From your heart send out your loving-kindness energy to everything on the earth. Hold this awareness of kindness for a few minutes or longer. May all beings be happy. May all beings be happy. From your heart send out your loving-kindness energy to everything in front of you.himalaya-yoga. May all beings be happy. From your heart send out your loving-kindness energy to everything below you.himalaya-yoga.From your heart send out your loving-kindness energy to everything above you. www. Feel calm and refreshed. It is meant to provide guidance and counsel for those who wish to practise. May all beings be happy. From your heart send out your loving-kindness energy to everything behind you. May all beings be happy. Stay alert and relaxed. but do not move or change your sitting position. May all beings be happy.com 81 . May all beings be happy. Kindness is the joyful heart of abundance. May all beings be happy. Mentally repeat and contemplate the affirmation 3 times. From your heart send out your loving-kindness energy to everything to the right of you. May all beings be happy. From your heart send out your loving-kindness energy to everything in the sky. From your heart send out your loving-kindness energy to the whole universe. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. May they develop love. Feel a deep need to help them in any way you can. friends. Compassion emanating from the centre of your chest is the object of concentration. From your heart. Become aware of your heart in the centre of your chest. respect and love for them. By contemplating the affirmation we naturally feel compassion towards everyone who is less fortunate than us. wisdom and compassion. send out your loving-compassion energy to your friends. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. send out your loving-compassion energy to neutral people. Relax the mind. The variation presented here is also based on the teachings of Merta Ada. Gently rest the tongue on the roof of the mouth. Feel this compassion in the centre of your chest. Feel a desire to help the suffering and the sick people of the world.8 COMPASSION Compassion is the essence of spiritual progress. wisdom and compassion. send out your loving-compassion energy to your family. May they be healthy and happy. but not tense. It improves personal relationships with our parents. May they develop love. workmates and people we dislike. Now send out your loving-compassion energy: From your heart. GENERATING COMPASSION Sit quietly and comfortably with the eyes closed and the spine and head straight. Acknowledge this powerful centre of loving-kindness and compassion. This is also an ancient Buddhist technique known as ‘metta’. This is the centre of your love energy. wisdom and compassion. Mentally repeat and contemplate the affirmation 3 times. May they be healthy and happy. It focuses the heart and mind on cultivating a compassionate spirit towards all beings. May all beings be happy. This encourages us to cherish others and reminds us of the importance of continually improving our consideration.himalaya-yoga.com 82 . send out your loving-compassion energy to your whole being. Pure compassion and love for the helpless and the weak. From your heart. Relax the breathing. May I be healthy and happy. and become motivated to help them in any way we can. Relax the body. From your heart. May I develop love. Compassion is the essence of spiritual progress. and then resume this technique.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. send out your loving-compassion energy to people you dislike.himalaya-yoga. May they be happy. May they be healthy and happy. May I be healthy. May they be happy. From your heart. send out your loving-compassion energy to your whole being. Hold this awareness of compassion towards all beings in the universe for a few minutes. From your heart. May they be happy. If you get lost in thought or distracted. May I be happy. May all beings be happy. send out your loving-compassion energy to your family. May they be healthy. Mentally repeat and contemplate the affirmation 3 times. From your heart. or longer. It is meant to provide guidance and counsel for those who wish to practise. From your heart. May they be healthy. www. send out your loving-compassion energy to your friends. May they develop love. May they be happy. From your heart. May they be healthy. May they be healthy. or until your mind is clear again. wisdom and compassion. send out your loving-compassion energy to people you dislike. but do not move or change your sitting position. May they develop love. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. send out your loving-compassion energy to neutral people. come back to the nose and do mindful breathing (p109) for a few minutes. From your heart. Now in reverse order.May they be healthy and happy.himalaya-yoga. Compassion is the essence of spiritual progress. Feel calm and refreshed. wisdom and compassion. Stay alert and relaxed.com 83 . Keep raising the prana up to the crown chakra. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. also known as prana mudra or shanti mudra. Gently rest the tongue on the roof of the mouth. This preliminary Kundalini Yoga technique. but do not stop. As the hands are slowly raised. smooth and slow. Imagine a sphere of pure white light surrounding the head. Offer your prana to the universe. located along the spine (See Appendix 7). imagine gathering the prana into the hands. Imagine joining the prana with the pure consciousness in the crown chakra. then returning it to the root chakra. Briefly acknowledge the prana passing up though each of the chakras along the sushumna nadi. non-threatening. offering and receiving. Mentally repeat and contemplate the affirmation 3 times. It distributes prana throughout the body and mind. but not tense. Relax the breathing.himalaya-yoga. in the crown chakra at the top of the head. By contemplating the affirmation we can realise that through the intelligent application of knowledge we can establish the inner conviction that we live in a friendly. up through the centre of the body to the top of head. The palms should be facing the body and the finger tips should be almost touching. The hands should be roughly in line with the side of the head.9 WISDOM Wisdom is the destroyer of doubt and confusion. gently breathe in. Relax the mind. This develops the virtue of wisdom by motivating us to make higher consciousness choices throughout the day. in the root chakra at the base of the spine. The object of concentration is the movement of prana along the sushumna nadi – raising the prana shakti from the root chakra to the crown chakra. awakens the dormant prana shakti – creative energy. Wisdom is the destroyer of doubt and confusion. the sushumna nadi. It develops awareness of the most important energy channel in the body. In the root chakra at the base of the spine. At the top of the head open the hands upwards and the arms wide. Relax the body. As the hands are raised up in front of the body. uniting it with shiva – pure consciousness. OFFERING AND RECEIVING – Pranayama 3 Sit quietly and comfortably with the eyes closed and the spine and head straight. imagine raising the prana up the sushumna nadi from the root chakra at the base of the spine.com 84 . purposeful universe. Place the hands on the ground in front of the body and in line with the spine. himalaya-yoga.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Wisdom is the destroyer of doubt and confusion. Hold for a brief moment without breathing and acknowledge this higher consciousness experience.himalaya-yoga. Your life will acquire new meaning as you establish the inner conviction that you live in a friendly.Feel it joining with your pure consciousness. As the hands are slowly lowered down the front of the body gently breathe out. your higher consciousness. your true nature. It is meant to provide guidance and counsel for those who wish to practise. your full potential as a spiritual being. This is your full potential. Now place the hands in front of the forehead. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Hold this awareness for a few minutes or longer. This is one round Do 3 times. Briefly acknowledge the prana passing down though each of the chakras along the sushumna nadi. Observe your higher self. As the hands reach the floor imagine the prana returning to the root chakra at the base of the spine. an enlightened being. but do not move or change your sitting position. return you hands to their normal meditation position and completely relax. Mentally repeat and contemplate the affirmation 3 times. This spiritual energy is your higher self. Feel calm and refreshed. compassionate and purposeful universe. Stay alert and relaxed. www. After the third time.com 85 . Throughout the practice the awareness should be so completely centred on the movement of prana that the awareness of the external environment is lost. Experience a renewal of optimism that will clarify your priorities and aspirations. Experience yourself as the infinite mind that you are. smooth and slow. Repeat 3 times. but not tense. Feel the mind becoming enlightened. Feel the healing energy being transmitted to the mind. speech and action.10 ENLIGHTENMENT Enlightenment is being in the present moment. followed by this simple technique. Gently place the palms over the eyes. wisdom and compassion in all activities. feel the warm healing energy being transmitted from the hands to the eyes. By contemplating the affirmation we can develop the virtue of enlightenment. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. This is one round. Hold for a few moments and gently breathe out. which can then be placed over the eyes and over the whole body. Enlightenment is being in the present moment. Mentally repeat and contemplate the affirmation 3 times. enlightening the mind and revitalising our whole being. It distributes healing energy to the eyes. Palming accumulates and concentrates the life-force energy into the hands. Prana is the object of concentration. Relax the mind. Vigorously rub the palms of the hands together until are hot. As we end our sitting meditation we are reminded to be mindful of all thought.com 86 . Feel the healing energy being transmitted to the mind. speech and action throughout the day. Relax the body. mindful of all thought. Hold this awareness for a few moments or longer. I spent many months with Swami Shyam Yogi.himalaya-yoga. Feel love all around. Enlightenment is maintaining this higher consciousness awareness throughout the ups and downs of daily life. Gently rest the tongue on the roof of the mouth. As you take a deep breath. head and whole body. speech and action. Feel inner peace and happiness. At the third time feel the healing energy being transmitted from your hands to your eyes and then to your head. Relax the breathing. He lived at a yoga centre by the lake in Pushkar. India. Although he taught me hundreds of yogic exercises. inside and out. Feel the healing energy being transmitted to the soul. PALMING – Pranayama 4 Sit quietly and comfortably with the eyes closed and the spine and head straight. spontaneously creating love. Feel the divinity awakening in the soul. mindful of all thought. Feel the mind becoming enlightened. we always finished the lesson in prayer. Rub your hands over your whole body. Mrityormaa Amritam Gamaya. Feel stronger. healthier. Om Asato maa. Tibetan Yogi Always finish the meditation by joining your hands over the heart. At the end of meditation it is recommended that you lie down and simply observe the beauty and joy of the present moment. Tamaso maa Jyortirgamaya. Sadgamaya. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.” Jetsun Milarepa. speech and action. so that we have a good idea of where we are heading and what it is meant to feel like. May there be peace.com 87 . Contemplate this for a few moments before you finish. we spontaneously create peace and harmony in every way. gently bowing your head and quietly saying a prayer according to your personal belief and philosophy. but our soul is immortal. Om Shanti Shanti Shanti. Join your hands over the heart and slightly bow the head as you mentally repeat the affirmation 3 times. but practise all your life.himalaya-yoga. CONCLUDING PRAYERS “Do not entertain hopes for realisation. Feel the healing energy circulating around the whole body. happy and refreshed. Or you may wish to say one of the following traditional Sanskrit prayers from ancient India: Namaste You and I are one in mind and heart. From the many untruths. mindful of all thought. I open my heart to spread love. may we find the One Truth. The goal is to train the mind to maintain this awareness in every moment. In the darkness may we find the brightness of Divine Knowledge. and offer my help and service to all. so that throughout the ups and downs of daily life. Enlightenment is being in the present moment. Feel the body becoming healthy and strong. healing all sickness and pain. Sitting meditation is practising being in balance and harmony.Slowly open your eyes and gently lower the hands down the face. and peace. letting the light in slowly. This is the feeling of inner peace and happiness. Our bodies will die. Practise makes perfect. Feel calm and refreshed. perfect peace. Always finish with a prayer according to your personal philosophy. Observe this feeling for a few moments. The deeper you explore the mind. They should be used with caution. it is recommended that you always finish with Meditations 9 and 10. Presented here is a selection of ancient. you may wish to add these advanced techniques to your practice. yet effective techniques used to powerfully relax the body. the longer the duration of your meditation. focus the mind and heal emotional and psycho-physiological disorders.com 88 .10 Advanced meditations Mindful Walking Yoga nidra Earth healing Ujjayi pranayama with khechari mudra Om Ah Hum Candle gazing location of chakras song of the breath flowering lotus Emptiness 10 Advanced Techniques When you can successfully complete the 10 Meditations for Inner Peace and Happiness. Whether you choose to practise all 10 Meditations for Inner Peace and Happiness. When first practised it is recommended to do so under the guidance of a qualified instructor. or in combination with the advanced techniques.himalaya-yoga. and your concluding prayers. They go beyond the basic principles of the 10 Meditations for Inner Peace and Happiness and introduce more complex philosophy and practise. The regular practice of these techniques are life-transforming. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Be prepared for positive change. Imagine you are outside of your body. not looking at anything specifically. If you wish you can start to chant a mantra. If not. There is no self-awareness. If you are eating. Be in the present moment. As you move your right foot forward chant your mantra once. Bring your awareness back to the mantra and begin observing the movement of the body.com 89 . Feel that it is separate from yourself. Continue in this way for as long as you have time. gardening. Relax into a comfortable walking rhythm. Be aware of every morsel. Imagine that the body is moving by itself like a clockwork toy. ‘roaming without effort and without distraction from inner thoughts or the external environment’. Feel that it is separate from yourself.himalaya-yoga. which means ‘wandering’. Your head should lean forward so that you are looking in the direction of your feet. If you start to get lost in your thoughts and forget your mantra. know that you are talking. Most important is that this technique develops awareness of the present moment reducing the tendency to brood about the past or the future. The eyelids should be lowered. If you have your own mantra. This awareness must be developed in everything you do. are you aware of it? Cows in the field eat all day but they do not know they are eating. MINDFUL WALKING Start walking slowly. Walking meditation has been practised for thousands of years by yogis and monks to maintain good health and continuous momentary awareness. watching the body moving automatically. (See ‘Vipassana Meditation’). then use that. You can also focus on the space between the nosetip and the ground. texture. in the bathroom or during meditation. It is intended to induce and maintain a state of mindfulness while moving the body. The variation presented here is known in yoga as ‘Chankramanam’. Be aware of your movement. If you are talking. You can practise whispering or mentally chanting the mantra. Mindful walking can be used to awaken your awareness. do not worry. It can be practised for as long as you wish. Chankramanam revitalises the body reactivating the blood flow. or until stiffness is removed. You can either walk in a circle or to and fro according to space available. know that you are eating. Imagine you are outside of your body. taste. Synchronise your chanting with the movement of your feet. and in all activities throughout the day. but for the purpose of meditative practise 10 to 20 minutes daily is sufficient. Mindful Walking is a very useful technique for those people who are doing intense and prolonged meditation. As you move your left foot forward again chant the mantra. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It removes sleepiness and introversion – getting lost in one’s own thoughts. Feel each movement of the body as you maintain concentration and chant your mantra. You should look but not see. use Om.Mindful walking Are you aware of what you are doing? When you are eating. whether working. playing. The eyes should be vacant. watching the body moving automatically. If you experience stiffness or discomfort during sitting meditation try this simple method of maintaining onepointedness of the mind that also loosens up the whole body. himalaya-yoga.  Resolve . Here is a simple variation for beginners in the style of Swami Satyananda Saraswati of the Bihar School of Yoga. The traditional name for this deep relaxation technique is ‘Yoga Nidra’. It is best practised after light exercise. creating an environment of enhanced relaxation. You must remain awake. It looks deceptively simple. Yoga nidra is practised lying down in savasana . Gently return to your sitting meditation technique. As you enter deep relaxation. When you get up. relaxed and alert throughout the practice. When practised successfully.corpse pose. It revitalises the whole system. It is at such times that you may clearly see the solution to such repressions. part by part. diabetes and nervous disorders.a simple statement planted deep into the subconscious which promotes personal change on all levels. Yoga nidra This ancient yogic technique has many variations that become progressively more advanced. Often during yoga nidra repressed material from the conscious and sub-conscious layers of the mind surfaces. promoting restful sleep and rejuvenation. but it is in fact one of the most difficult techniques to do correctly. Many important physiological changes take place. This happens when psychological and neurological blocks and barriers have been removed because of the induced relaxation. This is the classic yoga position for relaxation. Continue in this way for as long as you have time. return to walking meditation. This is achieved by concentrating on individual parts of the body.Then return to your sitting position. and then consciously relaxing them. Yoga nidra has a direct effect on reducing high blood pressure. In this way your whole being begins to release tension and stress.com 90 . which means ‘yogic sleep’. That is why people arise from yoga nidra feeling that a great burden has been removed from within. It relaxes the spine and helps with many back problems. designed to release deeper blockages. This variation of yoga nidra involves rotating your awareness around the body to develop a state of deep relaxation. However. and resting the whole system. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. you will feel your mind grow clear and detached. removing stress. in this technique you are not allowed to sleep. mental and emotional tension and stress. Beyond the simple variation presented overleaf are advanced yoga nidra techniques including:  Visualisation Journey – an inspiring and harmonious story filled with healing images and symbols. it is more restorative than sleep. before meditation or before sleep. reducing the body's energy loss. (See photo above). It reduces physical. lowering respiration and pulse rate. Begin to relax your whole being. Tense the whole leg for 2 seconds. Start by relaxing the right side of your body. Gently roll the head to the right and to the left 3 times. Powerfully tense the whole leg from the thigh down to the foot. Take your awareness to the left hand. allowing it to fall to the ground loose and relaxed. Take your awareness to the right leg. Loose and relaxed. Take a few minutes to settle into savasana. Feel a deep sense of relaxation coming over your whole being. allowing it to fall to the ground loose and relaxed. Relax your mind. melting your body into the floor. Now drop the arm by completely releasing it. Tense the whole arm for 2 seconds. Powerfully tense the arm from the shoulder down to the fist. and your legs are about 30cm apart. Make a fist with the left hand. Make a fist with the right hand. Now you are ready to start the yoga nidra technique.YOGA NIDRA Before beginning you may like to cover your body with a blanket to keep warm. allowing it to fall to the ground loose and relaxed. until you find a comfortable central position. Now drop the leg by completely releasing it. Powerfully tense the whole leg from the thigh down to the foot. Lift arm and hand 5cm from the ground.himalaya-yoga. Tense the whole leg for 2 seconds. The spine and head should be straight. Powerfully tense the arm from the shoulder down to the fist. Now drop the arm by completely releasing it. Relax your breathing. Spend a few moments relaxing each part of your body in more detail. Feel how your abdomen swells and falls. Tense the whole arm for 2 seconds. Close your eyes and gently roll your head from left to right a few times. Take your awareness to the left leg. Relax your body. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. When you first lie down in savasana. Lift it 5cm from the ground. Now begin the rotation of awareness of the whole body. mind and spirit to become quiet. Lift it 5cm from the ground. Let gravity embrace your body. make sure that your hands are palms up and are about 15cm from the body. Hold this relaxed awareness for a few moments. Now drop the leg by completely releasing it.com 91 . Allow the body. As you enter deep relaxation. Find a comfortable central position for you head. Take a few deep breaths by breathing deeply and slowly from the abdomen. allowing it to fall to the ground loose and relaxed. Lift arm and hand 5cm from the ground. sinking deeper with each exhalation. Now completely relax your whole body. feel your mind growing clear and detached. Feel your weight pulling you deeper into relaxation. calm and refreshed. Take your awareness to the right hand. OM. My left leg is relaxed. Relaxing and healing. This is the end of one round. My left hip is relaxed. OM.com 92 . OM.Take your full awareness to your right hand Relax it and mentally repeat. My right foot is relaxed. My left arm is relaxed. OM OM OM. If you get lost in thought or distracted at any time. My right chest is relaxed. and then resume this technique. Gently begin to move your fingers. OM. OM. My right shoulder is relaxed. Feel the vibration soothing your whole being. My right leg is relaxed. My right hip is relaxed. Hold this awareness for a few moments longer.himalaya-yoga. or until your mind is clear again. My whole body from the tip of the toes to the top of the head is relaxed. OM. OM. OM. My left shoulder is relaxed. “My right hand is relaxed” Mentally touch it with the mantra OM. OM. My face is relaxed. My neck is relaxed. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. behind the forehead. If you have time repeat another round. OM.. My left foot is relaxed.. Now fix your full awareness on the eyebrow centre. OM. To finish this technique gently become aware of your breathing. OM. Become aware of your surroundings. My upper back is relaxed. Feel the continuous gentle vibration of OM at this point. Keep mentally chanting OM for a few minutes or longer. Become aware of your whole body from your feet to your head. OM. OM. Feel Om vibrating in your whole body. My left stomach is relaxed. My left chest is relaxed. spending a few moments consciously relaxing each part. My lower back is relaxed. OM. My left hand is relaxed. OM. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Now relax the left side of your body. “My right arm is relaxed” Mentally touch it with the mantra OM. Take your full awareness to your right arm Relax it and mentally repeat. Gently move your toes. OM. OM. Gently begin to move your arms and legs. My right stomach is relaxed. OM. Become aware of the floor. Practice Palming (Meditation 10) by rubbing the hands together and making them hot. OM. In this way continue to gently rotate around the whole body. Mentally touch it with the mantra OM. My head is relaxed. bad karma. The severity of these consequences will be equal to the greed and selfish insensitivity that mankind has purged on our home planet. floods. letting the light in slowly. positive thinking and meditation is needed more than ever. It is an ethical and moral embarrassment to every government. If we all think that the Earth changes are coming and we are all doomed. by carelessly polluting the world we live in. We are not all in positions of political leverage but changes can be made on a personal and community level. thought and said. But if we have a positive attitude we can make a big difference. Do this meditation. if we are to truly have an effect in providing a safe and healthy environment for our grandchildren. destabilizing the wind and ocean current patterns that have formed since the last ice age. This we cannot change. community and person on the planet. Arctic melting. change the present and the future.000 years ago. Economy. for the actions of mankind. then we will be. We can. however. We are the creators of our own universe. that we. is rising. and proves the existence of karma. now! After each sentence. close your eyes and follow the instructions. as a race. sooner or later takes effect. Slowly bend your knees and then roll over to one side. can also have a powerful effect on the present and the future. sit up. hurricanes and typhoons are all being witnessed as the highest and strongest in recorded history. This global crisis is direct evidence that all our actions are being accounted for. This we must accept. Stop for a few minutes.Place the warm hands over the eyes and absorb the healing energy into your eyes. The Earth has now entered a time of consequences. Scientists have proved that CO 2 emissions caused by fossil fuels are three times higher than 11. the last Ice Age. Earth healing Positive Thinking and Global Warming In this age of global warming and Earth changes. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. good karma.com 93 . The Law of Karma states that the universe is subject. When you are ready. have taken the natural world for granted and abused our human potential. All we have done. even right now while you are reading this book.himalaya-yoga. Gently open the eyes and lower the hands down the face. efficiency and consumer choices must all be foremost in our hearts and minds. to the endless process of cause and effect. Lie quietly for a few moments with your eyes open. Natural cycles are being seriously affected by global warming. Over the next 100 years the temperature of the Earth is going to rise. without exception. We must accept that we cannot change the past. droughts. We are what we think. We can create the world we want to live in. But positive thinking and action. See your house running energy-saving appliances. There is no magic here. Where humans live in peace and harmony with the natural world. They are long term techniques for long term solutions. www. Ask and you shall receive. by making positive choices in the present. Imagine global temperatures are returning to normal and that the natural cycles in the world have re-stabilied.com 94 . It is meant to provide guidance and counsel for those who wish to practise. This simple and effective technique can be applied to any situation you want to change. Observe this Earth healing awareness for a few moments or longer. Gently rest the tongue on the roof of the mouth. whether it is personal health. Imagine the perfect world.himalaya-yoga. Relax the body. employment. Imagine the Earth as a healthy and vibrant eco-system. Meditations like this need to be repeated daily for several months before results manifest. This is how to attain the happiness we all seek. Imagine this having a positive effect on the natural world. Imagine global warming is slowing down. See yourself filling the tank of your car with eco-friendly fuel. Imagine all the governments of the world banning the use of fossil fuels and all CO2 emissions. Relax the mind. See yourself in the supermarket buying eco-friendly products. See yourself following through with this goal of creating the perfect environment for the future.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Relax the breathing. Positive thinking can get us what we want. Congratulations! You have just created the future of this planet.himalaya-yoga. healthy and vibrant. but not tense. although it usually provides us with what we need. Now see yourself following through with this goal by making positive eco-friendly choices in all areas of your life. Incorporating wisdom and techniques like these into our daily meditation can have a powerful effect on our lives and on our environment. relationships or terrorism. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. clean. This is enlightenment. See yourself in balance and harmony with nature.EARTH HEALING Sit quietly and comfortably with the eyes closed and the spine and head straight. Even if you have to make a few sacrifices in the beginning. Imagine them changing to eco-friendly sustainable fuels. asana. Advanced practice involves combining it with kumbhaka. Fold the tongue upwards and backwards so that the lower surface is in contact with the upper palate. KHECHARI MUDRA Sit quietly and comfortably with the eyes closed and the spine and head straight. Seek proper guidance. Stretch the tip of the tongue backward as far as is comfortable. Those suffering from heart disease should consult there medical advisor before commencing this techniques. (See Pranayama). Before beginning this technique it is essential that you read and understand the Guidelines for Pranayama.com 95 . It removes insomnia and may also be practised in the corpse pose before sleep. Ujjayi pranayama is a powerful yogic technique that leads to deep states of meditation. It is also known as ‘psychic breath’ because of its profoundly relaxing effect on the psychic level. Relax the body. Practising ujjayi pranayama for 10 to 20 minutes every day is recommended. The technique presented here is suitable for beginners. Relax the breathing. The practice of khechari mudra involves rolling the tongue up towards the back of the throat. India. This stimulates a number of pressure points located at the back of the mouth and nasal cavity which influence the whole body. asana. But it may also be used in conjunction with other yogic techniques especially surya namaskar. Khechari mudra is Sanskrit for ‘one who moves the sky’. Ujjayi pranayama alleviates fluid retention and removes many disorders from the body and mind. It involves gently contracting the glottis in the throat producing a slight hissing sound. This can be a very useful and powerful yogic technique if performed correctly and under the right conditions. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. My teachers in the Himalayas explained that the advanced practice of khechari mudra prevents amrit the elixir of life. It is useful in slowing down the heart and in reducing high blood pressure. Ujjayi pranayama is most commonly practised in conjunction with khechari mudra. bandha and tantric meditations such as mantra japa. from reaching the stomach.himalaya-yoga. This induces a state of calm and stillness. It preserves the vitality of the body and promotes inner healing. Relax the mind. Khechari mudra allows the amrit to be collected at vishuddhi chakra leading to immortality. It is used in yoga therapy to soothe the nervous system and calm the mind. Keep the body absolutely still throughout the practice. purifying sweat that detoxifies muscles and organs. The Sanskrit word ‘ujjayi’ means ‘victorious’ or ‘freedom from bondage’. bandha and mudra. but not tense. ajpa japa and Kriya Yoga. Ujjayi pranayama has a powerful tranquilising and heating effect on the body. Do not strain.Ujjayi Pranayama I first studied this technique at the Yog Nikatam Ashram in Rishikesh. People who are too introverted by nature should not perform this technique. secreted by bindu at the top back portion of the head (See Appendix 8). which may produce a profuse. slow and controlled. As the breathing becomes slower and deeper. Feel calm and refreshed. Imagine that the breath is being drawn in and out through the throat and not through the nostrils.Breathe slowly and deeply through the nose. When khechari mudra can be comfortably performed for 10 minutes without irritation. rhythmic and smooth.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Feel as if the breathing is taking place through a small hole in the throat. transfer the awareness to the throat.com 96 . It should be only loud enough for you alone to hear it. Relax the breathing. It is meant to provide guidance and counsel for those who wish to practise. UJJAYI PRANAYAMA . This happens by itself without any effort being made. begin ujjayi pranayama. At the end of this technique simply observe the tranquility and clarity of your whole being. If it is practiced correctly there should be a simultaneous contraction of the abdomen.Pranayama 5 Sit quietly and comfortably with the eyes closed and the spine and head straight. Each breath should be of equal length. Stay alert and relaxed. Feel your mind completely relaxed and clear. If you get lost in thought or distracted. Slowly reduce the rate of respiration to 5 or 6 breaths per minute. Perform khechari mudra for the full duration of ujjayi pranayama. www. The more you practise. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Continue this technique for 10 to20 minutes. Relax the mind. and then resume this technique. Concentrate on the sound of the breath in the throat. Do not contort the face muscles. the less the irritation in the upper throat. This should produce a sound similar to the soft snoring of a sleeping baby. The sound of the breath should not be very loud. After a few minutes. When the tongue becomes tired. come back to the nose and do mindful breathing (p110) for a few minutes.himalaya-yoga. The contraction should be light and continuous throughout the practice. but do not move or change your sitting position. Try to relax the face as much as possible. Keep practising this technique with full awareness of the throat and gentle sound of the breath. gently contract the glottis. Do not contract the throat too strongly. but not tense. Both inhalation and exhalation should be long.himalaya-yoga. relax it for a few moments and then repeat the practice. Take the awareness to the nostrils and allow the breathing to become calm and rhythmic. or until your mind is clear again. Relax the body. He told me that many Tibetan Buddhists believe that all mantras are contained within these three syllables.com 97 . many blessing upon our body. It attracts many good qualities and blessings into our lives.From the hearts of all the holy beings. It is held in the right hand. Lamaji taught me that sincerely chanting OM AH HUM 108 times produces many good results. Breathing in 1 2 3 4 5 6 7 8 Hold the breath 1 2 Breathing out OMMM AHHH HUMMMM Hold the breath 1 2 (8-10 seconds) (2 seconds) (8-10 seconds) (2 seconds) 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. All thought. I used to visit him while I lived and studied at the Mahabodhi International Meditation Centre near Leh. The mantra may also be sung in an ascending melody roughly corresponding to D. OM AH HUM can be chanted mentally or aloud 108 times every morning and evening at sunrise and sunset.HUM . but with full awareness on the heart. If you are not a Buddhist. (The D is just above middle C). A mala containing 108 beads maybe used to count the repetitions. concentration and wisdom. If we recite this mantra with motivation and awareness we shall receive. G. F. may streams of nectar and light flow down.mantra of the speech OM . speech and actions. It calms the mind and causes our distracting conceptions to subside. throat and head. It has a powerful effect on balancing and harmonising our whole being.himalaya-yoga. Lamaji said that this mantra can also be substituted by OM MANI PADME HUM. (See Appendix 8). granting blessings and purifying all our thoughts.mantra of the body OM AH HUM Om Ah Hum . The mantra maybe chanted fast or slow. from all the Enlightened Ones. It strengthens the heart and increases our lifespan by protecting us from premature death. resting on the right knee. speech and action are purified. speech and mind.mantra of the mind AH . Lamaji lived on the banks of the river Indus in Ladakh. If you do not have time to chant 108 then you may chant 54 or 27 times. OM AH HUM. India. promoting moral discipline. which represents the six perfections in Buddhism. you may choose to receive this blessing according to your own belief by using your personal mantra. come back to the nose and do mindful breathing for a few minutes. Feel the vibration of HUM purifying your mind. Feel it calming. 7. Relax the breathing. Hold for 2 seconds. but not tense. in your mind. 7.OM AH HUM Sit quietly and comfortably with the eyes closed and the spine and head straight. Hold for 2 seconds. Gently breathe in. 5. Hold your breath empty for 2 seconds. Feel it calming. counting to 8. Breathe in deeply and slowly through the nose while. and then resume this technique. Feel the vibration of OM purifying your heart. 4. Hold this awareness for a few moments or longer. Feel the vibration of HUM purifying your head and mind. 1… 2… Breathing in 1. This is one round. If you get lost in thought or distracted at any time. 2. Hold your breath empty for 2 seconds. in your mind. Feel the vibration of OM purifying your heart. 8. The awareness should be so completely centred on the mantra that the awareness of the body and the external environment is lost. 8. OMMM AHHH HUMMMMMMMM. If you have more time you may choose to do 54 or 108. counting to 8. observe the tranquillity and clarity of your heart. 4. Hold your breath empty for 2 seconds. 1. 5. 5. 3. Feel the vibration of OM purifying your chest and heart. strengthening and enlightening your whole being. establish a deep relaxed breathing pattern. counting to 8. 1… 2… Breathing out. Feel the vibration of AH purifying your speech.himalaya-yoga. This should also last for the count of 8. Hold your breath in for 2 seconds. 2. . 6. 1… 2… Breathe in deeply and slowly through the nose. Stay alert and relaxed. 1… 2… Continue chanting OM AH HUM for 27 times. Now begin chanting the mantra.. 6. Feel your voice growing pure and sweet. 7.com 98 . 3. 1… 2… Breathing in deeply through the nose. but do not move or change your sitting position. Do five rounds before you begin chanting. in your mind. Relax the mind. Feel the vibration of AH purifying your speech. 3. strengthening and enlightening your whole being. Hold your breath in for 2 seconds. Feel your mind growing pure and clear. Feel your heart growing pure and true. Hold your breath empty for 2 seconds. speech and mind. 1… 2… Breathing out. OMMM AHHH HUMMMMMMMM. Feel the vibration of AH purifying your throat and speech. Relax the body. When you have finished chanting. Hold your breath in for 2 seconds. 1. 4. Gently breathe out. 6. 8. Feel calm and refreshed 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Feel the vibration of HUM purifying your mind. 1… 2… Breathe out gently through the mouth while slowly chanting the mantra OMMM AHHH HUMMMMMMMM. 1… 2… Breathe out gently. Hold your breath in for 2 seconds. OMMM AHHH HUMMMMMMMM. 2. This should also last for the count of 8. or until your mind is clear again. Before you begin chanting. Beginners should gaze for 1 or 2 minutes only. Do not practice on the sun as this may damage the eyes. the spiritual centre in 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. it may also be practised at the start.Ajna Chakra Mahanadi Bhrumadhya  1 meter CANDLE GAZING This is one of the many techniques I learned from Swami Shyam Yogi in Pushkar. a mirror or darkness as the experience may be too powerful to handle. do not change it. Traditionally. Those who dislike gazing at a bright light. which means steady gazing. I have included it at the end of the 10 Meditations for Inner Peace and Happiness as a prelude to advanced meditation techniques. He advised me not to practise on the moon. Be sure that your object will not move. as the mind will have to start from the beginning again to assimilate the new object. For spiritual purposes or to rectify an eye defect. eye problems or epilepsy may chose a different object. However. but only after consulting a qualified yoga teacher. Swami Shyam Yogi told me that trataka may be practised on any object of personal choice. it activates the mahanadi – the great energy channel in the head. Avoid undue strain. from the eyes. This leads to the awakening of the ajna chakra. once an object has been chosen for regular practice. Those who suffer from insomnia are recommended to practice for 10 to 15 minutes before sleeping at night. It should be approximately 1 meter. Choose carefully and then stick to your choice. or arm’s length. Trataka consists of three different modes of practice:    Bahir – outer trataka only Antar – outer and inner trataka Dharana – Inner trataka only The candle flame is probably the most common and effective object used to gaze upon. directly after the preparatory prayers. If using a candle it should be placed on a table or box so that the candle flame is at eye level when you are in the sitting in position. either through personal preference. By stimulating bhrumadhya . The traditional name for this Hatha Yoga technique is ‘Trataka’. trataka may be performed for extended periods of time. Ideally.himalaya-yoga.the eyebrow centre. For general purposes 10 minutes is sufficient. India. as discussed later. and is one of the Shatkarmas. It acts as a stepping stone between physical and mental practices and leads to deep meditation and higher states of awareness.com 99 . a crystal ball. This is especially important if you are practising outside. trataka is be practised after asana and pranayama and before advanced meditation. However. it should be noted that any steady object may be used. The ability to keep the eyes open without blinking should be developed gradually with consistent practice. Make sure there are no drafts that could make the flame flicker. Those suffering form epilepsy should avoid flickering lights and should use a steady object. Concentrate on the after-image of the flame. but do not strain as this will cause tension and the eyes will flicker. It is an excellent preparation for meditation. it improves the memory and helps develop good concentration and strong willpower. When the eyes are fixed and unmoving. observe it and try to stabilise it. anxiety. it is also possible for these problems to manifest too quickly and cause mental disturbance. practise Palming (See Meditation 10) before opening the eyes. Be aware of the steadiness of the body. relieving nervous tension. Physically. myopia. CANDLE GAZING Sit quietly and comfortably with the eyes closed and the spine and head straight. Gaze at the tip of the candle wick. at bhrumadhya. problems and suppressed thoughts from the mind. stop the practice and seek advice from a qualified yoga teacher. However. After the final round of gazing. especially the eyes. If your eyes feel tired or strained. It balances the nervous system. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The awareness should be so completely centred on the candle wick. There is no danger in the simple form of trataka presented here. You may continue in this way 3 or 4 times or for 10 to 20 minutes. Relax the mind. the mind becomes the same.himalaya-yoga. or when the eyes become tired or begin to water. the eyebrow centre. Keep the body absolutely still throughout the practice. When you feel calm and relaxed. Relax the body. trataka corrects weakness and certain defects of the eyes. astigmatism or early symptoms of cataract should not use a candle flame. Avoid undue strain in the beginning. If the mind wanders. that body awareness is lost. or from side to side. Relax the breathing. The eyes are the doorway to the mind. the mind too. After a few minutes or when the image can no longer be retained. but not tense. open the eyes and gaze steadily at the candle. Trataka is one of the most powerful methods of controlling the tempestuous mind and its thought waves. depression and insomnia. and then resume this technique. After a minute or two.com 100 . Try not to blink or move the eyeballs in any way. Those suffering from eye ailments such as eyestrain. Be aware that the candle flame may flicker slightly but the tip of the wick will remain steady. Stay alert and relaxed. If the image moves up or down.the midbrain. then this might be an indication to stop the practice. gently bring it back to the practice. Trataka practice makes the eyes clear and bright by stimulating the brain via the optic nerve. If this occurs. If you fix your eyes on a single point. becomes one pointed. or until your mind is clear again. enabling the practitioner to witness what is surfacing. Mentally. such as short-sightedness. If you get lost in thought or distracted at any time. Trataka is an excellent method for clearing accumulated complexes. but do not move or change your sitting position. Gaze at the after-image of the flame in the space behind the forehead. Once again gaze at the object and repeat the practice. The ability to keep the eyes open without blinking will be developed gradually with practice. gently open the eyes. The thinking process automatically ceases as concentration increases. Feel calm and refreshed. close them gently. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. himalaya-yoga. This is the starting point for each round. Fix your awareness on the mooladhara kshetram at the base of the spine. Together they form an elliptical psychic circuit around the body that is not imaginary. This psychic passage does not flow directly through the chakras. and the descending psychic passage awarohan .Bindu Ajna Vishuddhi Anahata Manipura Swadhisthana Mooladhara Location of chakras This Kriya Yoga technique is based on the teachings of Swami Satyananda Saraswati and has been practised by yogis for thousands of years to discover and harmonise the grand chakra system in the astral body. The Sanskrit name for this technique is chakra anusandhana and utilises the ascending psychic passage arohan . Breathe normally. It flows through the chakra trigger points known as kshetram. Each kshetram develops awareness of a specific chakra and directly activates it. Acknowledge this trigger point and mentally repeat. Anahata.from mooladhara to bindu. As you return to mooladhara count each round using a mala. noting each kshetrum and mentally saying its name as you pass through. mentally saying each one. LOCATION OF CHAKRAS Sit quietly and comfortably with the eyes closed and the spine and head straight. the frontal passage. Relax the breathing.com 101 . Let your awareness ascend the arohan passage. Breathe normally. Relax the mind. Vishuddhi. mooladhara.from bindu to mooladhara. passing through each kshetrum. It is widely known throughout the world and used in various types of healing methods. moolahara. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. This technique assists in locating the chakras and balancing the prana that flows through them. (See Appendix 8). Manipura. Mooladhara. The more you practise. Keep the body absolutely still throughout the practise. Do not synchronise the breath with the flow of awareness through the psychic passages. the more you will develop a subtle perception of all the kshetrams in the arohan and awarohan psychic passages. Sahasrara at the crown of the head is not utilised in this technique. Relax the body. Swadhisthana. It actually exists as a subtle passage of vital life force energy. (See Appendix 7). A good knowledge of chakras is recommended before commencing this technique. During this meditation the rotation of awareness should flow through all the chakras trigger points in the psychic passages. but not tense. come back to the nose and do mindful breathing (Meditation 5) for a few minutes.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. passing through each kshetrum. Ajna. Vishuddhi.com 102 . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Feel calm and refreshed. mooladhara. Immediately begin the second round by mentally saying.Bindu. After reaching the bindu kshetram you should immediately let your awareness descend through the awarohan passage to mooladhara kshetram. Swadhisthana. Or.himalaya-yoga. mentally saying each one. You can imagine that each kshetram is a railway station and that your awareness is like a train that passes through them without stopping. Let your awareness flow through each centre without effort. Manipura. Mooladhara. you can imagine your awareness as a thin silver serpent travelling in an elliptical path within the body. but do not move or change your sitting position. or until your mind is clear again. Mooladhara. mentally saying each one. At the end of this technique stay alert and relaxed. Do 9 rounds.himalaya-yoga. This completes one round. Anahata. mooladhara. Do not make any tense efforts to locate the kshetrum. It is meant to provide guidance and counsel for those who wish to practise. www. and then resume this technique. Let your awareness pass through each kshetrum. Move your awareness upwards through the arohan passage. If you get lost in thought or distracted at any time. (See Appendix 8). 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Here. If your mind is disturbed let the SO HAM be quite loud and the breathing faster. Keep the body absolutely still throughout the practice. Exhale deeply with eyes open and bend the head forwards. Inhale while ascending the arohan passage and chanting SO. It is recommended to practise this meditation for at least thirty minutes everyday. The first round stars here. In this technique do not worry about the meaning of SO HAM. Ujjayi pranayama with kechari mudra should be practised throughout (See Advanced Techniques). Hold the breath for a few seconds with awareness at bindu.himalaya-yoga. If you are ready the meaning may show itself like a flash of lightning. the word is the mantra SO HAM which means ‘I am Shiva’ (pure consciousness). Thus.Bindu Mooladhara Song of the breath This Kriya Yoga technique is based on the teachings of Swami Satyananda Saraswati. the Sanskrit name is ‘sabda sanchalana’. Become aware of the mooladhara chakra. SONG OF THE BREATH Sit quietly and comfortably with the eyes closed and the spine and head straight. Relax the breathing. Relax the body. If the mind is relaxed and reasonably one-pointed let SO HAM be more subtle and the breathing slower. It is the sound that corresponds with the natural rhythm of breathing. Hold the breath for a few seconds with awareness at mooladhara. and has been practised by yogis for thousands of years to unite Shiva and Shakti. This technique is traditionally known as ‘Song of the Breath’. With ujjayi pranayama breathe in and up the arohan passage. If your mind is ready and your aspiration strong then there can be a transcendental explosion of the meaning of SO HAM. merging the individual consciousness with the supreme universal consciousness and leading to deep transcendental experiences. Exhale while descending the awarohan passage and chanting HAM. but not tense. Do not expect anything. Before attempting this meditation it is recommended that the previous meditation is performed for several weeks and fully understood. It is a mantra that arises automatically with each and every breath. Relax the mind. Practise ujjayi pranayama with kechari mudra throughout this meditation. However. Practise diligently with non-attachment and accept whatever you receive.com 103 . and is the sixth stage of ajapa japa. meaning ‘rotation of word consciousness’. Only be aware of rotating SO HAM through the psychic passages synchronising the sound with the breath. Your head should be upright as you reach bindu.com 104 .com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. This is the end of the first round. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. Do not mentally repeat the names of the chakras when ascending. or until your mind is clear again. Immediately begin the next round by inhaling. raising the head and closing the eyes while hearing the SO mantra. but do not move or change your sitting position.himalaya-yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and then resume this technique.himalaya-yoga. Maintain awareness of the mooldhara chakra for a few moments and then open the eyes. www. Continue for 59 rounds. Your exhalation and HAM mantra should end when you reach mooladhara. If you get lost in thought or distracted at any time. Then breathe out with ujjayi down the awarohan passage. only awareness. When you finish stay alert and relaxed.Hear the sound SO and feel it piercing each kshetram in turn. Do not mentally repeat the names of the chakras when descending. Close your eyes and be aware of the bindu for a few seconds. As you exhale slowy bend your head forwards. Hear the mantra HAM and feel it piercing each kshetram in turn. Feel calm and refreshed. It is meant to provide guidance and counsel for those who wish to practise. The SO mantra and inhalation should end when your awareness reaches bindu. When your awareness travels between the vishuddhi and bindu kshetrams slowly raise your head. only awareness. symbolizing the union of Shiva with Shakti at the crown of the head. Relax the breathing. Keep the body absolutely still throughout the practise. the wife of Shiva. Feel that the space pervades everywhere. Here you should imagine the lotus growing up through the spine from its roots to the flower. which is the traditional Sanskrit name for this technique. both inside and outside your body. Do kechari mudra. They are two sides of the same coin.which is situated in front of the closed eyes. FLOWERING LOTUS Sit quietly and comfortably with the eyes closed and the spine and head straight. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Simultaneously be aware of the breathing process. This meditation should be performed naturally and effortlessly. This simple variation is known as ‘Flowering Lotus’ and aims to unite Shakti with Shiva in sahasrara at the top of the head. Relax the mind. Inhale as you ascend the stem. and has been practised by yogis for thousands of years in dedication to Shakti.himalaya-yoga. Hold the breath while visualising the opening and closing of the flower. Relax the body.Flowering lotus This Kriya Yoga technique is based on the teachings of Swami Satyananda Saraswati. but not tense. She is known by many names including Shambhavi. She symbolizes creative energy and the manifested world.the space of consciousness . In this meditation you should visualise a lotus growing in the spine.com 105 . Try to visualise the lotus growing in the spine. One can not exist without the other. Exhale as you descend the stem back to the base of the spine. To gain the most from this practise it is necessary to keep the body completely still and maintain one-pointedness of the mind. Gaze into the chidakasha . and without expectation. Before attempting this meditation it is recommended that the previous meditation is performed for several weeks and fully understood. roots. To correctly perform eleven rounds this technique can take up to fifteen minutes. Do not stain or hold the breath for longer than is comfortable. while Shiva represents pure consciousness. stem and flower. Practise ujjayi pranayama and kechari mudra throughout. Hold the breath while visualising the roots of the lotus. with its roots in the mooladhara and its flower in the sahasrara. Be relaxed and alert. Be aware of the entire lotus. but slowly it opens and the petals spread out to show the full blossom of the beautiful lotus flower. Visualise the roots of the lotus. www. You must try to feel as though you are perceiving the lotus flower from both the inside and the outside.himalaya-yoga. The flower is closed. Hold your breath. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Then inhale with ujjayi and ascend the lotus stem again. In the chidakasha. Feel as though it is growing in the spine. Continue to watch the lotus until the flower ceases to open and close. thin green stem rises upwards along the entire length of the spine. or until your mind is clear again.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Fix your awareness at the mooladhara chakra. Then relax but do not move or change your sitting position. Inhale with ujjayi pranayama and let your awareness gradually ascend the stem of the lotus in the spine. As it opens fully you can see the yellow tipped stamen in the centre. Immediately begin the second round by holding your breath for a few moments while visualising the roots spreading out from mooladhara. and then resume this technique. Do 11 complete rounds.com 106 . The flower slowly closes again and then begins to open. Imagine that you are moving up the inside cavity of the stem. This is one round. remaining in bud form. try to visualise the whole lotus from the roots to the stem. Then exhale with ujjayi letting your awareness slowly descend the stem down the spine to the mooladhara. The lotus flower at the top of the head is closed like a bud. It is meant to provide guidance and counsel for those who wish to practise. the space behind the closed eyes. The long. Exhalation should end when you reach mooladhara. or until you have to exhale. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. At the end of inhalation your awareness should have reached the top of the stem just below the bud. Fix your awareness at sahasrara. Exhale deeply. As you inhale your awareness slowly climbs the stem. If you get lost in thought or distracted at any time.The roots are white or transparent green and they spread out from the region of the mooladhara chakra. Feel calm and refreshed.himalaya-yoga. Jacky Sach wrote. drive to work. “Everyday mind can fill like a muddy pond.” Zen teaches that enlightenment is found in the present moment through mindfulness in everyday activites. our fears. plans and worries. not somewhere down the the road. mow the grass. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Although it appears to be a very basic technique. no suffering. ‘Za’ is the Japanese word for ‘sitting cross-legged’. like a flower opening to the sun. no-thing. and watch television. Hiro-san.” Mumom Yamada Roshi I first learned this technique at Daitoku-ji. It is what you experience reality to be. but pure. Temple of Great Virtue. My friend and translator. our notions. It happens while we wash the dishes. it strips the practice of meditation down to the essentials. There is nothing to cling to. walking meditation and lying down meditation. in Kyoto. Alexander Simpkins wrote. Through regular practice and experiential intuition comes self-realisation and awakening to the absolute truth of reality. which cover the four basic daily activites of the body and mind. C. They came up with specific practices that would encourage the mind to unfold and open to the true nature of reality. Clear mind is a limitless perspective. is the cornerstone of Zen.Emptiness “Where the water of meditation is clear and calm.himalaya-yoga. Zen is a school of Buddhism that aims to achieve enlightenment through meditation in all daily activities. nowhere to go and nothing to be. It is beyond words. “Life happens now. Emptiness is the pathway that many forms of meditation take to reduce these distractions. the meditative perspective. told me that the Zen master was explaining how early Zen Buddhists were scientists of the mind. change the diaper. The classic Zazen technique presented here is probably the most advanced meditation in this book. Here we experience what really exists. Japan.” Clear mind. also refered to as the Buddha mind. scoop the litter. nothing that is not Truth can survive. Zazen is the sitting meditation practice that prepares us for standing meditation. The essence of Zen is to walk along the razor’s edge of the present moment.com 107 . Zazen was designed to assist us towards enlightenment. to be so completey present that no problem. not what we invent with our ego. and is the foundation for inner work. stirred up by thoughts. the mind-jewel will naturally be visible. blow your nose. not intellectual or rational. not the illusions and tricks that the mind has played on you all your life. ‘Zen’ means ‘to calmly concentrate one’s mind’. real. com 108 . conditions begin to shift. Observe any thoughts or sensations that arise in the mind. If a thought does arise. Contemplate the idea that everything is empty.himalaya-yoga.EMPTINESS Sit quietly and comfortably with the eyes closed and the spine and head straight. Now imagine that you sitting on the shore of a pond. Chant the following mantra 12 times: Form is emptiness and emptiness is form. notice it and then dismiss it. Think about what these words really mean. Then gradually as the day passes. Be the witness. You know that you are real. Feel calm and refreshed. Relax the body. so too your mind becomes clear of all thought. The pond is alive with activity. As you chant. The murky rippled surface calms as the mud sinks to the bottom. Be still. but not tense. Wind whips over the water stirring up the muddy bottom. Learning to have a flexible self-concept is a hallmark of a healthy personality. After you have contemplated for some time. For a few moments contemplate emptiness. Consider this in regard to yourself. and a fish jumps out of the water feeding on insects. birds perch silently in the trees. birds fly overhead. The pond is quiet. of course. Frogs croak. All is movement. Keep the body absolutely still throughout the practice. As the water becomes clear. always changing. No thought. crickets sing. The wind dies down. The eyes may be closed or half open as in traditional zazen. Become empty. but do not become attached to them. the crickets are silent. but you are more than just a definition or concept of yourself. Relax the mind. or until your mind is clear again. Before finishing simply observe the tranquility and clarity of your mind for a few moments or longer. simply sit quietly without thought. come back to the nose and do mindful breathing (Meditation 5) for a few minutes. clear mind. relax and direct your attention to the mantra. What is the significance? For a few moments contemplate emptiness. You are always growing. Breathe comfortably and stay with the moment to moment experience. and then resume this technique. Simply observe them without judgement. Now let go of your self-concept and simply be at one with others. The water becomes crystal clear. All is emptiness. Each moment is unique because there is no expectation. No judgement. No judgement. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Be calm. let go of any thoughts you have about it. By continuing to do this over time. you will find that thoughts intrude less and less and that your concentration becomes natural and profound. returning to you calm. All is still. Relax the breathing. If you get lost in thought or distracted at any time. reflecting the natural surroundings. With nothing in mind. to just let it go… As we drop distinctions and judgements. John Hagelin. through emptiness is revealed the ultimate truth of existence. “The deepest level of truth uncovered by science. At that deepest sub-nucleur level of our realty you and I are one. The purpose is to see things as they are. said. We are all one. Matter is not solid like our senses tell us.Spending many hours in this way is the key to bringing about an enlightened state of consciousness that continues to develop.that’s Presence… Presence is needed to become aware of the beauty. where we are filled with the essence of buddha-nature. transcend the veil of illusion and reunite the individual human spirit – atman. atoms. to let go of trying to contol everything. etc. but is actually comprised of energy. but it is where you are heading. Quantum physics has also come to a similar understanding. on the other hand. We hold our feelings of self to be real and enduring. Emptiness meditation helps us to discover a new found sense of ourself. Eckhart Tolle wrote. The same logic applies to our personal self. we see clearly how our small minds have limited us. We realise that things can simply ‘be’ without being acted upon. As we witness our existence we become empty. the majesty. to observe things as they are. teaches no-self – anatman. centred in our intuition.” The philosophy of yoga teaches us to indentify the self. where all meditators are heading: to the Truth. It is merely a collection of traits that in their true essence are empty just like everything else. The concept of Zen may be beyond where you are at this time. the sacredness of nature.com 109 . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. which has form on the outside but is hollow or empty on the inside. Even though things are not solid we continue to experience them that way. This emptiness leads to fullness.himalaya-yoga. is the fundemental truth of unity. Ph. But actually the self does not exist. vastness and the unity of all. Eventually we experience a special calm and quiet awareness that comes from somewhere unknown within us. “When you become conscious of Being.” Zen philosophers often teach that emptiness is similar to bamboo. and by philosophy. That we can simply ‘be’.D. electrons. Zen. what is really happening is that Being becomes conscious of itself. In fact we all share the same nature. with the Supreme Universal Consciousness. We should therefore have compassion towards others. When Being becomes conscious of itself . as well as the objects and creatures of the world. neutrons. COMPLETE Sequence AND DURATION “Few are those who see with their own eyes and feel with their own hearts. Try to prolong the meditation for as long as possible. TIME IN MINUTES PER DAY 20 to 60 20 to 60 5 to 10 15 to 60+ 60 to 120+ 5 to 10 DAILY PRACTICE Light Exercise Oneness with Nature Preparatory Prayers 10 Meditations For Inner Peace and Happiness 10 Advanced Meditations Concluding Prayers Beginner times are indicated by the first number Advanced times are indicated by the second number Where do you find time for all this practice? Well. if your time is limited. During meditation. but do not become attached to bliss. just calmly accept that you are out of time. However. Simply observe and let go. My teacher in India sat in meditation for 3 hours every morning before we arrived for class. It is possible to complete the 10 Meditations for Inner Peace and Happiness. observing the stillness and harmony of inner peace. then a gentle alarm clock or timer may be set for the allocated duration. family and employment commitments. It is recommended to practise sitting meditation twice per day. with full awareness. it doesn’t matter where you are in the meditation. The duration of each technique will depend upon your progress. and see how you go. and the amount of time you can dedicate to daily meditation and yoga. Meditation is not escapism. Always finish with Meditations 9 and 10 and concluding prayers. then they should be performed in the sequence below. When the time is up. if the state of tranquility prevails. do not disturb the mind. The answer is to start little by little. Begin practising meditation for 15 minutes each day. at sunrise and at sunset. These may be added to your personal practice. and increase until you are able to sit for one hour straight through. but in the beginning just do whatever you can. that is a good question. etc.himalaya-yoga. It will be different for each of us depending on our schedule. You may also select only the techniques that appeal to you and your individual requirements. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. in one hour. Do not try to get up from your seat.com 110 .” Albert Einstein If you choose to practise all the techniques offered in this book. things are just as they are. Meditation is the solution. Begin it now.com 111 . Implement an action plan to manifest your goals and dreams. Positive thinking is a powerful tool on the path of meditation and yoga. It will then be a wonderful servant. “Wake up every morning and consciously create your day exactly the way you want it to happen… It may take a little time for your mind to settle down and to get to the point where you are actually intentionally creating your day… When. but in the beginning it is also hard work. either you control your mind. Johann Wolfgang von Goethe wrote. Remember.SUMMARY “To live harmoniously the body. “Whatever you can do.     Be grateful for all that you have in your life. Dr.” After a week or two you should be able to meditate for twenty minutes without your mind wandering onto other subjects. You are only limited by your own imagination. Instead. and in succeeding in life. This will be your first indication that you are taking back control of the fortress of your mind.” You can start by following this simple exercise on a daily basis. Do not worry if you do not understand the technique or if you are making progress or not. They are long-term techniques. little things happen that are so unexplainable.” Sri Swami Sivananda Nothing in this book is original except for the way in which it is presented. things are just as they are. Quick-fixes are like headache tablets: they may get you through the immediate suffering. The less you focus on the end result. accept and be grateful for what you have attracted into your life. begin it. materially. you will be astonished at the results. Aim for the stars and create your own universe exactly as you dream it to be. Persist and spend longer and longer periods exploring these meditations. This does not mean that it will take years to make profound changes in your life. It will then focus only on what you command it to focus on. You will begin to tap into the highest levels of your capacity and begin to enter the realm of the spiritual path and holistic lifestyle. Receive. the quicker it will come. you will know that they are the result of your own 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. out of nowhere. All lasting inner change requires time and effort. Do not let the past remind you of what you are not now. Do not get hung up on the outcome. Sitting for hours with full awareness. “If you understand. physically and spiritually. or dream you can do. Persistence is the mother of personal change. enjoy the process of personal expansion and growth. It is applying the best effort in all things throughout the day. if you want to become truly enlightened then you need to know exactly what you want out of life. or including it as part of your concluding prayers after meditation. Visualise your goals and your dreams. and accepting pain and discomfort is not easy for beginners. power and magic in it. Jon Dispenza suggests... emotionally. Create good karma right now. If you diligently apply these principles and techniques of mindfulness every day for only one month. concentrating on being in the present moment. However. without judgement. or it controls you. As the Zen saying goes. This all helps to make the purification process deep-rooted and ensure success. Boldness has genius. mind and spirit must develop in a balanced way according to individual temperament and capacity. but they do not investigate the cause of the headache and do not offer a long term solution to the problem.himalaya-yoga. If you do not understand. It is an effective collection of some of the ancient principles and techniques that our ancestors have passed down through the ages. able to do extraordinary things for you. Never forget that there is power in stillness and silence. The key is to discipline yourself to practise correctly and regularly. your meditation will be worthless if you do not put your experiences to practical use in daily activities. Sharma wrote. “You may try to support your family and friends. word.” Therefore. each day. It is your silent retreat. with morality. a lantern to light the way. It is your oasis. You are encouraged to use them as a guide. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. (See Advanced Techniques ‘Mindful Walking’). Lasting happiness comes from steadily working towards your goals and advancing confidently in the direction of your life’s purpose.himalaya-yoga. It may require you to step out of your comfort zone. Change is always a little uncomfortable at first. no matter how busy you get or how many challenges you might face. We must use time wisely and forever realise that the time is always ripe to do right. meditation comes from within.com 112 . But for this to happen you must spend some time working on yourself daily. Robin S. This is because you have taken a significant step towards erasing the worry habit that plagues most of the population and you will begin to enjoy more energy and optimism. And the more you do this the more you build a neural net in your brain that accepts that this is possible. happiness and abundance will flow into your life almost magically.” Having clearly defined priorities and goals for every aspect of your life will offer you guidance and refuge when the seas become rough. This gives you the power and the incentive to do it the next day. Once you master your body. but at the time of death all other actions besides the virtuous practices of Dharma activities (the path of Truth) will have been pointless. even if for only ten or fifteen minutes. You can share these insights in the way you live your life. When you are doing what you truly love to do you are bound to find deep contentment. you will observe a sense of love and joyfulness entering your life along with an ability to appreciate the many gifts that surround you. Persist with Hatha Yoga for the purpose of general health. There are twenty-one meditations in this book. but pursue meditation as the source of Truth and happiness. Stillness is the stepping stone to connecting with the universal source of intelligence that pulses through every living thing. and deed!” The purpose of meditation is to gain personal experience of all stages of the path to enlightenment. “Life's Tragedy is that we get old too soon and wise too late… Lost time is never found again. love and compassion.creation. Most importantly. So constantly apply yourself to spiritual practices in thought. But it is the surest way to design a more joyful future. “Happiness comes through the progressive realisation of a worthy objective. As Padmasambhava taught. and to open your mind to your potential for living a life rich with possibilities. to be your higher consciousness in all your daily activities. and a little risky. return to your meditation.” At first you will notice that regular meditation makes you feel far calmer. mind and character. Be patient and enjoy the journey. It is your island of peace. Although it is far easier to be in harmony when you are sitting quietly alone. Ultimately. Benjamin Franklin once said. ” Sri Krishnamacharya 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. for wisdom results from one's own efforts.com 113 .philosophy “no one is wise bY birth.himalaya-yoga. com 114 . Dwapara Yuga – the second stage of human spiritual development. The grand centre of the sun’s orbit is the seat of the creative power Brahma. or one day of Brahma. day turns to night and returns to day.000 years for the sun to travel from the nearest point to the grand centre to the farthest point. This period of time is known as Daiva Yuga. so too is the sun orbiting around a grand centre in the universe. When the sun reaches the farthest point from the grand centre.D.000 years of the descending arc of the sun’s orbit represents man’s declining spiritual development. In 2008 A. Ages turn into new ages and then back again. as you can see from the advancement of science. Due to the astrological influence of the sun. They have observed that the spiritual development of mankind is directly related to the sun’s orbit around this grand centre. the Vedas view reality from the perspective of cycles called yugas. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. the Vedas contain six ancillary sections.000 years to complete. This will last 2. the human intellect can comprehend the fine matters or electricities and their attributes which are the creating principles of the external world.himalaya-yoga. The 12. One orbit of the sun around its grand centre takes 24. sex and shelter. both externally in the material world and internally in the intellectual and spiritual worlds. In contrast to the Western concept of linear time. Brahma regulates Dharma. meaning light.400 years. Nature teaches us that throughout life the seasons repeat themselves. it is the most difficult age for man to reach enlightenment. This lowest point in man’s spiritual development is known as Kali Yuga. In addition to its main body of literature.200 years to emerge into the next age of spiritual development. one of which is Joytish. (See diagram). known as Dwapara Yuga.000 years of the ascending arc of the sun’s orbits represents man’s increasing spiritual development. the universal magnetism. but not impossible. Yoga masters and rishis throughout time have observed that as the planets revolve around the sun. Each of these periods of 12. Our current cycle of history is seen as one of the many stages that recur eternally. the mental virtue of all creation. we are currently in the second stage of the spiritual evolution of mankind. Tirta Yuga – the third stage of human spiritual development.000 years brings a complete change. The 12.APPENDIX 1 VEDIC ASTROLOGY AND THE SPIRITUAL EVOLUTION OF MANKIND Vedic astrology has been a recognised science in India from the earliest times and is a vast subject. It takes 12. In this age. The four ages of ascending and descending spiritual evolution of mankind are: Satya Yuga – the highest stage of human spiritual development. the mental virtue of man comes to such a reduced state that we cannot comprehend anything except the gross and material world similar to the instincts of animals: food. From the lowest point it takes 1. Presented here is a summary of vedic astrology in relation to the spiritual evolution of mankind. Creation leads to destruction which creates something new. Kali Yuga – the lowest stage of human spiritual development. and is designated to the study of astronomy and astrology. D. According to the cycle of yugas. This left none in the court of Raja Parikshit. As Sri Yukteswar Giri remarked. When the sun is nearest to its grand centre. chaos and disorder of that time. the science of light. when the Indian King Yudhisthira and all his wise men. and completes the full development of human evolution. There is progress in the political world where people have begun to respect themselves and civilizations have begun to advance in many ways. However. This is the philosophy of Joytish. upon realising the dawn of Kali Yuga.D. This is the Age of the Gods. in the ascending age of Dwapara Yuga.508 years past the farthest point and 308 years into the ascending Dwapara Yuga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. we are already 308 years into the second stage of human spiritual evolution.000 years of our spiritual decline.C. to guide us through man’s darkest days. Here. and so begins the descending 12. compassion and purpose. Note: The information presented here is based on the enlightened work of Jnanavatar Swami Sri Yukteswar Giri. mankind’s intellect begins to deteriorate. Jnanavatar Swami Sri Yukteswar Giri taught that no-one can overcome this cosmic influence. computers and space travel. even God the Spirit beyond this visible world. Dharma. with meditation and yoga classes becoming widely available at fitness centres and health spas around the world. except those blessed with pure love and who can comprehend creation with enlightened minds. This can be proved by studying the recent history of man. At the writing of this book in 2008 A. India. Jesus and other holy beings came to our help.himalaya-yoga. lastng 432. to 1500 A. This golden period in man’s spiritual development is called Satya Yuga and lasts 9. Holistic living is becoming more popular as we slowly become aware of the essential qualities of life. the mental virtue. as Sri Yukteswar Giri calculated.000 years mankind will once again reach its full human potential and create a harmonious world. which lasts 3.000 years. his heir. The Dark Ages (500 B. According to the calculations of Swami Sri Yukteswar Giri the dark age of Kali Yuga is over. Many resorts. the fully realised yogi of Serampore. “A daunting thought!” This mistake crept in around 700 B. the current international and climate crisis will improve as man’s mental virtue increases with the ascending arc of the sun. known as Treta Yuga. spas and educational institutes now offer natural therapies and spiritual philosophies. who could correctly understand the principle of calculating the ages of the several yugas.600 years. Such is the great influence of Time which governs the universe. and for the last 308 years we have entered Dwapara Yuga. but the cosmic flow of space and time reigns supreme over the spiritual evolution of mankind.600 years.C. a period of rapid development in all departments of knowledge. It was at this time that Buddha. and a deeper understanding of the universe. becomes so much developed that man’s intellect can easily comprehend all the mysteries of Spirit. the position of the Sun is 1. the mental virtue of mankind will have increased to the ability to comprehend divine magnetism. retired to solitude and meditation in the Himalayan Mountains. Quantum physics has already begun to understand the unity of existence.When the sun moves closer to the grand centre we will enter the third stage of spiritual evolution. the inventions of railways.) represented the low point in man’s spiritual evolution and can be seen by the wars. You can see this for yourself with the discovery of gravity and electricity. The stars may guide man through the many opportunities in life. The sun is gradually returning towards its grand centre and with it comes the comprehension of subtler energies and greater spiritual awareness. Within the next 10. the source of all electrical forces on which creation depends for existence. famine. Ancient wisdom and healing techniques are coming out of secrecy and finding their way to the forefront of education and leisure.com 115 . the power of thought and the source of God’s power. However. many Hindu scholars believe that we are still in Kali Yuga. At the end of this age. com 116 .himalaya-yoga.10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Breathing. How can they possibly distinguish light?” Bhodidharma Founder of Zen Buddhism What is Karma? Karma is a Sanskrit term meaning ‘action’ or ‘deed’. hearing and thinking are all karmas. both in the present life and in the preceding births.himalaya-yoga. that are twisted into the cord of karma.” These are some of the various effects of the countless actions that each individual has performed in the past. a beautiful body comes from patience. but also the result of an action. We will .APPENDIX 2 The Law of Karma “Good and bad are distinct. which brings in the fruits of karmas for the individual. inner peace comes from concentration. and unique experiences. They are the three threads. seeing. and liberation comes from wisdom.” 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. or not to do that. Even if you explain it to them. because they are blind. “Karma explains why each of us has a unique mental disposition. “A human rebirth comes from the practice of moral discipline. speech and mind are causes and all our experiences are their effects. Karma means not only action. Karma is the sum total of our acts. Geshe Kelsang Gyasto says. But fools do not believe and fall straight into a hell of endless darkness without even knowing it. thought and action always go together. Thinking is mental karma. Any physical or mental action is karma. Then we exert to possess it. wealth comes from giving.com 117 . eating. They are like blind people who don't believe there's such a thing as light. in this life and the next. Then we think how to get it.to do this. We will have to take births after births to reap the fruits of our karma and clear the karmic debt. We know objects like chair. there are desire and thought. depends upon correct understanding of these actions and their effects. they still don't believe. as it were. What keeps them from believing is the heaviness of their karma. We feel joy and sorrow. Desire. There is a hidden power in karma termed adrishta. We work and exert to acquire the objects of our desire. Some people have very beautiful bodies while others are very ugly. The source of these non-virtuous actions is our own delusions such as anger. Karma is why some enjoy good health while others are constantly ill. attachment and selfishness. tree. Desire produces karma. The consequence of an action is really not a separate thing. a unique physical appearance. Behind the action. It is a part of the action and cannot be divided from it. Engaging in the correct actions necessary for the welfare of our future. Some seem always happy. A desire for an object arises in the mind. Mankind is threefold in his nature: Iccha – desire/feeling Jnana – thought/knowing Kriya – willing/action These three fashion our karma. while others appear always sad. Karma produces its fruits as pain or pleasure. It is the real karma. Cause and effect are clear. Buddha said. All our actions of body. ” Only the Law of Karma can explain the mysterious problem of good and evil in this world. As a man sows. It brings a brilliant future for that man who lives according to this universal law. Westerners have also begun now to acknowledge its importance and truth. This mighty law provides for all this. It solves our difficulties and problems of life. The bundle of arrows in the quiver on his back is the sanchita. every sensible person must accept the Law of Karma. The arrow he has shot is prarabdha. it has left his hands. It brings solace. There can be neither absolute good work nor absolute bad work in this world.current works Sanchita is all the accumulated karmas of the past. The bow-man has already sent an arrow. A close study of this law gives encouragement to the hopeless man. to the desperate and ailing.accumulated works Prarabdha . This is the Law of Karma. good. The Law of Karma The Law of Karma forms an integral part of Vedanta and Yoga. when over 300 years ago Sir Isaac Newton said. peace and strength to the afflicted and the desperate. And the arrow which he is about to shoot from his bow is kriyamana. This physical universe is a relative plane. Even science has agreed with the Law of Karma. peaceful and contented life. Good karmas make us a god or angel in heaven. so he shall reap. In Vedantic literature. “To every action there is always opposed an equal reaction. there is a beautiful analogy. they would rise to sublime heights in the ladder of spirituality. a beggar can become a king. He cannot recall it. it will do some good in one corner. It is a self-evident truth. he has perfect control over the sanchita and the kriyamana. It is also called agami or vartamana. habits and character. in his tendencies and aptitudes. and some evil in another corner. The Law of Karma is one of the fundamental doctrines not only in Hinduism. It is only exhausted by being experienced. capacities. bad and mixed. Kriyamana is that karma which is now being made for the future. Every work is a mixture of good and evil. Only the Law of Karma can bring contentment. He is about to shoot another arrow. the prostitute can become a chaste lady. It expounds the riddle of life and the riddle of the universe.himalaya-yoga. Actions are of three kinds. by paying our past debts. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Part of it is seen in the character of man.” Therefore.fructifying works Kriyamana . If we do some action. but he must surely work out his prarabdha. and have a happy. Destiny is created by man's thoughts. They will be moral and virtuous. It is ripe for reaping.Kinds of Karma According to Sri Swami Sivananda there are three kinds of karma: Sanchita . inclinations and desires. It pushes a man to right thinking. but also in Buddhism and in Jainism. right speech and right action. “Blessed is the man who understands and lives in the Law. satisfaction and comfort to one and all. The past which has begun to take effect he has to experience. Bad karmas throw us in lower wombs. for he will soon attain God-consciousness and become one with the Law-giver! Then the Law will no longer operate on him. We must try to do such actions that can bring the maximum of good and the minimum of evil. Fortunately. Prarabdha is that portion of the part of karma which is responsible for the present body.com 118 . It cannot be avoided or changed. Sri Swami Sivananda wrote. If all people understand this law correctly and discharge their daily duties carefully. Mixed actions give us a human birth. The scoundrel can become a saint. Of these. There is every chance for his correction and improvement by changing his thoughts and habits. ” APPENDIX 3 SADHANA “All major religious traditions carry basically the same message. Without sadhana no one can achieve the goal. All will rejoice even in suffering. or God. Bhagavad Gita.direct perception Nirlipta .the path of devotion and love Jnana Yoga .himalaya-yoga. Hatha Yoga is regarded as a preliminary practice for Raja Yoga. that is love. They are: Shodhanam . anger and passion will vanish. hatred.com 119 .non-attachment. The four paths lead to the same goal: Karma Yoga .body purification Dridhata . intelligence and capacities. compassion and forgiveness.Sri Swami Sivananda continues. Your Guru may also instruct you as to the sadhana most suited for you. We will have a glorious Satya Yuga now with peace and plenty everywhere. Lord Krsna states that you can realise the goal of life by four different paths.” His Holiness the Dalai Lama Sadhana means any spiritual practice that aids the aspirant to realise enlightenment. fortune. jealousy. universal consciousness. Sadhana differs according to taste. Virtue will reign everywhere. but has recently become separated and expanded).the path of selfless action and duty Bhakti Yoga .lightness of the body and mind Pratyaksham . Each path blends into the other ultimately converging and becoming one. Greed. unaffected by the woes of the world/life 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Progress on the path depends on various physical and mental qualifications in an individual that have to be gradually cultivated and awakened. All yogas lead to union of the individual soul with the Cosmic Soul. temperament and capacity.the path of meditation and introspection (Traditionally. fusing the limited consciousness with the Supreme Universal Consciousness. “If you follow the Law of Karma there will not be any room for complaint when you see the inequalities in birth. It is a means to attain the goal of life.the path of enquiry and self-analysis Raja Yoga . There will be heaven on earth. According to the ancient yogic text. In the stillness of meditation your true path to liberation shall be revealed. The important thing is that they should be part of our daily lives.patience Laghavam .determination Dhairyam .steadiness of the body Sthairyam . These qualifications are listed in a yogic text called Gheranda Samita. m. in order to bring about a total and integrated change in ones perception. union with the Divine. for maintenance of health and brahmacharya. comfortable pranayama . Jnana.m. it is recommended to begin with Hatha Yoga. Increase the period gradually to three hours. facing east or north. Asana Sit in padmasana .These practices and experiences are the means to achieve perfection. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. All these spiritual canons must be rigidly observed. Karma. siddhasana . as it greatly assists in the purification process that precedes higher practices. They are the unfailing keys to quick and effective development and culture of the physical. This is brahmamuhurta which is extremely favourable for sadhana.breathing exercises. It is recommended that your sadhana consists of a selected number of the techniques from Hatha Yoga. and integrated with other paths of yoga such as Karma. for your Japa and meditation for half an hour. daily. such as walking. or sukhasana . mental.lotus pose. and sarvangasana – shoulderstand. Do not strain yourself while doing pranayama. 1.accomplished pose. It will lead you to liberation. Sadhana helps to develop these required qualifications in the aspirant.” Sri Swami Sivananda These twenty spiritual instructions are for seekers of Truth. Practice sirshasana – headstand. Take light physical exercises regularly. Sincere and regular practice will bring about direct perception as a prelude to the highest experience of life. Do twenty rounds of easy. Such Sadhana gives quick and maximum progress. Bhakti. APPENDIX 4 20 spiritual instructions from sri swami sivananda “This is the essence of all spiritual sadhana. understanding and being. Whichever path you take towards enlightenment.m. dedicated to the path of enlightenment and contain the very essence of all Yoga Sadhana. Bhakti and Jnana Yoga. Sadhana is a tool and powerful method that helps propel the student along the path towards spiritual awakening and self-realisation. It is the foundation for perfection. moral and spiritual self of man. Do all your morning spiritual sadhana during this period from 4 a. to 7 a. enabling him or her to progress along the path to perfection. 2.com 120 . Brahmamuhurta Get up at 4 a. You must not give any leniency to the mind. the Supreme Universal Spirit. and Raja Yoga will all come to one who follows them whole-heartedly.any pose you like.himalaya-yoga. and have suddha vichara (pure thoughts). veerya . Yoga Vasishta.prayer verses. Elevate the Mind Learn by heart some prayers – slokas . oil. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. very. Parsis. or even daily according to your means. Japa You can repeat any mantra . Eating for enjoyment is a sin. This is very important. Om Saravanabhavaya Namah. Zend Quran. Never fail in this item. Ramayana. sour articles. Veerya is God in motion or manifestation (vibhuti). 10. Sikhs and Muslims may select a name or Mantra from the Zend Avesta. Deliberately exert to develop positive virtuous qualities. stotras – hymns. Lalita-Sahasranama. Bible. Take food as medicine to keep the life going. Om Namo Bhagavate Vasudevaya. Brahmacharya Preserve the vital force. Mother of Jesus. Do not ask for extra salt for dhal. You must be able to live on rice. and repeat them as soon as you sit for meditation. Charity Do charity regularly. Devotees of Christ may repeat the name Jesus or Hail Mary. or Gayatri. onion. Veerya is the essence of life. meat and alcoholic liquors entirely. tamarind. mustard. Svadhyaya Study systematically the Gita. Dietic Discipline Take sattvic food. Om Namah Sivaya. very carefully. Satsang Give up bad company. If necessary forego some personal wants but keep up this charity regularly. Do not overload the stomach. Sita Ram. Adityahridaya. smoking. 6. or sugar for tea. every month. dhal and bread without any pickle. 8. Sri Ram. Veerya is all power. asafoetida. Hari Om. garlic. such as pure Om or Om Namo Narayanaya. They must be extremely moderate in their marital connections with their spouse.com 121 . Do not develop any evil habits. Granth Sahib or Koran respectively. Vishnu-Sahasranama. Sri Ram Jaya Ram Jaya Jaya Ram. thought and intelligence. Meditation Have a separate meditation room under lock and key. the Granth Sahib and other religious books from half an hour to one hour daily.sacred syllable. Imitation of Christ. This will elevate the mind quickly. coffee and milk. Milk and fruits help concentration. They will be immensely benefited. Have constant satsang (association with holy people). This instruction is not for bachelors only. 7. People taking a non-vegetarian diet should try their best to gradually give up flesh-eating as completely as possible. Give up those things which the mind likes best for a fortnight once or twice in a year.600 times daily. Give up chillies. Householders also must follow it as far as possible. 9. If this is not possible then a corner of the room should be set apart with a small cloth screen or curtain drawn across. Keep the room spotlessly clean. Give up salt and sugar for a week or a fortnight. according to your taste or inclination. Upanishads. Bhagavatam. 5. from 108 times to 21. 4. Observe moderation in diet (mitahara). Veerya is all money. (See Appendix 9). the Tripitakas.seminal energy.himalaya-yoga. Eat simple food.3. Do Your Duty Remember that death is awaiting you at every moment. Keep a daily spiritual diary and self-correction register as Benjamin Franklin did. 16.himalaya-yoga. Be Content Reduce your wants.11. Speak sweetly. This will remind you of God. You should repeat His Holy Name at all times. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Surrender yourself completely to God (saranagati).com 122 . criticise or discourage. Always utter encouraging words. and at all other times whether engaged in any work or not. Think of those who do not possess even one-tenth of what you have. Be mentally detached. Discipline of Speech Speak the truth at all cost. reduce the number to three or two. 19. Repeat His Holy Name always. think of the mistakes you have committed during the course of the day (self-analysis). Do not raise your voice nor shout at little children or subordinates. Have Self-Analysis Just before retiring to bed. Muslims on alternate Fridays. Christians must fast on alternate Sundays. 13. 20. 18. Control anger by love. around your neck or in your pocket or underneath your pillow at night. kshama (forgiveness) and daya (compassion). Ahimsa Paramo Dharmah (Non-violence is the highest virtue). Speak a little. 12. Practise Love Never hurt anybody. Avoid unnecessary worry. and Parsis on a suitable day every fortnight. Have pure conduct (sadachara). Share with others. Fast Fast on Ekadasi (11th day of the Hindu lunar fortnight) or live on milk and fruits only. Lead a happy. Do not make gestures and inarticulate noises during the period of silence. 14. If you have four shirts. Have plain living and high thinking. Twirl the beads during your leisure. Self-reliance is the highest of all virtues. Be Self-Reliant Do not depend upon servants. Never condemn. Do not brood over past mistakes. Serve the sick and the poor with love and affection. whatever task you may be engaged in. Remember God Think of God (whatever you perceive this to be) as soon as you wake up and just before you go to sleep. Never fail to fulfil your duties. 17. This is service to God. contented life. Observe Mouna Observe Mouna (vow of silence) for a couple of hours daily. Maintain a daily routine and resolve-form. 15. Japa Mala Have a japa mala – rosary. The teachings extend beyond borders and racial barriers of the world. To study these in an immediate and wakeful way and cultivate mindfulness is the path of insight prescribed by the Buddha. “The heart of the path is so simple. Suffering can end. that grows within us.” Buddha taught two levels of practice. Below is a brief summary of the most significant teachings of Buddha. They are powerful guiding tools for the seeker of Truth. body and mind. The cause of suffering is desire. just rest with things as they are. No need for long explanations. comfort and harmony among people. touching on all aspects of human life and bringing meaning to it. The Middle Way of the Eightfold Path leads to Nirvana. gives joy to all who pass by. The teachings of Buddha are recorded in over five thousand volumes and have been handed down for more than twenty five hundred years. Understanding these two levels is the basis of Buddhism: 1. and a constancy and greatness of heart. It is here that we can step out of our struggle with life and find the Middle Way. tongue. He urged us to work with our practice. our eyes. through our own experience. This liberation is the source of wisdom and compassion and the true reason for the Buddha’s teaching. nose. Give up clinging to love and hate.” Dhammapada Buddha’s wisdom is as broad as the ocean and his spirit is full of great compassion. Foundation – the development of virtue and morality in order to bring happiness. freedom from sorrow and peace. Liberation of the Heart – the practice directed solely toward awakening. It is here that we can develop strength to overcome our difficulties. As Achaan Chaa said.com 123 . He taught that the Truth is not to be found in books or scriptures but can be discovered in the workings of our own sense perceptions. He showed us a path where we can develop our own understanding. the inner meaning of right understanding. The Three Jewels Buddha Dharma Sangha The Four Noble Truths Throughout life there is suffering. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. not as an ideal but in our everyday life situations. growing in the garbage by the roadside.APPENDIX 5 The teachings of Buddha “A true follower of Buddha shines among blind mortals as the fragrant lotus. providing us with nourishment and direction. more intensive and unconcerned with comfort. Virtue and morality are the mother and father of Dharma – the path of Truth.himalaya-yoga. ears. 2. Buddha does not lead us to God. Do not commit sexual misconduct. Do not take intoxicating substances. Desires are inexhaustible.com 124 .The Eightfold Path Right view Right thought Right speech Right effort Right behaviour Right livelihood Right concentration Right mindfulness The Five Precepts Do not destroy life. Do not steal.himalaya-yoga. The Buddha Way is unattainable. Do not lie. I vow to master them. The Three Divisions of the Path Wisdom Morality Mental discipline The Three Poisons Craving Hatred Ignorance The Six Perfections Concentration Giving Morality Patience Persistence Wisdom The Five Hindrances Doubt Lust Hatred Worry Laziness 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The Four Great Vows Sentient beings are numberless. The Dharmas are boundless. I vow to attain it. I vow to save them. I vow to put an end to them. We have to stop acknowledging rising/falling and acknowledge. "drowsy. pain. no mind-object can affect it. anxiety. speech and actions. If it is displeasure which occurs. doubt.Cause and Effect Buddha taught that the Law of Karma serves as a moral compass throughout our lives.himalaya-yoga." If it is doubt that occurs. "pleased.com . taught that noble ones do what others cannot possibly do. Mindfulness of mind objects – the acknowledgement of the five hindrances: doubt. To prevent human beings from doing evil deeds requires purification of the mind. the world will be a better place. destructiveness and wars because we cannot get rid of greed." instead. pleased. 125    10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. We are the creators of our own universe. displeased." If it is drowsiness that occurs. aversion and delusion from our minds. when we feel the pain in any part of the body. Everything we experience is the direct result of previous thoughts. doubt. worry. laziness. Karma is the force generated by action and intention that effects one’s quality of life in the next life. Mindfulness of the mind – the acknowledgement of our thoughts. drowsy. This can be achieved by continually practising mindfulness. anxiety. we acknowledge. Make your mind like the land. Negative intention can lead to a harder life. The Four Foundations of Mindfulness Human beings are living in suffering. When people litter the land with clean or dirty things. Thus they achieve what others cannot possibly achieve. Mindfulness of feeling – the acknowledgement of happiness or suffering which appears while we are concentrating on the rising/falling. While we are acknowledging rising/falling. Good intentions can lead to a good life via karmic implication. has been eliminated. pleased." for a while before we resume acknowledging rising/falling. we acknowledge. For example. (See ‘Vipassana Meditation’)." After we acknowledge the hindrances for a while. We have to stop acknowledging rising/falling and acknowledge. body waste and spit. While we are concentrating on rising/falling. we resume acknowledging rising/falling. chaos. These exist in the minds of people of all nations. the land neither minds nor is offended. not on the past or the future. thinking. we acknowledge. oppression. both physically and mentally. we acknowledge." If it is anxiety that occur. Director of Vipassana for Northern Thailand. If you can constantly keep your mind in this way no mind-object can dominate it. endure what others cannot possibly endure and overcome what others cannot possibly overcome. we acknowledge.  Mindfulness of the body – the acknowledgement of bodily movement such as the rising/falling of the abdomen when breathing and the right or left foot when stepping. or defilement. "anxiety. drowsy.Karma . one of the hindrances such as pleasure may occur in the mind. displeased. hatred. The foundation of mindfulness is the principle of practising mindfulness continually. When happiness or suffering happens we stop acknowledging the rising/ falling to acknowledge the feelings. delusion and aversion to some extent. Pra Rajaprommajarn. All the noble ones have reached enlightenment by way of the Four Foundations of Mindfulness. wars may be ended and peace will flourish.” for a while before we resume acknowledging rising/falling. thinking. We should be conscious of what we are doing in the present moment. "doubt. "displeased. "thinking. (See Appendix 2). our minds may think of work or home. If all individuals and leaders of each country can reduce their greed. We contemplate on the present only. If the mind is always treated like the land. lust. A person whose mind has been purified will not commit any sin since the cause of evil. "pain. pain. and Hatha Yoga . Yoga is the gentle process of cleansing the consciousness to gradually reveal one’s true identity as a spiritual being. to the abode of the snows. In India. The goal of yoga is to be one with the divine . Yoga allows men. Legend has it that a long. such as those suggested in this book. It is not necessary to subscribe to any particular idea of the divine in order to follow the path of yoga.” Michael Volin Introduction to Yoga Yoga is a component of Tantra and is one of the six orthodox systems of Indian philosophy. yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all other systems and organs in the body. Under the guidance of an experienced yoga instructor we can develop a personal practice and discipline that purifies the body and controls the mind. man removes the greatest obstacle to mental and spiritual progress. According to medical science. Through yoga the soul becomes perfectly tranquil and serene.himalaya-yoga. greater than ourselves. promoting peace and harmony in our daily life. encompassing body.the path of purification.APPENDIX 6 Yoga the divine science of life “Yoga teaches that the body is the temple of the living spirit and that in bringing it closer to a state of physical perfection. mind and spirit. women and children of all ages to reach their full potential. long time ago in the Himalayan kingdom of Tibet. to greater contentment. it is regarded as the divine science of life. to find Lord Shiva. or to a new goal is a completely personal matter. In this way yoga is a valuable tool on the path to inner peace and happiness. It has been practised for thousands of years and is the oldest system of personal development in the world. that is yoga. (See Appendix 3). Yoga is a practical system and universal philosophy designed to help us return our body and mind to radiant health. Desikachar states. “My Lord. leading to a more spiritual and meaningful life.com 126 . This chapter is mainly concerned with Raja Yoga . This is achieved by regularly practising yogic techniques in a systematic and progressive way. This objective may only be achieved if there is balance and harmony between mind and body.” Origins of Yoga The origins of yoga are shrouded in the mists of time. In the Bhagavad Gita. the Goddess Parvati was so distressed by all the human suffering in the world that she climbed to the top of Mount Kailash. When we feel in harmony with that higher power.K.in balance and harmony with the rhythm of nature. entered into a state of deep 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. isn’t there anything that can be done to ease the suffering of our children?” Shiva closed his eyes. Whether becoming one with the divine leads to a better understanding of yourself. “Anything that brings us closer to understanding that there is a higher power. that is yoga.the path of meditation. It does not matter what name we use for the divine. My guru told me that yoga is concerned with freedom from spiritual disturbance. T. Without yoga the soul is constantly subject to disturbance. that precedes the practice of Raja Yoga.V. She pleaded with her divine husband. Lord Krshna states that there are four branches of yoga. a collection of more than a thousand divine hymns to be chanted by priests. 8000 B. It is primarily these four works that contributed to the foundation of modern yoga.C. The word ‘yoga’ is first used in the oldest texts of ancient India.C. Yogic innovators such as Guru Goraknath. Enlightened yogis and teachers who saw the vast potential and practicality of yoga began to establish spiritual training centres known as ashrams and for hundreds of years passed on their teachings from guru to disciple in the oral tradition. In the Rig Veda . and started a lineage of siddhis .C. Ancient artefacts and stone carvings have been found in the Indus Valley of Northern India dating back to this pre-vedic period. and the path to liberation and enlightenment. Fortunately. Always bear in mind that the earliest date that something appears in written or archaeological sources does not necessarily correspond to the actual date of the thing in question. it simply points to the earliest provable date that can be assigned to it. Divine knowledge was pouring out from his lips as naturally and effortlessly as the Ganges flows to the sea. or the uncivilized and uneducated masses.C.himalaya-yoga. when man first realised his spiritual potential and began to evolve techniques to develop it. the most clear and definitive text on Raja Yoga is the Yoga Sutras of Patanjali. Gheranda Samhita and Hatha Yoga Pradipika. and began to teach the science of yoga.000 years ago. holistic and spiritual living. 200 B. “Please do not worry my Lord. It may have been in these ancient and mythic times that Lord Shiva walked the earth. who continue to study and teach yoga to this day. He became Rishi Matsyendranath. in a pond nearby. Maharishi Patanjali and Swami Swatmarama integrated the philosophy of the Upanishads with the practices of Tantras to create the system that we now call yoga. this ancient wisdom was recorded in the Tantric and Yogic Shastras giving guidance for peaceful. the ancient secrets of yoga were only available to Brahmins – the high caste religious sector. The Mahabarata and Puranic Traditions assign the existence of Lord Krsna to this vedic period. and gave the first teachings of yoga to mankind. he opened his eyes and discovered that Parvati had fallen asleep. There are thousands of references to yoga in the Vedas – holy texts of ancient India. 1500 B. Lord Krsna is regarded in India as an incarnation of Lord Vishnu. At first. As he had been teaching from this deep state of meditation he could not remember what he had said.meditation. A Brief History of Yoga Historical evidence suggests that yoga arose at the beginning of human civilisation over 10.com 127 . There is no claim that this is the final chronological authority on yoga. yoga is defined as 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. the Vedas. When he had finished. He said to Shiva. However. A brief history is presented here in order to show the origins and development of yoga and meditation through time. 4000 B. All dates are approximations and have been compiled from democratic sources. Three other major classical treatises on Hatha Yoga are Shiva Samhita. there was a very special fish who had listened with great attention to the whole discourse. Systematic yoga practice began around the time of the Aryan-Indus civilizations of Northern India over 4000 years ago after a synthesis of religions that became Hinduism. I remember everything!” Shiva was so happy that he instantly liberated this great soul who had been the first recipient of this knowledge. “What a waste!” Shiva said to himself. Later. and not for women.perfected beings. which were all written within the last 700 years. and the first teachings of Bhakti Yoga and Karma Yoga. to a gatekeeper before disappearing into the peace and tranquillity of the countryside. Buddha’s purpose was to put an end to violence. compassion.C. Dawning the classical period of yoga.D. material suffering and the animal sacrifice rituals of early Hinduism.C. and Bhakti Yoga . At the age of 40. 500 B.knowledge. after which its popularity began to soar outside of India.Karma. Jnana Yoga .the soul. In this pre-classical period. fusing the limited consciousness with the supreme universal consciousness. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. it was not until this time that Rishi Vyasa first recorded this ancient and sacred literature of India. Raja Yoga .devotion.  You can reverse the effects of karma through spiritual practices such as yoga. The essence of the Upanishads concentrated on these basic truths:  Your true essence: atman . but borrowed its larger world view of the reality of existence and the relationship between the seer and the seen. He spent the rest of his life travelling through India and Nepal teaching the Middle Way of love. 1000 B. It was first translated into English by Charles Wilkins in 1785 A. Each path blends into the other ultimately converging and becoming one. spiritual insights and instructions for the path to liberation began to be recorded in the Upanishads. the teachings of Buddha shed new light on the philosophy of Jnana Yoga. the philosophy of living in balance with nature. Although it is believe to be much older. Although he rejected Hinduism. death and rebirth.C.meditation. He defined yoga. developing a basis for the modern world view of yoga. 600 B. meditation and moral discipline. leading to union of the individual soul with the cosmic soul. 400 B. Sage Kapila taught the radical and metaphysical school of Samkhya.  Everyone is subject to birth.C.‘yoking’ and ‘discipline’ but does not offer any accompanying techniques. Siddartha Gotama reached enlightenment and became known as Lord Buddha the Awakened One. He is regarded in China as the founder of Tao – the Way. Raja Yoga and Karma Yoga through self-experience and self-realisation.C. Subsequent schools of yoga later rejected the Samkhya view of suffering and renunciation. Lao-tzu dictates his poetic principles. In the Atharva Veda meditations and incantations for individual use. The Bhagavad Gita.himalaya-yoga. the force behind everything. is the same as Brahman – the all pervading force of the universe. described the mind and discussed the results of practice and final liberation. which remains in yogic philosophy today. 800 B. He is regarded in India as an incarnation of Lord Vishnu.com 128 .C. Tao Te Ching. 200 B. Maharishi Patanjali correlated the yoga teachings of the Vedas into one of the most fundamental works on Raja Yoga in his famous Yoga Sutras. Upanishad means ‘to sit close to an enlightened being and experience the teachings’. yoga is referred to as ‘control of the breath’.action. They are regarded as the most sacred revelations in Hinduism. It is the divine account of Lord Krsna teaching Arjuna the highest principles of yoga.  Your actions in this lifetime determine your next rebirth . It states that one can realise the goal of life by four different paths: Karma Yoga . D. He joined the Zen temple of Hung-jen. 650 A. wept in ecstasy and flooded the world with philosophy. to extend the frontiers of apprehension beyond the material world. Bodhidharma taught that the awake.100 B. He is regarded in India as an incarnation of Lord Vishnu and the manifestation of Krsna and Radha. and the varying importance of knowledge and action at each stage. The Tantras were recorded in this post-classical period of yoga. who appears in the Vedas. Hui-neng taught that the mind is by nature pure. containing spiritual insights and instructions for the path to liberation. Lord Caitanya chanted. which have spread across South East Asia since this period. Jesus Christ returned to Palestine where he taught the way of love. 300 A. when raised up through the sushumna nadi to the crown chakra. They focused mainly on devotion and worship of the Goddess. In India. 700 A.D. heralding the return to Krsna consciousness. Shankara’s famous translation of the Upanishads was written about this time. leads to enlightenment. danced. compassion. devotion and love of God. Their wider significance lies in their description of the four stages of human life.D. Bodhidharma is widely regarded as the founder of the Zen Buddhism movement and martial arts. and led Zen in a new direction that is still followed today. All people need to do is attune to it through devotion and meditation. Yoga Yajnavalkya. healing the sick. 500 A. an incarnation of Vishnu. and finally sacrificing his own life to reduce the karmic debt of mankind. He is regarded in India as the reincarnation of Lord Krshna. with the pure consciousness . He inspired the world with Bhakti Yoga and Karma Yoga.D. Tantra means ‘to expand one’s experience and awareness.com 129 . forgiveness and peace. 200 A. and hence attain spiritual knowledge and liberation’. In India. The teachings of Christ combine the philosophy of Bhakti Yoga and Karma Yoga.Shiva. Hui-neng (Sixth Patriarch) became suddenly enlightened. so by staying with the void in the midst of everything we live fully while remaining completely in tune with our original. He is regarded in India as an incarnation of Lord Shiva and the greatest of all Hindu philosophers. After hearing the Diamond Sutra being recited. Yoga is considered a component of Tantra.himalaya-yoga. They are attributed to the mythical figure Manu. 475 A. the oldest text on Kundalini Yoga was written by Sri Yajnavalkya describing the latent cosmic energy in the base of the spine that.D. true nature.D.C. The Hindu view of social order is expressed most clearly in the laws of Manu that surfaced around this time. aware mind is already there. His metaphorical and impersonalistic interpretation has remained dominant today. 0 After studying yoga in India for 20 years. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. stating that final liberation comes through physical and meditational techniques that unite the creative energy – Shakti. 32 asanas. In his heroic life. He outlined the purification system.D. purification of the energy channels. Sage Nathamuni teaches Yoga Rahasya – The Secrets of Yoga.himalaya-yoga. D. mudras. Padmasambhava . Gheranda Samhita was written by Sage Gheranda. 1850 A. 20th Century British visitors to India in the 19th century may have been the first Westerners to translate and document the yogic. 900 A. gymnastic and wrestling styles of India. pranayama. 800 A. 1400 A. describing the moral and spiritual disciplines necessary for yoga. In the same year.Guru Rinpoche. bandha. The Yoga Upanishads surfaced around this time. But it was not until the first half of the 20th century that Western countries began to experience and practise yoga in their own 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. chanting Om. was written by an unknown author. Dogen Roshi. mudra and meditation. 1200 A. many of which are still being used in yoga classes today. defining Ashtanga Yoga. therapeutic yoga for illness and special reference to yoga for women. in preparation for Raja Yoga. who wrote Yoga Korunta (undated). Hatha Yoga first appeared in the Siddha Siddhanta Paddhati written by Guru Goraknath.D. expanding the Yoga Sutras of Patanjali. Swami Vivekananda becomes the first spiritual teacher from India to travel to America and lecture on the benefits of yoga.D. Sage Vamana Rishi. 25 mudras and devotion to the guru.D. Shiva Samhita. It emphasises that even a common householder can reach success in yoga.D. is also regarded as the founder of Ashtanga Yoga.D. became one of Japan’s greatest Zen masters. expanding to 84 asanas.T. integrating the traditional Bon religion with the teachings of the Tantras. Eisai Roshi returns from studying meditation in China and becomes the founder of Japanese Zen. 1700 A. 1893 A. as well as restraints for moral and spiritual discipline.750 A. 1350 A. They included detailed techniques for the path to liberation: asana. It contains 21 secret teachings. introduced the Western world to Zen.com 130 . and documenting the unique internal cleansing techniques known as Shatkarma. 5 types of prana with specific techniques to regulate them. (origin unknown).D. breaking from the Yoga Sutras of Patanjali and introducing new elements for purification of the mind and body. Swami Swatmarama wrote Hatha Yoga Pradipika expanding the works of Guru Goraknath. Suzuki and Shaku Soen of Japan. literally ‘Shiva's Compendium’. this fully enlightened Tantric Master.D.D. The Shiva Samhita is considered the most comprehensive and most democratic treatise on Hatha Yoga. is regarded as the founder of Tibetan Buddhism. spread the teachings of Buddha across Tibet. His disciple. It outlines the intricacies of esoteric physiology. educationist and national freedom fighter. inspiring people to practice yoga and lead a divine life. Bhaktivedanta Swami Prabhupada. India. Krishnamacharya is considered the father of modern yoga and is responsible for pioneering the refinement of physical sequences combined with breath control known as the vinyasa system. Osho. Indra Devi. On his return to Serampore he began accepting disciples for spiritual training. where he scientifically re-conceptualised the logic of physical education. Theos Bernard and Peter Kelder. He toured extensively throughout India. he received yogic instruction from a wandering monk. in 1887. He was one of Paramahamsa Sri Madhavadasji Maharaj's two major students.K.  Sri Swami Sivananda Saraswati was born in Pattamadai. many scholars would agree that the yoga most practised today in the West was primarily influenced by the teachings of the great yogi masters Sri Tirumalai Krishnamacharya. He found his guru in Tibet where he studied yoga for eight years. Yoga Korunta.K. Sai Baba. and as promised in a vision of Babaji. His Divine Grace A. In 1930 he began teaching yoga in Mysore. a knowledge of the liberating science of Kriya Yoga. influenced mainly by texts such as Yoga Sutras. He went on to establish several research and health centres. Desikachar. Iyengar and K.During his lifetime Swami Sivananda guided thousands of disciples and aspirants all over the world and authored over 200 books. where Swami Kuvalayananda worked until 1932. India. Paramahansa Yogananda took these teaching to the West. Early visitors to the Indian sub-continent and the Himalayan Mountain region.S. Yoga Rahasya. India. as the most effective means of attaining God-realisation. He was a noted scholar. Ram Dass and many more. While serving as a medical doctor in Malaya. In 1924 he was initiated into Dashnami sannyasi by Swami Vishwananda Saraswati. He founded the Divine Life Society at Rishikesh in 1936.com 131 . physical fitness and yoga therapy. However. Sri Swami Sivananda. in 1855. Yogendra founded a yoga centre in Bombay. Pattabhi Jois all studied with Krishnamacharya as well as his own son T. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.C. laying the foundation of modern yoga. and the Sritattvanidhi – an ancient text he found in the private library of Maharaja of Mysore. in 1883.  Sri Tirumalai Krishnamacharya was born in Mysore. J. he met and began training Paramahansa Yogananada. Tamil Nadu. the other being Sri Yogendra.himalaya-yoga. who extolled the sacred science of Kriya Yoga Meditation in the Bengali Tantric Tradition. Krishnamurti. Swami Kuvalayananda became a famous Indian pioneer of the scientific study of Hatha Yoga. In 1920. His pursuit of Truth led him to Lahiri Mahasaya of Varanasi. This was mainly due to the advancement of travel and communications. the Sivananda Ayurvedic Pharmacy in 1945. Four Great Yogis  Sri Swami Kuvalayananda was born in Baroda. Indra Devi.V. and the Sivananda Eye Hosital in 1957. Sri Aurobindo.countries for the first time. Sri Yogendra. Sri Swami Kuvalayananda and Sri Yukteshwar.  Sri Yukteshwar Giri was born in Serampore. Maharishi Mahesh Yogi. going on to develop their own popular styles. India. establishing Self-Realization Fellowship Centres and making available to Truth-seekers around the world. such as W. B. Evan-Wentz. Through his guidance Sir Yukteshwar soon achieved the supreme spiritual state of enlightenment. in 1888. his greatest student. which lead him to renounce his practice and go to Rishikesh. were among the first Westerners to bring back to the West the ancient secrets of yoga. These were followed by other Eastern traditions and their teachers including. However. the true meaning of yoga is to bring about this change using systematic purification of the mind and body through spiritual. which also has many variations including Iyengar Yoga. The ripples of our everyday actions and reactions overlap into thousands of lifetimes until we can awaken our spiritual energy and learn the art of controlling the mind and transcend human existence. Karma Yoga. mental and moral discipline. towards enlightenment. Yoga was originally designed to guide us along this path to liberation from death and rebirth. Desikachar clarify the similarities and differences between the many paths found in modern yoga classes. can come under the branch of Hatha Yoga. There are four branches of yoga that can help us reach this goal. Maya has lured us into believing that we are separate from God. There are many techniques and philosophies that can help us to attain this goal. Bible. Yoga Sutras of Patanjali. Raja Yoga and Jnana Yoga. Kundalini Yoga.com 132 .K. Therefore. thus trapping us by our own karma . Ashtanga Yoga. and many more. This separation has turned us away from the path of righteousness. Although popular belief is that yoga refers to union between body.V. The following descriptions by T. the veil of illusion known as Maya has blinded the human spirit. The Sanskrit word yoga means ‘to unite. Raja Yoga is the path of meditation. They can be found in the Bhagavad Gita. which includes. Shiva Samhita. Dhammapada. mind and spirit. The yoga presented in this book focuses on Raja Yoga and Hatha Yoga. although integration with other branches of yoga is essential. Bikram Yoga and Sivananda Yoga. Yoga refers to a certain state of consciousness as well as to methods that help us reach that goal or state of union with the divine.Philosophy of Yoga In Indian thought everything is permeated by the Supreme Universal Spirit. ida and pingala. that is between one's individual consciousness and the Supreme Universal Consciousness. of which the individual human spirit is part. Upanishads. Dhyana Yoga and Kriya Yoga. the traditional acceptance is union between the jivatman and paramatman. physical. Hatha Yoga.himalaya-yoga. Koran. Any system within yoga that emphasises purification of the mind and body by the balancing of the lunar and solar forces. Patanjali Yoga. Mantra Yoga.the law of cause and effect. Karma is recorded and stored in the cosmic memory. to the cycle of death and rebirth. Bhakti Yoga. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. to yolk’. Traditionally Raja Yoga is preceded by the purification techniques of Hatha Yoga. which is defined as the process in which prana gradually rises upwards using mind control. Tantra Yoga: This vast subject encompassing all the above. mind. The possibility of making mistakes becomes correspondingly smaller the more our attention develops. When we are attentive to our actions we are not prisoners to our habits. Each of us is required to pay careful attention to the direction we are taking. He therefore advocated everyone to emphasize the practice of certain yogas over others. leading to deep states of relaxation until concentration becomes the spontaneous activity of consciousness. This means directing our thoughts towards the yoga session before we take on an actual practice. Kriya Yoga: We can understand Kriya Yoga when the emphasis is on action and the movement of awareness in rotation along fixed pathways. in accordance with individual temperament and taste. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. in every moment. our behaviour. and whatever happens. then we speak of the practice as Kundaini Yoga. heart. The advantage of attentiveness is that we perform each task better and at the same time are conscious of our actions. The more we progress. and the removal of the obstacle at the base of the spine. Desikachar translates the word yoga to mean ‘to come together’ and ‘to tie the strands of the mind together’.himalaya-yoga. emphasising all aspects of human life. The practice of yoga. and more. therefore. We should therefore begin where we are and how we are. requires us to act and to be attentive to our actions. Yoga. breath. This wisdom is found in many meditation traditions throughout the world. Raja Yoga: We can also understand Hatha Yoga as part of Raja Yoga. (See ‘Training the Mind’). our breathing. realising that we are made of body. T. T. Kundalini Yoga: When the emphasis is primarily on the concept of kundalini. emphasises certain energies that are normally squandered being directed in such a way that they can reduce the blocks that stand in the way of the flow of prana. This allows us to recognise that each of us has a different starting point depending on constitution and capacity. the more we become aware of the holistic nature of our being. attempting to create a state in which we are always present – really present.V. our health. therefore. Hatha Yoga: Hatha Yoga is so named when our practice focuses on removing the division between ‘ha’ and ‘tha’. body and mind. We should not compare or compete with others. Instead there is the possibility of considering our actions fresh and so avoiding thoughtless repetition. combining Hatha Yoga with other forms of yoga such as Bhakti Yoga and Karma Yoga.K. This careful observation will allow us to discover something new about ourselves. the purification of ida and pingala energy channels.V.     Sri Swami Sivananda recognised that every human being possesses and identifies with each of the following elements in different ways: Intellect. and our meditation. we do not need to do something today simply because we did it yesterday. Desikachar believes that the actual practice of yoga takes each person in a different direction. Once those mental strands of the mind come together to form an intention. We should accept our personal starting point and celebrate our individuality. If we are to become complete human beings we must incorporate all aspects of ourselves. also means acting in such a way that all our attention is directed toward the activity we are currently engaged in. happens. in every action. we are ready to begin the physical work. including our relationships with others. so that we know were we are going and how we are going to get there.K.com 133 . When we gain more understanding of ourselves and reach a point we have personally never been before. that is yoga. .himalaya-yoga..com 134 .. absorption Advanced Practice Kaivalya – The Eight Limbs of Yoga lead to extraordinary powers.. the intoxicating bliss of divine union and final liberation from the cycle of death and rebirth.” Yoga Sutras of Patanjali Erich Schiffmann believes that in the early days when yoga was first being developed the primary practice was meditation.. When the individual has reached complete understanding of his true self..Eight Limbs of Yoga The essence of the Yoga Sutras of Patanjali Remote Practice Yama – Abstinence: Moral discipline through universal morality ahimsa – non-violence satya – truthfulness asteya – non-stealing brahmacharya – self-control apavigraha – non-selfishness Niyama – Cultivation: Spiritual discipline through self-purification saucha – purity santosha – peacefulness tapas – self-discipline svadhyaya – self-study ishvara pranidhana – surrender to God Asana – Correct posture: Physical discipline though steadiness/cleansing Pranayama – Correct breathing: Regulation of the vital life force Direct Perception Pratyahara – Control of the senses: withdrawal from external influences Dharana – Concentration: training the mind through mental purification Dhyana – Meditation: contemplation. there arises a state of mind full of clarity concerning all things at all times. The poses came later as spontaneous expressions of that centred state. Raja Yoga “Yoga is like a rainfall of pure clarity.. It is the ability to direct the mind exclusively toward an object and sustain that direction without distraction. The ancient yogis found that through the discipline of yoga they were able to access a new way of knowing and being.. he will no longer be disturbed by the distracting influences within and around him... Thus the ability to understand the object fully and correctly is apparent. They discovered that 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Then. In combination they became known as Raja Yoga.. and thereby became more intuitive and effective in all they were guided to do. The mind can reach the state of yoga through practice and detachment. introspection Samadhi – One-pointedness: identification.. arises from the acceptance of evil as genuine and permanent. containing insights into the human psyche. the supreme universal spirit. there is complete unity of consciousness. Dormant areas of the brain can then be awakened leading to super-consciousness. vitality and freedom. illumination and enlightenment. gain mastery over the mind and emotions. Concepts. learning about objects from other people. theories and ideals . The Yoga Sutras of Patanjali show how.arises from the false belief that knowledge of external objects is true knowledge. and that this was the most direct way of experiencing firsthand the meaning of existence. His work later became known as the Eight Limbs of Yoga. revitalising the body. body and spirit must develop in a balanced way. ignorance. correct breathing and control of the senses – have no value in themselves. we can transform ourselves. These eight limbs are so closely connected that practising one without the other loses its value. through the practice of Raja Yoga. Patanjali organised the vast yogic literature of ancient India into an accessible system for daily practice. Those who have mastered the practice of yoga may enter this state of perfect unity whenever they wish. Depression . in a single position. it has become the keystone text in yogashrams and yoga teacher training programs worldwide. which is the soul. By releasing physical and mental tension and stress vast resources of energy are liberated. Integration occurs when consciousness ceases to regard even itself as an object of consciousness. When there is concentration. You cannot climb these final three steps without initially climbing the first five steps. which do not lead to freedom from disturbance. This allows the mind to turn inwards with meditation. and enters eternity and infinity.C.himalaya-yoga. Memory . In this way the techniques of Raja Yoga make the purification process deeprooted and ensure success on the path to enlightenment. the enigma of human existence and techniques for spiritual evolution. Only then is it possible to remove the veil of illusion and attain the goal of yoga.intuitive revelation happens when the mind is focused in the present moment. great vitality and defence against illness. The first five steps of Raja Yoga practice – abstinence. with God. and hence the conviction that freedom from evil is impossible. They bring joy. They ensure agility. Raja Yoga thus became the practice of awareness. Patanjali taught that there are five kinds of disturbances that prevent freedom of the soul:      Information from the senses . The earliest and most profound study of Raja Yoga is found in the Yoga Sutras of Patanjali. undisturbed from external influences. endurance and stamina. thinking about those objects and drawing conclusions about them. The Yoga Sutras of Patanjali show the royal road for achieving enlightenment – union with the divine. leading to union with the divine. wisdom and communion. Meditation means allowing knowledge to flow without interruption through consciousness. In Raja Yoga. and overcome obstacles to our spiritual evolution.engenders goals that are false.com 135 . Their value consists in their being the preparation for the final three steps. Regular practice of these techniques will combat elements such as laziness.direct perception of objects through the senses. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Curiosity . there is perfect knowledge. containing the essence of the Yoga Sutras. cultivation. This is because to live harmoniously the mind. Since its completion around 200 B. correct posture. eliminating tiredness and calming the nerves so that deep sleep becomes truly restful. concentration means holding consciousness steady. liberation from the bondage of worldly desires and actions. meditation and integration.turns perceptions of transient events and objects into permanent figments of the mind. inertia and over-excitement as well as increasing will power. Only then is it possible to sit quietly and develop the power of concentration. The soul transcends time and place. leaving you calm and refreshed. causing people to confuse transience with permanence. Hatha Yoga is the most widely practiced branch of yoga in the world today. You may wish to ask your yoga instructor to teach some of them to you. Yogacharya Sriavneesh Tiwai states. However. It is recommended that beginners and advanced students practise these purification techniques on a regular basis.Three simple techniques for purifying the frontal portion of the brain. Each of these six groups contains more than one practice. Trataka . leading to spiritual evolution. 2.Hatha Yoga The first step on the noble path of yoga is purification of the gross body. Without first eliminating toxins and impurities from the body we will not be ready for higher practices of yoga. asana.the sushumna nadi. it is still basically Hatha Yoga. giving the name ‘hatha’. This book has included a detailed description of trataka. Sirsha Dhauti and Hrid Dhauti. The six main groups of shatkarma are clearly described in ‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati: 1. Nauli .com 136 . using physical and mental purification techniques to purify and balance the pranic energy channels of ida (lunar) and pingala (solar) nadis. its unique techniques .” Hatha Yoga is a discipline whose aim is to ensure perfect health through the control of the body and concentration of the mind. Neti . Dhauti . including cleaning the eyes. provided they are under the direct supervision of a qualified and experienced yoga instructor. They are all excellent practices designed to purify the whole body and bring about first class health. 3. These correspond to ‘ha’ – left channel and ‘tha’ – right channel. nauli.Jala Neti and Sutra Neti. kapalbhati.Antar Dhauti. Your yoga instructor will instruct you as to the number of days or weeks you must practise each technique and at which point to only practise them on a monthly basis. to live a good life it is equally necessary to clean our mind and body through shatkarma. mainly Raja Yoga.himalaya-yoga. such as. Some of these techniques are quite simple.The practice of intense gazing at an object in order to develop the powers of concentration and dormant psychic faculties which we all possess. Iyengar Yoga. This all depends on the individual which is why professional guidance is essential. Vatsrar Dhauti.Techniques for washing and toning the large intestines. 5.are rarely taught in the West. pranayama and meditation. A process of cleansing and purifying the nasal passage. 6. These purification techniques prepare the student for meditation and higher states of consciousness. jala neti and sutra neti. tongue and scalp. (See Appendix 7). Basti . ears. although they may require careful preparation. and may be performed on a daily basis for the deep purification of the mind and body. Without cleansing of the physical system we will not gain maximum benefits from our practices. Shatkarma Traditionally. 4. Vaman Dhauti. A series of techniques for cleaning the whole alimentary canal from the mouth to the anus.A very powerful method of massaging and strengthening the abdominal organs.the shatkarmas. shatkarma are very important from the view of physical and mental health and are highly valuable in healing internal disorders. including Varisara Dhauti. “That as it is necessary to clean a utensil before pouring milk into it. Sivananda Yoga or Bikram Yoga. teeth. Although it may come under a different name such as Ashtanga Yoga. Vastra Dhauti. Hatha Yoga was primarily aimed at the purification process that precedes the practice of other forms of yoga. Kapalabhati . six internal cleansing techniques . As documented by Swami Swatmarama in Hatha Yoga Pradipika. This awakens the flow in the main pranic highway . It is recommended that a selected number of the techniques of Hatha Yoga and Raja Yoga should be practised daily and integrated 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Vahnisara Dhauti. (See Advanced Techniques). with other paths of yoga such as Karma, Bhakti and Jnana Yoga, in order to bring about a total and integrated change in one’s perception, understanding and being. Other traditions of purification include; Ayurveda, Traditional Chinese Medicine, Sweat Lodge, fasting, Amaroli - urine therapy. Seek proper guidance from a qualified medical advisor. Yoga Today Since the early 1900’s yoga has been developed, diluted and re-invented by thousands of teachers. However, to be truly called ‘yoga’ it should ultimately aim to alleviate our suffering and bring about a state of meditation, so that the spiritual aspects within us can spontaneously reveal themselves. This weakens the five afflictions which are ignorance, egoism, likes/dislikes, and the strong aversion to fear of death. Most of us are so bound up in the causes of our own unhappiness that we cannot recognise them. The goal of yoga is to gently cleanse and purify the mind and body, to awaken our higher consciousness, gradually revealing our true identity as a spiritual being. Many of the yoga styles taught throughout the world today are variations of Hatha Yoga. This involves a variety of physical stretching, breathing, relaxation and meditation techniques. Regular practice of these techniques was traditionally designed to purify the mind and body in preparation for meditation and higher states of consciousness. However, these days most commercial yoga classes consist of sequenced stretching, and this is what most people think of when we talk about ‘yoga’. The next question is usually; Which style of yoga? To which the common answer is Ashtanga Yoga, Iyengar Yoga or Bikram Yoga; predominantly physical styles. It has, therefore, become necessary for commercial health centres and teachers to differentiate between a ‘yoga class’ and a ‘meditation class’ so that students attend the right class; purely physical, purely mental, or both. We end up with adverts such as ‘Yoga and Meditation’. Please note: whether sitting, standing, walking or lying down, it all requires continuous momentary awareness; Yoga! (Only if the style of meditation is not of yogic origin should there be any further classification). If the class is purely physical then it should be named; ‘yogasana’ – union through steadiness of the body. However, in many commercial yoga classes today, the term ‘Indian stretching’ would be more appropriate, as the true spiritual objective of yoga is often completely absent. As the concept of what constitutes yoga is broadening as more people take it up, it is important for teachers to prioritise the true spiritual goal of yoga, instead of focusing on cosmetics and aesthetics, known as ‘Hollywood Yoga’ - yoga for the stars. Although it is the physical benefits of Hatha Yoga that has brought on the recent popularity of yoga classes, it is also promoting our greatest obstacle - attachment to the body. Several contemporary and prominent teachers have successfully patented and attached their own name to these popular modern styles. Even though many teachers only emphasise the physical aspect, a lot of benefit is still getting through to the public. Rest assured, there are still many inspiring yoga teachers throughout the world offering guidance to divine knowledge for the sincere seeker of Truth. (See Appendix 10). www.himalaya-yoga.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. It is meant to provide guidance and counsel for those who wish to practise. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 137 4 hour Hatha Yoga Program designed for me by my guru in 1993 4.00 am Preparation - Sit in meditation pose - Siddhasana Chanting - Om Om Om Opening Prayers Gesture of Psychic Union - Yoga Mudra x 5 Body Steadiness - Kaya Sthairyam x 10 minutes Heart Chakra Awareness - Hridyakasha Dharana x 10 minutes Shatkarma - Internal Cleansing Short Intestinal Wash - Laghoo Shankhaprakshalana Elephant Action (water vomiting) - Gaja Karma Kriya Nasal Cleansing with water - Jala Neti Nasal Cleansing with thread - Sutra Neti Frontal Brain Cleansing - Kapalabhati x 5 rounds/20 breaths Bellows - Bhastrika x 5 rounds with 30 seconds retention Abdominal Massaging - Nauli x 10 rotations Relax in corpse pose - Savasana x 5 mins Surya Namaskar - Salutations to the Sun x 6 rounds Standing Asana - Hold each asana for 2 minutes Warrior 1, 2, 3 - Virabhadrasana Triangle 1, 2, 3 - Trikonasana Tree - Vrksasana Eagle - Garudasana Sitting Asana - Hold each asana for 2 minutes Celibate - Brahmacharyasana Half Spinal Twist - Ardha Matsyendrasana Cat - Marjariasana Forward Bending - Pachimottanasana Bridge - Setuasana Boat - Navasana Camel - Ushtrasana Cobra - Bhujangasana Crane (Crow) - Bakasana Bow - Dhanurasana Locust - Salabhasana Child - Balasana Headstand - Sirsasana Shoulderstand - Sarvangasana Plough - Halasana Fish - Matsyasana Two-legged Shoulder - Dwi Pada Kandharasana Half Wheel - Ardha Chakrasana Sleeping Gas Release - Supta Pawanmuktasana Relaxation - Relax in corpse pose - Savasana Yogic Breathing - Prana Shuddhi x 10 minutes Rotation awareness and visualisation - Yoga Nidra x 20 mins Pranayama - Sit in meditation pose - Siddhasana Cooling Breath - Sheetali x 10 rounds 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 138 Purification of Energy Channels - Nadi Shodhana with Mahabandha x 20 rounds Psychic Breath - Ujjayi with Kechari Mudra x 10 minutes Activating the Digestive Fire - Agnisar Kriya x 3 rounds/30 Meditation - Sit in meditation pose - Siddhasana Mindful Walking - Chankramanam x 10 mins Inverted Psychic Attitude - Vipareeta Karani Mudra x 21 rounds Candle Gazing - Trataka x 20 mins Inner Space Consciousness - Chidakasha Dharana x 20 mins Location of Chakras - Chakra Anusandhana x 9 rounds Internal Chanting So Ham - Sabda Sanchalana x 59 rounds Flowering Lotus - Shambhavi x 11 rounds Concluding Prayers Chanting - Om shanti shanti shanti Palming x 3 Hari Om Tat Sat THE FIVE POINTS OF HATHA yoga Professional guidance is essential, especially in correctly understanding and applying fundamental principles. Teachers are very useful especially for beginners in helping them stay on the path and avoid misunderstandings. To clarify the science of Hatha Yoga and make it accessible to the majority of seekers, Swami Vishnu-devananda extracted its essence and presented it in five universal principles for physical and mental health as well as spiritual growth. These five principles constitute the essence of the teachings of Himalaya Yoga and Sivananda Yoga Vedanta Centres. 1. Proper Exercise Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great discomfort will ensue with time. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life. 2. Proper Breathing Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity. 3. Proper Relaxation Long before the invention of cars, planes, telephones, computers, freeways and other modern triggers of stress, the ancient rishis and yogis devised very powerful techniques of deep relaxation. Many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles we can thoroughly rejuvenate our nervous system and attain a deep sense of inner peace. 4. Proper Diet Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, yoga advocates a lacto-vegetarian diet. This is an integral part of the yogic lifestyle. 5. Meditation Here is the most important point of all, we become what we think. Thus, we should exert to entertain positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A positive outlook on life can be developed by learning and practising the teachings of the philosophy of Yoga and Vedanta. The mind can be brought under perfect control by the regular practice of meditation. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 139 By concentrating on one of the chakras while doing asana or other practices. This is combined with unblocking and purifying the chakras.000 nadis in the pranic body that cross at thousands of junctions in the body called ‘chakras’. pingala and ida. the moon. This is a natural process. reducing the heart rate. are directly connected to the flow of breath in the nostrils. Prana is the vital life-force energy that pervades the universe. Prana travels through the human body along thousands of subtle channels called nadis. so that the flow of prana through the sushumna nadi becomes open and unobstructed.APPENDIX 7 Nadi . which represent the equal and opposite forces within the body.CHAKRA – kundalini “The kingdom of heaven is within you. the flow of prana in ida and pingala is completely involuntary until yogic techniques control it. However. The balance of these two forces is essential and is the basic aim of Hatha Yoga leading to perfect health of mind and body. If Ida is dominant then the mind will be overactive. speeding up the heart rate. behind the centre of the eyebrows. The prime aim of Hatha Yoga is to bring about this balance in the flow of prana in the pingala and ida nadis. extrovert and masculine. Ida coincides with the parasympathetic nerves. Nadi means ‘flow’ or ‘current’. when the flow in both nadis is equal (manifested by equal flow in both nostrils) that sushumna nadi begins to flow. It is along this channel that the major chakras of the body are located and is the main highway for prana in the body. having a warming effect and relating to the right nostril. but also on the subtle or astral energy level. These two forces. Throughout the day we tend to operate either more mentally or more physically. dilating the blood vessels and increasing respiration. having a cooling effect and relating to the left nostril. for perfect physical and mental balance both nostrils should flow for 12 hours per day. giving balance and health throughout. to the ajna chakra in the midbrain. It may be the breath. which correspond to nerves in the physical body. However it may take many years of dedicated practice and patience to purify the nadis and the chakras and awaken the sushumna nadi. Hatha Yoga is therefore a system of purification of all the energy channels in the body and mind. (See Meditation 3). with the flow of breath dominating in one nostril. or a physical part of the body. prana is stimulated to flow through that chakra. Pingala coincides with the sympathetic nerves. or solar force. pranayama and meditation technique a particular point in the body is recommended for concentration. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Together with each asana. or lunar force. the Sun. or one of the chakras. Ida is passive. There are 72. It is this period.” Jesus Christ Nadi The healing process of yoga not only operates on the physical and mental levels.com 140 . If pingala is dominant then the body will be restless. By directing the mind to specific regions of the body the effect of the particular practice is greatly increased. so that neither the mental or physical faculties are dominant.  Ida nadi is represented by ‘ha’. Either side of the sushumna nadi are two nadis. (See Pranayama). The most important nadi in the body is the sushumna nadi:  Sushumna nadi joins the mooladhara chakra at the base of the spine. and they are made of astral matter. Central to Hatha Yoga is the cleansing and purifying of these subtle energy channels and awakening of the chakras through the movement of prana.himalaya-yoga. Pingala is active. ida and pingala. At this point Kundalini Yoga training may begin. constricting the blood vessels and decreasing respiration. introvert and feminine. It is these two nadis that give Hatha Yoga its name:  Pingala nadi is represented by ‘tha’. However. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 141 . As we tune in to this power. and musical intervals used in Nada Yoga –psychic sound. Ajna Chakra Location . It can be open or blocked. which control the circulation of prana permeating the entire human structure. promoting vitality and strength. On a physical level chakras correspond to the major nerve plexuses and endocrine glands in the body.Visualise bindu as a tiny crescent moon on a dark night. Presented here is a brief guide for those new to meditation. The chakras are then able to absorb and store greater quantities of prana. mental. Psychic Centre . Creating change to restore the related energy system to a state of balance will create change at the physical level. Bear in mind that sahasrara is not really a chakra. Each frequency holds the gift of a certain power.Sahasrara means ‘one thousand’ and is visualised as a shining lotus of one thousand petals. Presented here is a brief description of the grand chakra system based on the teachings of Swami Satyananda Saraswati. we are internally empowered to deal with the specific life challenges of that energy centre.Bindu means 'point’ or ‘drop’. immortality. mind.At the top of the head is the abode of highest consciousness. These chakras contain our physical.At the top of the spine in the middle of the head. attaining supreme knowledge and passing beyond birth and death. for example. Each chakra represents a different aspect of human existence and potential. A chakra can be over-vitalised. Physical Centre . It is the culmination and sum of all the chakras. It is from where the nectar of the Gods is poured. India. back portion of the head is the source of the nectar of immortality known as amrit (soma).himalaya-yoga. Chakras vibrate at different frequencies corresponding to the colours of the rainbow. Chakras are vortices of pranic energy at specific areas in the body. the individual soul with the supreme soul. or in a state of balance.Chakra Chakra meditations are beyond the scope of this book. Chakra is the Sanskrit word for ‘wheel’ or ‘vortex’.At the crown of the head is the sum of all the chakras. Visualisation . They present us with the opportunity to establish a root relationship and to satisfy a deep soul desire. of the reproductive system will usually manifest with obvious physical symptoms such as disrupted menstruation. The physical symptoms will be mirrored by dysfunction within the related energy network and the chakra itself. Psychic Centre . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Visualisation . of the Bihar School of Yoga. the highest abode of consciousness. longevity. body and spirit. which assists us in living more meaningful and fulfilling lives.Ageing. Each chakra corresponds to certain physical systems and the related organs. Sahasrara Location . There is a direct relationship between the condition of the chakra and the corresponding physical organs that are closest to them. Bindu Chakra Location . psychic and karmic history.paramatma. Shiva. In most people these chakras lie dormant or inactive. under-vitalised.At the top. It is with the practice of yoga that these centres of energy may be awakened and cleansed. uniting matter and energy. thus purifying and unblocking each chakras.com 142 . which enhances our human experience. This is the goal of yoga. allowing free movement of prana throughout the body. the Universal Supreme Consciousness . vitality. the centre of intoxicating bliss and enlightenment. the symbol of pure consciousness. Physical Centre .It is in sahasrara that the mystical union of shiva and shakti takes place. Dysfunction. Vishuddha Chakra Location .Earth # 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Experience energy in the form of light radiating from this point and permeating the whole region.In the spine near the navel. It is the storehouse of habitual conditioning and the most primitive deep-rooted instincts. Manipura Chakra Location .In the spine near the sex organs.It governs the heart. Imagine it to be steady and unflickering like a flame in a windless place.Anahata means ‘unstruck’. self-assertion. Swadishthana Chakra Location .Swadhishtana means ‘one’s own abode’. lungs. Ajna means ‘command’ where pingala nadi. Visualisation .Right understanding and discrimination.A blue lotus with a tiny bright flame burning at the centre.The ajna chakra governs the pineal gland and is the bridge between the mental and psychic dimensions. Physical Centre . It is the centre of the primordial psychic sound. allowing all thoughts to dwell on the inner guru. the seat of the inner guru.It governs the reproductive and excretion systems. It is here that these two forces responsible for the experience of duality unite with sushumna nadi – the spiritual force. Mooladhara Chakra Location . Physical Centre . Physical Centre . and just above the mooladhara chakra.Vishuddhi means ‘purification’ and governs the vocal chords. Element – Air Psychic Centre . giving the feeling of intoxicating bliss. the pulse of the universe that is beyond this material world.A blazing sun or a ball of fire. the source of all sound. Anahata Chakra Location . Physical Centre . Visualisation . and ida nadi converge at ajna chakra. the seat of the individual and collective unconscious.In the spine near the back of the throat.It is visualised by a large white icy cold drop of sweet nectar falling down from bindu to this centre. Visualisation . Physical Centre .Manipura means ‘city of jewels’ It is the centre of fire. Visualisation . Element – Fire Psychic Centre . like a lustrous jewel radiant with vitality and energy.himalaya-yoga. The tides of the ocean represent the ebb and flow of awareness. Element . circulatory and respiratory systems.Psychic Centre . the indwelling spirit of all beings which is undisturbed by the winds of the world. larynx. Psychic Centre .Ajna is the centre of intuition and wisdom. This is jivatma – the individual soul. Visualisation .In the spine near the heart. Element – Water Psychic Centre .It governs all the systems in the digestive area. dynamism and dominance.com 143 .A vast deep ocean with dark waves beneath a night sky.It is visualised by the symbol Om  surrounded by a tiny white light entering the chakra through the bhrumadhya – eyebrow centre.At the base of the spine in the perineum is the lowest of the major chakras. where the mystical amrit is tasted and processed. thyroid and parathyroid glands. spread out. appeared to have receded into the distance until I became entirely unconscious of it. entirely enveloped in a halo of light. according to T. Physical Centre . in the form of prana shakti . Desikachar there are no historical or traditional references to support this view. Other spiritual systems seek to awaken the chakras. a small point of awareness confined to a body. Some spiritual systems seek to educate the whole being. It is impossible to describe the experience accurately. raise it up through the chakras to sahasrara. The illumination grew brighter and brighter. the roaring louder. I experienced a rocking sensation and then felt myself slipping out of my body.It is the seat of the primordial energy known as prana shakti.A red inverted triangle that symbolises energy and solidity.Mooladhara means ‘root centre’ and governs all the lower chakras and physical centres. It is prana. in all directions without any barrier or material obstruction. Yogic texts such as the Yoga Yajnavalkya point to kundalini as an obstacle that must be burned up and removed. The Evolutionary Energy in Man’. bathed in light and in a state of exultation and happiness impossible to describe. The chakras can evolve naturally over a long period of time as part of the development of the whole person. I was completely taken by surprise. The Evolutionary Energy in Man. Kundalini Yoga In his remarkable book.” Excerpts from. Kundalini.V. Visualisation . leading to enlightenment and liberation from the cycle of birth and death. However. but instead was a vast circle of consciousness in which the body was but a point. 1970. that enters the sushumna nadi and rises to sahasrara. but regaining my self-control. as it were. Krishna.primordial creative energy. I was no longer myself. with a roar like that of a waterfall. immersed in a sea of light simultaneously conscious and aware at every point.himalaya-yoga. Gopi. normally the immediate object of its perception. Visualisation techniques can lead to the discovery and location of each chakra. or to be more accurate. What is Kundalini The common understanding of kundalini is that it is a latent cosmic energy that rests in the mooladhara chakra at the base of the spine. in preparation for Kundalini Yoga and Kriya yoga. The aim of yoga is to awaken this energy. USA: Shambala Books. I felt a stream of liquid light entering my brain through the spinal cord. Entirely unprepared for such a development. spreading outward while the body. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. It is symbolised by a sleeping snake coiled three and half times around a shiva lingam. without any feeling or sensation coming from the senses. knowing that this will accordingly affect the whole being. without any idea of corporeal appendage.com 144 . It is also possible to quicken the pace of opening and to accelerate this evolutionary process. It grew wider and wider.Psychic Centre . I was now all consciousness without any outline. no longer as I knew myself to be. ‘Kundalini.K. I felt the point of consciousness that was myself growing wider surrounded by waves of light. the source of all energy in mankind and the universe. knowing that the chakras will change accordingly. to enhance inner stability and balance. Gopi Krishna described his kundalini experience as follows: “Suddenly. When it is awakened it rises up through the sushumna nadi to the crown chakra whereupon the practitioner experiences the super-consciousness state of enlightenment. keeping my mind on the point of concentration. not kundalini. in Christianity.Patanjali also describes this obstacle as a form of ‘avidya’. where it joins with shiva – the seat of pure consciousness. as Gopi Krishna described. it stimulates the dormant areas of the brain. There are many similarities to this in other religions. unobstructed. This is a very difficult process. at the top of the head. After several years of practising Hatha Yoga sincere students may wish to practise Kundalini Yoga. confusing the gross with the subtle. This is what is truly meant by kundalini. can be awakened using specific advanced yogic techniques. and when prana is flowing freely up along the sushumna nadi and throughout the body.himalaya-yoga. It has only been necessary to include this additional information in order for the student to fully understand the ultimate goal of all yogas. the ritual of joining bread – prana. prana shakti – primordial creative energy. Common to all theories of kundalini is that when the mind is controlled. When shakti is permanently united with shiva in sahasrara. resulting in the individual experience of higher planes of consciousness which are normally unobtainable.com 145 . and wine – consciousness. requiring extreme discipline and proper guidance from an experienced teacher. It rises through the other chakras to the sahasrara. Kundalini Yoga is beyond the scope of this book. all the chakras are open. which is translated as ‘incorrect comprehension’.  Om – Sacred Mantra of Yoga 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. which is self-realisation and union with the Divine. the obstacle of ignorance that must be burned up before prana can enter the sushumna nadi. all the nadis are purified. this latent cosmic energy.’ The key is to use clear perception to break out of deep rooted habits in order to attain ‘vidya’ – ‘correct understanding’. Kundalini Yoga is for advanced students only and should never be attempted without guidance from a qualified instructor. and act as a pathway between normal states of consciousness and super consciousness. for the mind is rendered calm and concentrated.himalaya-yoga. It repeats itself spontaneously with every breath. The mind vibrates with the sound of the mantra. One does not need to be a Hindu or a Buddhist to make use of a particular mantra.. Mantras are also used to invoke a particular deity that is being asked to bring physical. Many cultures and religions make use of mantras. If used correctly they can bestow many blessings on the practitioner. A personal mantra is a spiritual tool and should not be discussed in general conversation.com 146 . happiness and beyond. During the early stages of yogic practice. It becomes an integral part of the individual’s being and needs absolutely no conscious effort. ‘So Ham’ and ‘Om Ah Hum’.APPENDIX 8 Mantra – yantra . Parsis. In this book I have suggested ‘Om’. The devotee is gradually converted into a living centre of spiritual vibration. in which sound vibration joins with thought vibration and there is no awareness of meaning. the chosen mantra should be repeated over and over again with effort of will and full awareness. or Om may be used. Never change the mantra unless instructed to do so. A mantra is a word or group of words that contain powerful healing vibrations within the syllables of the words. Repetition will lead to pure thought. Ask your spiritual guide which mantra is most suitable for you. Later. promoting harmony throughout our whole being. Your mantra may also come to you in a dream or in meditation. It is a very powerful way of approaching meditational states. There are thousands of mantras in use today. This is a very powerful way of approaching meditation states. mental and spiritual healing. but this may be exchanged for your personal mantra. The chanting of mantras activates and accelerates the creative spiritual force. Granth Sahib. and more potent. or Koran respectively. When first using a mantra it is best to repeat it aloud by co-ordinating the repetition with the breath. the mantra is repeated automatically without strain or effort. The following is a selection of mantras that I have found to be widely used in yoga and meditation: 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. or Mother of Jesus. If you do not have a personal mantra..mandala “Living with 24 hours a day spiritual awareness is the key to health. except with your spiritual guide. Although mental repetition is stronger. Sikhs and Muslims may select a name or mantra from the Zend Avesta. speak to your yoga instructor.” Swami Shyam yogi Mantra Mantra is a Sanskrit word meaning ‘the thought that liberates and protects’. This awareness and concentration prevents the mind from thinking of other things. which may be directed for the benefit of the one who uses it and for that of others. day and night. Eventually after continuous and dedicated practice. In this way the mantra acts as a pathway between normal states of consciousness and super consciousness. the mantra may be repeated aloud if you become drowsy. The mantra spontaneously manifests itself and becomes an integral part of the mind. is to repeat the mantra mentally. Mantras are used to focus and concentrate the mind. Sri Swam Sivananada suggests that devotees of Christ may use the name Jesus or Hail Mary. or ‘May the healing power of the universe flow through me. the Christian word ‘Amen’ and the Islamic word ‘Ahimn’ the Sanskrit word ‘Om’ means ‘all’ and conveys concepts of ‘omniscience’. or ‘ Heavenly Father. Vajra Guru Padma Siddhi Hum Salutations to great guru Padmasambhava. Om is the ocean into which all rivers of names. may we receive thy blessings on our body. Om is the magic word of marvellous potency. destroy our sins and guide us in the right direction. Om is the mystic word of power. ‘AUM’ 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. sounds and words flow. Students of yoga regard Om. All yogic mantras begin with Om. ‘A’ signifies the physical world. ‘A’ as in heart. may we be free from karma and reach enlightenment. Om is the king of all sounds or words. Dhiyo Yo Naha Prachodayat O Creator of the universe. Om Ah Hum From the hearts of all the holy beings. The correct way to pronounce Om is ‘AUM’. Namu Myoho Renge Kyo Glory to the Lotus Sutra and the teachings Buddha. pure consciousness. for the whole essence of the teachings of yoga is compressed into this symbol. Om is the priceless treasure to the student on the path of yoga. wisdom and compassion and reach self-realiSation like the jewel in the lotus. Om Namah Shivaya Salutations to Lord Shiva. filling me with love and light’. or ‘My individual spirit is part of the Universal Supreme Spirit that permeates all creation and beyond‘. Om is the inner music of the soul. ‘U’ the mental world. Om is the all-pervading sound of the universe. Bhargo Devasya Dhimahi. Ram Ram Hare Hare Through our deepest devotion to the Lord God Krshna. This is very important as the three letters have three meanings in one. although the essence is the same.” Like the Latin word ‘Omne’. Hare Krshna Hare Krshna. ‘U’ as in moon.Om I am One with the Supreme Infinite Spirit. Meaning of Om Om is the Sanskrit word meaning ‘supreme infinite spirit’ or ‘person’. ‘omnipresence’ and ‘omnipotence’. represented by the symbol  with great respect. Krshna Krshna Hare Hare. and ‘M’ is the world which is beyond the reach of the intellect. “Om is all in all. By your blessings and gifts may we reach perfection and enlightenment. Om Bhur Bhuvah Swaha. Hare Ram Hare Ram. If you meditate on the word Om you will experience the meaning and power for yourself. speech and mind. the prince of yogis. We are one’. Only when said quickly does the ‘AU’ become ‘O’. Om Mani Padme Hum May we receive the blessings of love. “AAAAAAUUUUUUMMMMMM”. May thy radiant power illuminate our intellects. Sri Swami Sivananda writes. Tat Savitur Varenyam. my entire being is filled with love and light. we meditate upon thy splendour. Om is the root of the entire universe. The word Om can mean many different things to different people. It is the most commonly used mantra in meditation and yoga. ‘M’ as in mother. For example it can mean ‘Welcome to the Gods’.com 147 . So Ham I am Shiva. It is believed to have emanated from the cosmic vibration. Om is the voice of all creation.himalaya-yoga. It is suitable for beginners. generating sublime and soul-stirring thoughts. A mala is combined with the practice of japa. more powerful manasik japa. ignorance.himalaya-yoga. a small dot representing the union of the cosmos and the mind. and when we feel sleepy. every vein. Mandala Mandala is the Sanskrit word for ‘circle’. Upanshu Japa . A square fence around the 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. There is an extra bead called Mount Sumeru where the mala is tied. Om should be chanted from the very bottom of your heart. and focusing the body. synchronised with the rotation of a mala. filling your entire being with universal healing energy. bones or gemstones. setting up new vibrations and conditions and awakening the spiritual centres. Upanshu japa is the bridge to the subtler. and represents the sacred space or microcosm of reality. It quickly brings mental peace and helps to prevent and soothe many psychosomatic disorders. that when meditated upon. the waking state . Correctly chanting Om will eventually reunite the individual human spirit with the Supreme Universal Spirit. and the deep sleep state . tense. harmony and wisdom. There are three modes of japa. bringing peace. knowing its profound meaning. shutting out all worldly thoughts. Feel Om gush fourth with its true colour from every nerve. including being drawn or painted on the ground and wall. and may be used during the quieter moments of the day. directing the emotions. This is the most subtle of of the three modes. The practice of the mala has therapeutic value because of its effect of concentrating the mind. A mala may be used to count the number of repetitions of your mantra. middle and end. Chanting Om arouses and transforms every atom in the physical body. the beginning. The beads are usually fashioned from sacred wood.108 holy books that contain the essence of yogic wisdom. angry. depressed. chanting Om loudly and rhythmically for ten minutes with deep concentration and understanding will remove the chatter of the mind. As soon as you sit for meditation. every cell. promoting deeper realms of consciousness. At the beginning and end of all yogic sessions and especially at the start of meditation. or unhappy. Chanting Om is a very powerful meditative technique and has a tremendous influence on the mind.cessation of consciousness. Mandalas are visual diagrams.objective consciousness. knowledge and enlightenment. Om may be synchronised with the breathing during many yoga and meditation exercises and may be mentally repeated throughout the day. Malas are powerful meditative tools that become spiritualised as the mantra is repeated and the beads are counted. every atom. They can be made from any material. The centre of the mandala is usually the bindu. Japa means ‘to rotate’ and involves the continuous and rhythmical chanting of a mantra.whispering and inarticulated japa. The mantra may be chanted as loud as you like. and also as an anchor to prevent daydreaming. and spontaneous chanting occurs. Mala A mala is a string of 108 beads representing the Upanishads . with concentric circles represents the levels of existence. No audible sound is emitted. yet the mantra is clearly heard in the mind.represents the past. seeds.com 148 . which may be interchanged freely according to the clarity of mind: Baikhari Japa . Om is usually chanted three times. present and future.subjective consciousness. If chanted correctly it is one of the most powerful methods of rapidly relaxing the mind and body. Ajapa japa is when the mantra is so deeply planted in the mind and body that it repeats itself without effort.audible and articulated japa. unlock esoteric mysteries. every molecule and every corpuscle in your body. all of which lead to the spiritual realm. The lips are moved but they create no loud or external sound. the dreaming state . Manasik Japa – mental japa. It should be performed when the mind is calm and reasonably free of thoughts. circles with open gates protect the sacred space. It acts as a powerful point of focus for spiritual aspirants. textiles. Most mandalas contain a host of deities as well as inanimate objects. flat table. Buddhist Mandala – Tibet Sri Yantra – India Yantra Yantra is a Sanskrit word meaning ‘a mystical instrument that restrains’. each with different lessons to teach. Mandalas are often composed of intricate mazes of triangles. The mandala is usually destroyed shortly after its completion. a mandala is an imaginary palace that is contemplated during meditation. precious stones. All you have to do is concentrate on the yantra.com 149 . Above is pictured is the Sri Yantra. Yantras are made up of various materials such as paper. If your concentration is intense enough. Yantra is a diagram representing the astronomical position of the planets over a given date and time. These mandalas are usually displayed in two dimensions. The goal of one who meditates on a mandala is to travel to the centre. squares and lotus petals. The construction process takes several days. You may realise the nature of the yantra.himalaya-yoga. representing wisdom and guiding principles. plunge through the centre and learn from your own experience. There are many different mandalas. It is the most well-known of all yantras and is a particularly powerful tool for inducing meditation. so too can yantras assist us to attain success and happiness through astrological guidance and assistance. and are commonly made from paper. metal plates and alloys. They are considered auspicious in Hindu mythology. and transcend this human existence. In a sand painting the sand is dyed and then carefully placed on a large. sizes and colours of these objects. determined to attain the self-realisation that there is no difference between the individual human spirit and the universal supreme spirit. In Tibetan Buddhism. and simultaneously the nature of yourself. Keep an open mind. but by deep concentration and reflection you can be drawn through the centre. by offering it to the deity and then pouring it into the nearest river. At first it is a mere geographical configuration. The deities are represented as Sanskrit characters. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. If used correctly mandalas can bestow many blessings upon the practitioner. Just as the planets above have their peculiar gravity which governs basic emotions and karma. depending on the prescribed procedures defined under vedic astrology. By meditating on the representation. then it can bring higher realisation. If used correctly yantras can bestow many blessing upon the practitioner. Each object in the palace has significance. thereby reaching enlightenment. it helps us reach enlightenment. and are used to generate positive energy in all areas of life. Tradition dictates the shapes. and coloured sand. com 150 . rajasic or sattvic. A sattvic diet thus leads to true health: a peaceful mind in control of a fit body. On an apple tree. They destroy the mind-body equilibrium. fresh fruit and vegetables. or salty are rajasic. sour. with a balanced flow of energy between them. One of the most dramatic changes that can be made is adjusting our diet. even if the naked eye cannot see it.himalaya-yoga.darkness. all actions: Sattva . It calms and purifies the mind. and herbs. making the mind restless and uncontrollable.APPENDIX 9 three gunas . The Sanskrit word guna means ‘qualities’ referring to ‘the qualities of the mind’ and ‘qualities of the universe’. salt and chocolate. passion. untainted Rajas . milk. such as sharp spices or strong herbs. inertia It is believed that in nature one quality of the three always predominates. But no matter which quality prevails. pure fruit juices. and can be explained with the three gunas. sprouted seeds. grains. feeding the body at the expense of the mind. honey. dry.” Achaan Chaa The Three Gunas The philosophy of yoga offers guidelines for all areas of life.purity. Too much rajasic food will overstimulate the body and excite the passions. some of the fruit is ripe (sattvic). the process of change Tamas . Rajasic Food . The three gunas encompass all existence. some ripening (rajasic) and some overripe (tamasic). fish. the most suitable one for any serious student of yoga and meditation.This is the purest diet. according to the situation. seeds. Rajasic foods include hot substances. It nourishes the body and maintains it in a peaceful state. nuts. eggs. butter and cheese.activity.three doshas “Only experiencing for yourself can give you true faith. and that the yoga aspirant should always exert to increase sattva in their lifestyle. pulses. The yogic system of nutrition recognizes three types of food:  Sattvic Food . but part will be rotten. Only in enlightenment are the gunas completely transcended. Sattvic foods include cereals. enabling it to function at its maximum potential.Foods that are very hot. legumes. bitter. especially in diet and behaviour. wholemeal bread. In all people one of the three gunas has superior strength and is reflected in all they do and think. The philosophy of yoga teaches that the gunas can be found in all beings and objects surrounding us. an element of each of the other two will always be present as well. Eating in a hurry is also considered rajasic. Most of an individual apple will be ripe. the action is basically rajasic but the decision to rob and the motive may be predominantly tamasic. like coffee and tea. stimulants.  10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and part will be in the process of changing from one state to the other. If a man commits a robbery. fire Apu . the lightest and subtlest of the five elements. fermented foods. Tamasic items include meat. It carries the meaning of ‘that which digests’ and is associated with the idea of being yellow-tinged or bilious.com . Prana is withdrawn. powers of reasoning become clouded and a sense of inertia sets in. sweetness. pressure. and thoughts through the mind. and then orchestrates the appropriate response via the organs of action. Akasha . such as vinegar. Vata promotes a healthy balance between thought and emotion and gives rise to creativity. nutrients through the alimentary tract. Pitta also governs our ability to absorb ideas and impressions and to perceive the true nature of reality.space Vayu . activity. and stale or overripe substances. The body's resistance to disease is destroyed and the mind is filled with dark emotions. the five fundamental elements that make up the universe also make up the human physiology. Because vata regulates the nervous processes involved with movement. emotions. drinking. Ayurveda describes these three combinations as doshas – tridosha. Restoring balance of tridosha is the central theme of the Ayurvedic approach to health. meaning ‘to shine’.water and earth (Each of these doshas is further divided into five sub-doshas).himalaya-yoga.The term vata stems from the Sanskrit word ‘vaayu’. garlic.space and air Pitta Dosha .fire and water Kapha Dosha . alcohol. and clear comprehension. In its widest sense. It is considered in some ways to be the most influential of the three doshas because it is the moving force behind the other two doshas. eating. which are incapable of movement without it. such as anger and greed. organic acids. the flow of blood through the circulatory system. Vata is composed of the elements space and air. tobacco. It is responsible for all movements in the mind and body: the movement of air in and out of the lungs.air Agni .A tamasic diet benefits neither the mind nor the body. 151  10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.earth These elements appear in man in three main combinations. Pitta digestive function includes all chemical and metabolic transformations in the body as well as processes which promote heat production. which means ‘that which moves things’. and our general functioning. which are biological humors or psycho-physiological energies: Vata Dosha . onions.temperature. It stimulates the intellect and creates enthusiasm and determination.water Prithvi . The Three Doshas According to Ayurveda – the mother of holistic medicine from ancient India. Think of it as the energy stored in the chemical bonds of all the organic substances that make us up: it is encoded in our hormones. Pitta is often regarded as the ‘fire’ within the body. thoughts. lightening and music. Vata dosha is responsible for all activities and sensations related to the body. its disturbance can often have far-reaching consequences. The appropriate sensory organ converts them into internal psychological events. Overeating is also regarded as tamasic.  Vata Dosha .The term pitta comes from the Sanskrit word ‘pinj’. enzymes. Tamasic Food . Pitta Dosha . It is the intelligence which channels perceptions . and endurance. we eventually lose our good health. the climate where we live. an ancient Ayurvedic text. levels of environmental pollution. In order to recommend an individual program for restoring balance. providing vision.and neurotransmitters. its energy promotes self-healing and the ongoing processes of self-repairs of which we are largely unaware. Most people have two doshas that are more or less equally dominant.com 152 .himalaya-yoga. an Ayurvedic healer can perform a pulse assessment to discover our unique doshic make-up and the exact nature of the imbalances. This means that we need to maintain our original doshic make-up or prakriti through life as much as possible to maintain good health. Kapha is the force that provides structure to everything from an individual atom or cell to the sturdy musculoskeletal frame. with the remaining one less dominant. compassion. Together.  Kapha Dosha . It gives strength. kapha acts to limit and control these two forces and prevent their excessive activity. stability. forgiveness. herbal formulas and lifestyle changes can all help restore and maintain balance. It promotes human emotions and capacities such as love. and is commonly described as ‘biological water’. the lifestyle we lead. If this imbalance is not corrected. both physical and psychological. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. form the fundamental protoplasm of life. blood colour. the work we do. diet. Tridosha In this way tridosha orchestrates all activities that occur within us. This creates vikriti or imbalance. loyalty and patience. the three doshas within us need to be in balance. For good health and wellbeing to be maintained. meditation. the two elements that compose kapha . Factors such as the dietary choices we make. teaches that pitta functions in digestion and heat production.The term kapha has its root in the Sanskrit words ‘ka’ which means water and ‘pha’ to flourish. One very important function of the kapha dosha in the human body is that it governs immunity and resistance against disease.water and earth. Where vata and pitta effects become active in the body. Each of us has a unique doshic thumbprint. the nature of our relationships with people and even just the passage of time can cause one of more of the doshas in our prakriti to increase or decrease from its original level in our constitution. Yoga. Charaka Samhita. In Ayurveda the combination of the three doshas that we inherit at conception is called our prakriti or original constitution. understanding. and skin lustre. It also governs the formation of all new cells and tissues of the body and imparts mind-body-spirit stability and resilience. Only one person in a million becomes enlightened without a teacher's help. If. by the conjunction of conditions. The word ‘guru’ comes from the Sanskrit ‘gu’ meaning darkness and ‘ru’ meaning light. Students will have to face many difficulties and doubts. though. It means your ego. yet very few actually do. that person doesn't need a teacher. Speak to the teacher to see if you want what they have to offer. Do you respect the 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and will offer help according to the needs of the individual and what the individual can receive. A guru will have the clarity and wisdom to assist you through these obstacles by showing you your options and giving you advice on how to proceed.himalaya-yoga. A qualified teacher will have perfect understanding of yogic philosophy and excellent knowledge of all the techniques of yoga and meditation. clarity. have someone who is much more acquainted with the subject than himself. only help you to explore yourself. A good teacher will have a balanced mind. your misguided ideas about reality. There are many people claiming to have this power. the role of any teacher is not to do it for you. you'll never find a buddha.com 153 . Make sure that the class is not too advanced for you. Bhodidharma taught. Nothing more. When looking for a yoga teacher. If you don't see your nature and run around all day looking somewhere else. If you don't find a teacher soon. Your nature is the buddha.” Bruce Lee Teachers Yoga teachers are the guardians of spiritual wisdom. free of cares. someone understands what the Buddha meant. you'll live this life in vain.APPENDIX 10 Teachers . It is to show you a way and offer guidance on the path that you have chosen. But unless you're so blessed. Such a person has a natural awareness superior to anything taught. The truth is. This does not necessarily mean material possessions. you have the buddha-nature. there's nothing to find. But you must proceed alone. It's true. making the journey of self-discovery according to your own observations and experiences. patience. But without the help of a teacher you'll never know it. A good yoga teacher is inspiring and confident. A guru is therefore someone who can guide you out of the darkness and into the light of divine knowledge.PRACTICE “I cannot teach you. but you will always have options. finding your own Truth. There may always be obstacles. your very thoughts. and by means of instruction you'll understand. gymnastics or contortionism. therefore. And the buddha is the person who's free: free of plans. They will not be concerned with competition. They will be available to anyone seeking help. Under the teacher’s guidance you must give away everything you have. who can be easily approached to have all problems thoroughly discussed and cleared up. do not be afraid to try out several classes before you to decide which teacher you prefer and are drawn to most. You must clear away the debris of a lifetime for a new way of living to emerge. study hard. This is why it is essential to learn from someone who has practised yoga and meditation for many years and has achieved success in it.” The holy texts of yoga state that only if a teacher is in union with the divine will he/she be able to guide you out of the darkness and into the light of divine knowledge. But to reach such an understanding you need a teacher and you need to struggle to make yourself understand.. “To find a buddha all you have to do is see your nature.students .. The student must. wisdom. especially in the initial stages. However. love and compassion. either mixed with some religious ideas or not. These people may give incorrect information and possibly cause injury. There are many sincere yoga instructors in the world.himalaya-yoga. wisdom and compassion that we all seek. Most Hatha Yoga teachers have reached a high level of physical flexibility and knowledge of yoga and may certainly be able to help you through beginner and intermediate stages. which. A personalised approach to yoga is primarily based on one fundamental premise: yoga can be practised and taught safely and effectively only if there is proper respect for the individual practitioner. When this happens your guru will take you in and love you like his own child. and our full potential that can be attained through regular systematic practice. there are many instructors whose yoga classes may be the only source of income for their family. When you find a suitable teacher. it is very important to stay with them until you have perfected what they have to teach. Yoga is creation. The quality of any class is in the teacher. Most important is to find a teacher that you are happy with. We all have different experiences based on our different background and perspectives. who genuinely possess and share this love. Spiritual masters are not interested in making lots of money. This philosophy follows the Krishnamacharya-Desikachar tradition of adapting yoga to the individual instead of the other way round. the teaching and the student. it should introduce us to ways of seeing that create opportunities for us to recognise ourselves better. is still the most common way yoga is taught 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. who have completely transcended material possessions. In gratitude. Be aware of any sexual advances from your instructor. This is a very special moment in your life.way they practise in all parts of their life? Some teachers are wonderful examples of compassion while living the holistic path in all ways. which are two sides of the same coin that we might call the dynamic balance of what we actually are. There is no spiritual difference between yoga classes in a mountain cave or in a five star air-conditioned spa. and will always be with you. However. If you practise regularly and trust in your guru you will eventually succeed. Every teacher has a different style of teaching. although he/she may put you through extreme hardships and rigorous tests to see how you are progressing. Individual Practice There are serious problems when presenting and teaching yoga as a standardised set of exercises and techniques. But whichever style and teacher we choose.  There is a right yoga for everyone. Be aware of bogus teachers who charge large amounts of money yet do not possess any real knowledge or experience. both as practitioners and teachers. unfortunately.  Everybody can practise yoga. This is how it is. Western and Eastern teachers may differ considerably depending on tradition and level of spirtual evolution. It is said that when you are ready your guru will find you. In the following three principles Sri Krishnamacharya shows that the approach to yoga is a natural expression and exploration of our individuality. some kind of donation. It should teach us the means by which we can make the changes necessary in our daily lives. as this too may indicate a lack of self control and may become a distracting factor in your class and progress. This defines the whole methodology of transmitting yoga as the human activity of mutual caring between student and teacher.  Yoga should be adapted to the individual rather than the individual trying to fit in with a general yoga class.com 154 . only in the spiritual well being of the student. helping each of us to attain what was previously unobtainable. This respect includes our current abilities and limitations. it is tradition to offer these true gurus. Every student will get something different out of the same teaching. These three basic principles cover the most important truths about how we should approach yoga creatively. I believe that yoga classes should be taught as per needs of the individual. full of life and spontaneity. but in yoga the practice of asana is recommended:  To promote the cleansing and purifying process that our whole being must undergo on the path to enlightenment.and practised in the modern world.himalaya-yoga. can be compared to the herbal medicine all neatly labelled in jars on the shelf of the doctors surgery.  To promote health and longevity for the attainment of enlightenment. colourful and adapted varieties. equanimity and awakening inner senses. 2 or 3 students. yoga will be there in one of its many commercial. uniting heart and mind on the journey of self-realisation. and in what format and dosage the herbs are to be taken. well structured and tailored for the individual. that ‘healthy glow’. General classes should be taught only to give a bird’s eye view of the philosophy and many techniques available in yoga. They wanted to do yoga to be connected to the self. yoga instructors and serious practitioners. Thus. Choose asanas that are within your capability.  To promote mindfulness of the body in all activities. making yoga the most popular and accessible fitness/relaxation system in history.” In this way your yoga instructor can guide you to create your individual yoga programme. sometimes unknowingly promoting attachment to our bodies and the five senses. or one of the many meditation techniques on offer today no matter where you look for a daily health programme. to examine what is driving a destructive lifestyle or bad eating habits and the deeper root causes of ill health. This is the essence of yoga. For a long time many of us. Of course our physical health is important so that we can live a normal life. in a private class of small groups. It also involves developing your intuition and sensitivity to positive and negative experiences to the therapy.com 155 . sexy and desirable with a touch of (not too religious. However. this popularity is mostly limited to its ability to make the body flexible. Iyengar Yoga with its straps and blocks. youthful and fresh. 2 hour group yoga class should spend 10 to 20 minutes on each of the Eight Limbs of Yoga. “The construction of a personal practice by the selection of appropriate yogic techniques. My guru once told me that. Before attempting advanced variations. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. please) spirituality. giving the practitioner an apparent aura of purity and inner peace. rather than contentment. should be sensible. for example. the real purpose of practising yoga is being lost and turned upside down by incorrect instruction. Asana practice. for example. Whether you choose the physical purification styles of Ashtanga Yoga. slim. Often it will only take a week or two for them to realise that they were not really wanting to do a yoga class to lose weight. to feel well within themselves. have known that yoga is one of the most powerful self-healing systems in the world. 105’F Bikram Yoga. the common reasons people give for coming to a yoga class are rarely the deeper underlying reasons. and are not surprised at its sudden popularity. All this so they can become truly happy again. In fact.  To promote a steady meditation posture that can be maintained for several hours without distraction from pain or discomfort. practise easy asanas for several months according to your individual capacity and progress. Group Practice Since the start of the new millennium yoga classes have boomed in both Eastern and Western countries. The doctor selects the herbal combination that can most benefit the patient by bringing him into balance. Be mindful throughout your daily activities. “Is it really yoga?” This kind of miscomprehension is quite common. They were moving. especially in the West. This is what it feels like to be in balance. The students displayed a good range of asana control and flexibility. They had no patience. A few years ago I was invited to teach an advanced yoga class at a popular yoga centre. spreading peace. I wondered.himalaya-yoga. This ‘attachment’ being contrary to the philosophy of yoga. feel good’ approach. Making gentle progress through regular systematic practice. If they have that and know what that feeling is. Group consciousness can be very powerful. speech and action. Try to carry this feeling of bliss with you throughout your day and every day. They all looked fit and healthy. pranayama and meditation. There is nothing wrong with the ‘look good. but also the mental and spiritual techniques. Remember that the teachings of yoga are a tried and tested method for human evolution. for example. by observing the Eight Limbs of Yoga and the Five Principals of Swami Vishnu-devananda. They did not even seem interested in studying their missing education. This requires regular effort in meditation. They should go away with a felt awareness of ‘this is what it feels like when I am in equanimity with myself’. integrated with your own spiritual insights. However. unobstructed.correct understanding. If you cannot sleep practise yoga nidra and release your tension and stress. The key is to use clear perception to break out of deep-rooted habits in order to attain ‘vidya’ . with detachment and determination is what should be taught in a ‘yoga’ class. I’d like to share the following story. only the physical aspect.incorrect comprehension. This obstacle of ignorance must be burned up before prana can enter the sushumna nadi. these students could not sit still for one minute. In a meditation class. But when it came to relaxation.Incorrect Practice Taking time from your busy schedule to check into a yoga or meditation class is the first step. scratching. Extending Yoga Beyond the Classroom Straight after participating in a traditional yoga class it is common to experience feelings of tranquility and calm. (See ‘Mindful Walking’). Your initial reason for being there is a personal choice. focusing mainly on dynamic stretching. and all had the latest yoga clothing and equipment. This can be achieved in the stillness of meditation. not just a physical burn state. that ‘work-out buzz’. students should not be given an intellectual experience of yoga. bringing health and 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. The Yoga Sutras of Patanjali clearly describe this obstacle as a form of ‘avidya’ . Students should have an embodied cellular awareness of what it feels like to be in a yogic state. If you are in a negative mood practise meditation and observe your negativity. when they go back into their everyday life they can recapture it. which can also promote attachment to the desire of having the perfect body. Although many benefits can be experienced from this physical workout. Try to remain calm in times of stress and anger. They had only studied stretching. confusing the gross with the subtle. Practise your mantra or concentrate on your breath in times of hardship and unhappiness. harmony and happiness to everyone you come into contact with. Even if you just want to practise yoga to lose a little weight or quit smoking. benefits and insights. as well as re-examining lifestyle and personal philosophy. Not just focusing on the physical. Make higher consciousness choices in all thought. They told me they only wanted the sweat and burn of sequenced stretching. compassion or emptiness.com 156 . where many commercial yoga classes have taken the original teachings of yoga out of context. They had no techniques for attaining liberation and enlightenment. looking around and checking their appearance. as well as physical health. no inner love. as long as you remember to incorporate the higher purpose of Hatha Yoga as the prelude to Raja Yoga – the path of meditation. no acceptance and little concentration. They only had outer love. the very act of being in this healing environment can lead to many positive experiences. it reduces asana to a ‘stretch and burn’ routine. (See ‘Obstacles on the Path’). They had had no training in stillness. consciously making positive changes and virtuous choices in thought. Yoga helps each of us to attain what was previously unattainable. gentleness and determination yoga can make this change a positive one. practise yoga every day with positive thinking and persistence under the guidance of a qualified yoga instructor. being mindful of every thought. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. and living a more meaningful and purposeful life. With patience.V. It must be earned through diligent self-practice. We are free to practise yoga. that is yoga. a wonderful sense of wellbeing. effort. There will be success and joy in life.” Success in yoga is purifying the mind and body. higher consciousness. your meditation will be worthless if you do not put your experiences to practical use in daily activities.K. releasing vast resources of spiritual energy. Yoga classes give us the opportunity to learn and practice the way of health. Yoga introduces us to ways of seeing that create opportunities for us to recognise ourselves better. If the techniques of yoga are practised every day. T.himalaya-yoga. recovery will be swift. or not to practise yoga. happiness and love. Our mind and emotions will be under control. wisdom and compassion in every second of every minute of every day. He exerts no effort on our behalf. in reaching your full potential as a human being.com 157 . “When we gain more understanding of ourselves and reach a point we have personally never been before. but you have truly succeeded in life. Desikachar writes. then you have not only succeeded in yoga. The purpose of yoga is to gain personal experience of all stages of the path to enlightenment. as we wish. speech and action. lasting happiness and a more loving relationship with everyone we come into contact with. When you are mindful of all your thoughts. Yoga is a journey of self-realisation and self-discovery that cannot be bought by the hour in a yoga class. then eventually this state of mindfulness and equanimity becomes the normal everyday state of our being. After several years of diligent practice we may notice a profound sense of calm and inner peace. and our whole being will tend towards calm and quiet places and activities. you will come to understand that change is not a choice. without extreme reactions to life’s ups and downs. Success depends entirely on our own efforts. if you study it long enough. compassion and joy.happiness from within. It cannot be given in a book or lecture. Successful Yoga God does not compel or induce us to practise yoga. aspiring to a life of meditation. it happens. and over time you are different. Yoga is an evolutionary process and like nature. Although it is far easier to be in harmony when you are sitting quietly alone. Therefore. speech. you must experience it for yourself. You can share these insights in the way you live your life. Our spiritual energy will awaken. wisdom and compassion. livelihood and behaviour. and being in the present moment with love. speech and action and can create love. over-flowing with positive thinking and humour. Our body will be healthier and when sick. that are around us always. It is about the heart.” Jai Uttal Kirtan is singing the Lord’s name. and a sense of connectedness are common experiences. It is a powerful mental tonic and the surest way to attain God. And while it is true that we can sing these chants in the solitude of our own home. Feelings of inspiration. remove obstacles. Without the work of mentally quieting the mind. And that's where kirtan. beautiful things begin to unfold. running here and there. And when this happens. That's the beauty of any chant experience. Typically. and instruments of kirtan are designed to lead us toward this meditative state. and these frequencies change according to what we are doing and thinking. melodies. kirtan can carry us effortlessly to a place of quiet. It's a chant. There is no greater experience than the experience of one's Self. The purpose of this music is to get us out of our heads and into our hearts.com 158 . the kirtan is an easy way for people to experience some freedom from the daily chatter of the mind. you can feel something. If you were only to sit in the room without participating. All the mantras. and bring us back to the center of our being. to stillness. the underlying art of kirtan chanting is not actually about musical ability or training. In the silence between the songs. It is a most precious thing. and when the mind quiets. something to be cherished and practiced with total gratitude. the kirtan call-and-response chanting genre comes to us from India. And that vibration is always within you. thinking about where we have to be and what we have to do next. The powerful healing and transformational energies of these ancient chants can help to reconnect us to the Ever Present and Eternal Being that lies within us all. The laws of vibration help us out here. energy. the sacred experiences. healing and inspiration that are always within us. it may be difficult to hold onto those feelings during the chant experience. the dearest of the dear – our true beloved. and moving to the same rhythms-our vibrations begin to synchronize and the resulting experience is very powerful. People often say they feel "buzzed" for days following such a chanting experience. because vibrations align themselves to stronger vibrations.APPENDIX 11 KIRTAN “Kirtan is like a magnet. Everyone can participate. breathing. The energy begins to activate the spirit that exists within us all. and those who learn how to enter into it will feel God‟s grace and presence as the closest of the close. Kirtan goes beyond the music itself. By repeating simple mantras over and over. Most of us spend the day in our heads. and with the simple. Kirtan allows people to sink into themselves. inviting and begging grace to enter our hearts and our lives. when the song stops. giving you strength to face the difficulties in the battle of life. Kirtan helps the mind become quiet. So when we are all doing the same thing-chanting. offers another method. peace. Kirtan gives us a time to come back to our center. One of the oldest sacred music traditions of the world. it goes to a deeper experience of vibration. The longer songs allow for deeper experience of the effects. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. a special power comes from the Indweller in your heart. Meditation doesn't come easy for many people. the songs can last for 20-30 minutes each with a few moments of silence in between each song so you can soak it all up. In this Bhakti Yoga technique. an ancient participatory music experience. regardless of age or cultural background. We all resonate at different frequencies. there is nothing like the magic of chanting live with musicians and hundreds of participants-from kids to seniors-all adding their energy to the chant. Although kirtan involves music. we can begin to perceive the mystical things. that vibration is you.himalaya-yoga. the kirtan calls upon sacred energies which serve to quiet the mind. purifying the mind and heart. to relax and ground themselves during the chants. And that something is you. so even if you're having a truly rotten day. With little or no effort we can experience and enjoy the vibrations of peace. faster and faster. Using ancient Sanskrit mantras. you can still feel the shift. repetitive lyrics. Gajananam bhuta ganadi sevitam Kapittha jambu phala sara bhakshitam Uma sutam shoka vinasa karanam Namami vighnesvara pada pankajam Shadanam kunkuma rakta varnam Mahamatim divya mayura vahanam Rudrasya sunum surasainya natham Guham sadaham sharanam prapadye Ya kundendu tushara hara dhavala Ya shubhra vastravrta Ya vina vara danda mandita kara Ya shveta padmasana Ya brahmachyuta shankarah prabhrtibhir Devaissada pujita Sa mam patu sarasvati bhagavati Nishesha jadyapaha Om namashivaya gurave Saccidananda murtaye Nishprapanchaya shantaya Shri Shivanandaya te namah Shri Vishnu-devanandaya te namah Om sarva mangala mangalye Shive sarvartha sadhike Sharanye tryambake gauri Narayani namo stu te.himalaya-yoga. It asks for divine guidance to help remove the tamasicrajasic ego before commencing yoga practice.DHYANA SLOKAS Dhyana Sloka is chanted at the beginning of any class.com 159 . Narayani namo stu te Om saha naavavatu saha nau bhunaktu Saha viryam karavavahai Tejasvina vadhitamastu Maa vidvishavahai Om shanti shanti shantih 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. lecture or personal sadhana to tune the mind to the divine in its different aspects. Jaya Ganesha Jaya Ganesha Jaya Ganesha Pahimaam Sri Ganesha Sri Ganesha Sri Ganesha Rakshamaam (3x) Sharavanabhava Sharavanabhava Sharavanabhava Pahimaam Subrahmanaya Subrahmanaya Subrahmanaya Rakshamaam (3x) Jaya Saraswati Jaya Saraswati Jaya Saraswati Pahimaam Sri Saraswati Sri Saraswati Sri Saraswati Rakshamaam (3x) Jaya Guru Siva Guru Hari Guru Raam Jagad Guru Param Guru Sat Guru Shyaam Om Adi Guru Advaita Guru Ananda Guru Om Chid Guru Chidghana Guru Chinmaya Guru Om Hare Raama Hare Raama Raama Raama Hare Hare Hare Krishna Hare Krishna Krishna Krishna Hare Hare Sat Guru Natha Sri Guru Natha Jaya Guru Natha Sivananda Sivananda Sivananda Sivananda Sat Guru Devo Vishnu-devananda Vishnu-devananda Vishnu-devananda Sri Guru Natha Hare Raama Hare Raama Raama Raama Hare Hare Hare Krishna Hare Krishna Krishna Krishna Hare Hare 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga. and creates a strong feeling of devotion and a very pure spiritual vibration throughout the day.com 160 .JAYA GANESHA Chanting Jaya Ganesha invokes all the different aspects and functions of God. com 161 .Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya Om Namo Narayanaya Om Namo Narayanaya Om Namo Narayanaya Om Namo Narayanaya Om Namo Bhagavate Vaasudevaya Om Namo Bhagavate Vaasudevaya Om Namo Bhagavate Sivanandaya Om Namo Bhagavate Sat Guru Nathaya Om Namo Bhagavate Vishnu-devanandaya Om Namo Bhagavate Sri Guru Nathaya Sri Raam Jaya Raam Jaya Jaya Raam Om Sri Raam Jaya Raam Jaya Jaya Raam Anjaneya Anjaneya Anjaneya Pahimaam Hanumanta Hanumanta Hanumanta Rakshamaam Dattatreya Dattatreya Dattatreya Pahimaam Dattaguru Dattaguru Dattaguru Rakshamaam Shankaracharya Shankaracharya Shankaracharya Pahimaam Advaita Guru Advaita Guru Advaita Guru Rakshamaam Krishnam Vande Jagad Gurum Sri Krishnam Vande Jagad Gurum Anandoham Anandoham Anandam Brahm Anandam I am Bliss I am Bliss Bliss Absolute Bliss I am Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya Om Namah Sivaya 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga. It is the mantra of Lord Shiva that bestows health.com 162 . It should be chanted three times everyday. long life. Om trayambakam yajamahe Sugandhim pushtivardhanam Urvarukamiva bandhanan Mrityor mukshiya mamritat (3x) Om sarvesham svasti bhavatu Sarvesham shantir bhavatu Sarvesham purnam bhavatu Sarvesham mangalam bhavatu Sarve bhavantu sukhinah Sarve santu niramayah Sarve bhadrani pasyantu Ma kaschid-dukha-bhag-bhavet Asato ma sat gamaya Tamaso ma jyotir gamaya Mrityor-ma amritam gamaya Om purnamadah purnamidam Purnat purnamudachyate Purnasya purnamadaya Purnamevavashishyate Om shanti shanti shantih 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. warding off negative energy and has a curative effect for diseases. liberation and prosperity.MAHA MRTUNJAYA MANTRA This is a life-giving mantra.himalaya-yoga. Jaya Jaya Arati Vighnavinayaka Vighnavinayaka Sri Ganesha Jaya Jaya Arati Subrahmanya Subrahmanya Kartikeya Jaya Jaya Arati Venugopala Venugopala Venulola Papavidura Navanita Chora Jaya Jaya Arati Venkataramana Venkataramana Shankataharana Sita Rama Radheshyama Jaya Jaya Arati Gauri Manohara Gauri Manohara Bhavani Shankara Samba Sadasiva Uma Maheshwara Jaya Jaya Arati Raja Rajeshwari Raja Rajeshwari Tripura Sundari Maha Lakshmi Maha Saraswati Maha Kali Maha Shakti Jaya Jaya Arati Anjaneya Anjaneya Hanumanta 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga. Lights are waved and camphor is burned while the mantra is chanted.ARATI This chant illuminates the intellect and fills the mind with divine light. It is a beautiful prayer for the individual soul to be reunited with the Universal Supreme Consciousness of God.com 163 . Jaya Jaya Arati Dattatreya Dattatreya Trimurti Avatara Jaya Jaya Arati Adityaya Adityaya Bhaskaraya Jaya Jaya Arati Sanicharaya Sanicharaya Bhaskaraya Jaya Jaya Arati Shankaracharya Shankaracharya Advaita Gurave Jaya Jaya Arati Sadguru Natha Sadguru Natha Sivananda Jaya Jaya Arati Vishnu-devananda Vishnu-devanandaVishnu-devananda Jaya Jaya Arati Agastya Munaye Agastya Munaye Sri Rama Priyane Jaya Jaya Arati Ayyappa Swamiye Ayyappa Swamiye Dharma Shastave Jaya Jaya Arati Jesus Gurave Moses Gurave Buddha Gurave Jaya Jaya Arati Mohammed Gurave Guru Nanak Gurave Samasta Guru Bhyo Namah Jaya Jaya Arati Venugopala 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.himalaya-yoga.com 164 . Let us ever remember Thee. Let us behold Thee in all these names and forms. and in what ever form we perceive Him/Her. balanced mind. greed. Let us serve Thee in all these names and forms. Grant us an understanding heart. lust. It is a prayer that may be recited by followers of any religion. this chant expresses the sentiment that God is One whatever name w call Him/Her by. devotion and wisdom. Let Thy name be ever on our lips Let us abide in Thee forever and ever. Omnipotent and Omniscient Thou art Satchidananda Thou art Existence. anger. Knowledge and Bliss Absolute Thou art the Indweller of all beings. hatred and jealousy. OM BOLO SAT GURU SIVANANDA MAHARAJA KI JAYA OM BOLO VISHNU-DEVANANDA MAHARAJA KI JAYA OM BOLO SAT GURU SATYANANDA MAHARAJA KI JAYA OM BOLO SAT GURU SHYAM LAL MAHARAJA KI JAYA 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.UNIVERSAL PRAYER Written by Swami Sivananda. Free us from egoism. faith. equal vision. Fill our hearts with Divine Virtues. speading positive energy to all beings throughout the world.com 165 . Grant us inner spiritual strength to resist temptation and control the mind. Let us ever sing Thy glories. O Adorable Lord of Mercy and Love Salutations and prostrations unto Thee Thou art Omnipresent.himalaya-yoga. spiritual knowledge the Bhagavad.Gita is considered by eastern and western scholars alike to be among the greatest spiritual books the world has ever known. The term Yoga covers a wide range of meanings. for the highest spiritual conception and the greatest material perfection is to attain love of God! The Gita addresses the discord between the senses and the intuition of cosmic order.Gita is to illuminate for all of humanity the realization of the true nature of divinity. The primary purpose of the Bhagavad.com 166 . describes a unified outlook.himalaya-yoga. Many great thinkers from our times such as Albert Einstein. In a very clear and wonderful way the Supreme Lord Krishna describes the science of self-realization and the exact process by which a human being can establish their eternal relationship with God. It is appproachable from the sanctified realms of all religions and is glorified as the epitome of all spiritual teachings. This is because proficiency in the Bhagavad. but in the context of the Bhagavad Gita. the root of all suffering and discord is the agitation of the mind caused by selfish desire. skill in action and the ability to stay attuned to the glory of the Self (Atman) and the Supreme Being (Bhagavan). abstinence from action is regarded as being just as detrimental as extreme indulgence. Its intrinsic beauty is that its knowledge applies to all human beings and does not postulate any sectarian idealogy or secular view. action. This goal can be achieved through the Yogas of meditation. However. It speaks of the Yoga of equanimity. the goal of life is to free the mind and intellect from their complexities and to focus them on the glory of the Self by dedicating one's actions to the divine. Mahatma Gandhi and Albert Schweizer as well as Madhvacarya. a detached outlook. According to the Bhagavad Gita. According to Krishna.Gita is incomparable.Gita reveals the eternal principles which are fundamental and essential for spiritual life from all perspectives and allows one to perfectly understand the esoteric truths hidden within all religious scriptures. serenity of mind.APPENDIX 12 The Bhagavad. Sankara and Ramanuja from bygone ages have all contemplated and deliberarted upon its timeless message. devotion and 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. In terms of pure. The only way to douse the flame of desire is by simultaneously stilling the mind through self-discipline and engaging oneself in a higher form of activity. detachment is wisdom and brings with it freedom. Yoga's aim (moksha) is to escape from the cycle of reincarnation through realization of the ultimate reality.10. You may stumble like a baby who is just learning to walk. Then all attachments will die automatically. “Therefore. It urges repeatedly that an individual should live in the world like water on a lotus leaf. without attachment do thou always perform action which should be done. Essence of the Gita The Gita again and again emphasises that one should cultivate an attitude of non-attachment or detachment. is not tainted by sin as a lotus leaf by water”—V. “He who does actions.to realize Brahman (the Divine Essence) as being the ultimate truth upon which our material universe rests. Detachment is born of Sattwa. Try to dwell always in your own Self. Attachment is born of ignorance. or the supreme Brahman . their fundamental goal is the same . and that the Supreme Soul (Paramatman) is infinite. Abide in your centre. In the eighteen chapters:Krishna summarizes the four paths of Yoga as: Bhakti Yoga .Scientific Mind Control (Meditation) While each path differs.knowledge.19. Attachment to the Lord is a potent antidote to annihilate all worldly attachments. The former is a demoniacal attribute.himalaya-yoga.Self Transcending Knowledge Raja Yoga . offering them to Brahman and abandoning attachment. by performing action without attachment man reaches the Supreme”—III. with a transcendental form.Selfless Action Jnana Yoga . 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. but you will have to rise up again with a cheerful heart.which is understood to mean thinking of either Krishna personally.God as a personality.com 167 . It is the offspring of the quality of Rajas. Attachment is due to infatuation.The impersonal universal energy Paramatma . for. The practice of detachment is a rigorous discipline. for his love is pure and divine. He who has no attachments can really love others. selfishness and passion and brings with it death. Bhagavan .The Supreme Soul sitting in the heart of every living entity. the latter a divine one.Devotion Karma Yoga . that the body is temporal.with different schools of Hindu thought giving varying points of view. In the sixth chapter. Failures are not stumbling-blocks but steppingstones to success. Think of the Self constantly. Krishna describes the best Yogi as one who constantly meditates upon him[49] . There are three stages to self-realization enunciated from the Bhagavad Gita: Brahman . he loses morale and decides not to fight. Arjuna asks why he should engage in fighting if knowledge is more important than action. as a warrior. Sarva Dharnum Parityajya Mamekam Saranam Vraja Aham Twa Sarvepapyebhyo Moksha Ishyami Ma Shuchah Abandoning all duties take refuge in Me alone. Arjuna asks Krishna if it is better to forgo action or to act ("renunciation or discipline of action"[48]). Krishna stresses to Arjuna that performing his duties for the greater good. Krishna describes the process of devotional service (Bhakti Yoga). anger and greed. the enjoyer (purusha) and consciousness. after which one can go beyond to his supreme abode. he has a duty to uphold the path of dharma through warfare. adhibhuta and adhidaiva and explains how one can remember him at the time of death and attain his supreme abode. Krishna explains that this tree should be felled with the "axe of detachment". 12. while the eternal self is immortal. but that acting in Karma Yoga is superior. deeds and even eating habits corresponding to the three gunas. 18. In conclusion. Krishna answers that both ways may be beneficent. containing all other beings and material in existence. When Arjuna sees his relatives on the opposing army side of the Kurus. BHAGAVAD GITA XVIII 66 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Krishna defines the terms brahman. On Arjuna's request. atman. Krishna describes nature (prakrti). 6. Krishna teaches the path of knowledge (Jnana Yoga). always teaching Yoga for the protection of the pious and the destruction of the impious and stresses the importance of accepting a guru. "all beings are in me" as a way of remembering him in all circumstances. karma. 9. a theophany of a being facing every way and emitting the radiance of a thousand suns. Krishna appeals to Arjuna that. but without attachment to results. I will liberate thee from all sins. 14. Arjuna accepts Krishna as the Supreme Being. He describes this as the ultimate perfection of life. 5. Krishna explains the three modes (gunas) of material nature. adhyatma. discern between right and wrong action by discernment through Buddhi and evidence from scripture and thus act correctly. is the appropriate course of action. Arjuna requests Krishna to move his chariot between the two armies. 3. 10. Krishna tells of the human traits of the divine and the demonic natures. Krishna tells of three divisions of faith and the thoughts. Krishna describes how he is the ultimate source of all material and spiritual worlds.com 168 . 15. 7. as he was worried if it would become a sin to kill people (including his gurus and relatives). He counsels that to attain the supreme destination one must give up lust. 4. 17. Arjuna is instructed that only the body may be killed. Krishna displays his "universal form" (Viśvarūpa). Krishna describes the correct posture for meditation and the process of how to achieve Samādhi. Krishna reveals that he has lived through many births. Krishna explains panentheism. grieve not. After asking Krishna for help. 8.Eighteen Chapters of the Gita: 1. its roots in the heavens and its foliage on earth. 11. 16. Krishna asks Arjuna to abandon all forms of dharma and simply surrender unto him. quoting great sages who have also done so. Krishna describes a symbolic tree (representing material existence). 13.himalaya-yoga. 2. By exercising every part of the body. In this way. your potential and limitation. meditation and loving-kindness. in reaching your full potential as a human being. Bihar School of Yoga. glands and nerves. happiness and inner peace to your mind. Dave West Development of Himalaya Yoga After travelling extensively in the Himalayan Mountains I discovered many ancient secrets and wisdom hidden in remote valleys and villages. speech and action. This assists you in developing a personal practice and holistic lifestyle. I was warned about ego and attachment to the body. Himalaya Yoga is inspired by the great yogi masters of India. loving-kindness. Powerful breathing techniques recharge the whole system with prana . The time has come for these ancient secrets to re-emerge in their true form. toning the muscles and joints. This results in a comprehensive guide to the classical yoga and meditation techniques and philosophies from the Himalayas. It teaches to be mindful of all your thoughts. Tibet and China. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. wisdom and meditation. of every minute. They recognised that every human being evolves in a different way according to temperament and capacity. Relaxation and meditation techniques bring inner peace to the mind allowing you to explore higher realms of consciousness. The essence of these teachings and techniques is compiled into this book. providing a strong foundation for advanced practice. body and spirit and illuminates the path of self-discovery and enlightenment. all systems are restored to radiant health.himalaya-yoga. a powerful healing system for 21st century mankind was formed. sex. by combining Hatha Yoga with other forms of yoga. of every day. Himalaya Yoga allows you to learn about your own body and mind. They are long-term techniques. the internal organs. morality. They advocated everyone to emphasise the practice of certain yogas over others. It is an effective collection of the ancient principles and techniques that our ancestors have passed down through the ages. you not only succeed in yoga. Himalaya Yoga covers a range of Himalayan techniques and philosophies including the 10 Meditations for Inner Peace and Happiness. By combing traditional yoga techniques with a transforming spiritual philosophy from the heart. depending on individual requirements. Tibetan Yoga and Kundalini Tantra. money. food and sleep. I used this knowledge to develop what I call Himalaya Yoga. The regular practise of Himalaya Yoga brings health. Nepal. but you have truly succeeded in life. It is a gentle blend of Sivananda Yoga. This allows you to create love. compassion. body and spirit must develop in a balanced way. the entire skeletal system. The yoga masters of the Himalayas taught me that to live harmoniously the mind.com 169 .life force energy. I was taught to focus on health. This all helps to make the purification process deep-rooted and ensure success.hiMALAYA YOGA Transform your life with yoga. the spine. wisdom and compassion in every second. Himalaya Yoga is undiluted by the demands of commercialism and egoism. happiness and inner peace. Your mind. This includes becoming mindful of all thought. please consult your health adviser before commencing this program. weight loss.Regular practice of these techniques will revitalise the body and mind by removing energy blockages and improving circulation. and in a clean and quiet environment. For maximum effectiveness practice is best made early in the morning.com 170 . or medical conditions present. speech and action.himalaya-yoga. They develop love. Himalaya Yoga can bring you health. each day around sunrise. body and spirit will be lifted as you make your journey towards self discovery and enlightenment. For comfort practice should take place in loose. For the deep purification benefits of yoga to become truly effective it is recommended that all students engage in a holistic and moral lifestyle. alcohol and tobacco. one hour before breakfast. comfortable clothing. If there are health issues. They release tension and stress. Primary influences of Himalaya Yoga Tibetan Yoga Teachings of Buddha Shakyamuni and Padmasambhava Dhammapada Kadam Lamrim Lojong Tsig Gyema Five Tibetan Rites Raja Yoga Teachings of Maharishi Patanjali and Sri Krishnamacharya Eight Limbs of Yoga Siva Samhita Hatha Yoga Sadhana Bihar School of Yoga Teachings of Swami Sivananda and Swami Satyananda Saraswati Kriya Yoga Karma Yoga Sangha Holistic lifestyle 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. promoting strength and vitality. and reducing the consumption of animal products. or in the early evening during the hour surrounding sunset and before eating the evening meal. wisdom and compassion inspiring self-discipline and spiritual living. resistance to disease. Bhagavad Gita.Himalaya Yoga Course Overview Himalaya Yoga provides authentic Himalayan wisdom and yoga training. Chakra awareness. for your health and happiness. LEVEL 1 . Holistic lifestyle: Lifestyle re-evaluation.BEGINNERS . Developing concentration and compassion Shatkarmas: Six internal cleansings Asana: Steadiness of the mind and body Yoga Nidra: Deep relaxation. persistence and gentleness Pawanmuktasana: Removing simple energy blockages in the mind and body Asana: Basic mobility and flexibility. kirtan For more information about Himalaya Yoga. Hatha Yoga Pradipika Holistic lifestyle: Simple living high thinking.com 171 .Being in Harmony Philosophy: Yoga Sutras of Patanjali. or to book retreats and workshops in your area please contact our website: www. Eight Limbs of Yoga. withdrawal from the senses Pranayama: Basic control and regulation of the life-force energy Meditation: Mantra. and for the spiritual evolution of mankind.Vitality and Awareness Philosophy: Introduction to Yoga.himalaya-yoga.Path to Enlightenment Philosophy: 20 important Spiritual Instructions. 10 Meditations for Inner Peace and Happiness .ADVANCED . Kirtan. Surya Namaskar Yoga Nidra: Physical.INTERMEDIATE . mental. Five Principles of Yoga. 21 Tibetan meditations LEVEL 3 . Kundalini Tantra Holistic lifestyle: Physical. Kirtan. 10 Meditations for Inner Peace and Happiness.com 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Developing patience.himalaya-yoga. mental and emotional relaxation Pranayama: Correct breathing and equanimity Meditation: Developing stillness and awareness. spiritual and moral discipline Karma Yoga: Selfless service Asana: Specific body positions to open energy channels and psychic centres Pranayama: Advanced control and regulation of the life-force energy Meditation: 20 Kriya meditations. LEVEL 2 . mindful walking. intersection of nadis chankramanam: roaming without effort or distraction. asana and the six poisons attachment: absence of freedom. Tantra and Hatha Yoga that utilise urine to regenerate the body anahata chakra: unstruck. technique to attain mindfulness in all thought. variation of Raja Yoga developed in southern India emphasising purification through vinyasa. song. developed in North America emphasising purification through physical and mental discipline in a 40% humidity. technique to attain steadiness and purification of the body in preparation for meditation ashram: spiritual learning centre for the study of yoga and Vedanta ashtanga: eight limbs Ashtanga Yoga: path to attain divine union based on the teachings Sri Patthabi Jois. renunciation bhakti: devotion. source of amrit located at the top back portion of the head blessing: transformation of mind to a positive state through inspiration from holy beings such as spiritual guide. that which is in us that gives us the ability to attain enlightenment Buddhism: religious tradition originating form India which emphasises that man’s emancipation from suffering is his own responsibility and can be achieved through morality. path of disharmony ahimsa: non-injury. beauty. understanding of God as an all pervading force. priest. love. consideration. spiritual guide adharma: untruth. fear of change. cause of sorrow atman: soul. energy centre located in the spine near the heart ananda: state of transcendental bliss attained through yoga anatman: no-soul. fame. internal arohan: psychic passage ascending the front of the body that passes through the kshetrums from mooladhara to bindu asana: posture. transcendental bliss. drop. fully enlightened being. energy centre located at the top of the spine in the mid-brain amrit. water of Shiva. awareness of eternality realised through Jnana Yoga brahmacharya: one who has attained control of the senses. non-judgemental observation. urine therapy. acknowledging awarohan: psychic passage descending the back of the body that passes through the kshetrums from bindu to mooladhara Ayurveda: natural healing system originating from India. techniques used in Ayurveda. highest caste of Hinduism buddha: awakened one. speech and actions 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. cause of desire and grasping awareness: witnessing. vortex. enlightened being. saintly person or deity bodhisattva: enlightened person who delays his own death in order to save all sentient beings Brahma: first created being. 105’F heated room bindu: point. one who has removed the veil of illusion and knows truth buddha-nature: our true original nature. (soma): nectar of immortality that flows drop by drop from bindu amaroli. technique to remove blockages Bhagavan: God. moderation and meditation chakra: wheel. Hindu god who presides over the mode of creation and passion. love ajna chakra: command. celibacy brahmin: one who is motivated by knowledge. master. poetry Bhakti Yoga: path to attain divine union through love and devotion to God bhrumadhya: eyebrow centre. self avatar: one who descends from his abode. one who possesses the six primary opulences: strength. knowledge. intimacy with God.GLOSSARY acharya: great teacher. energy centre. (shivambhu kalpa vidhi): water of life. disharmonious. the Creator brahman: being. spiritual teacher avidya: incorrect knowledge. ignorance. eternality. no-self antara: within. wealth. based on the teachings of Sri Swami Satyananda Saraswati emphasising Kriya Yoga and ashram life in the traditional gurukul system Bikram Yoga: variation of Raja Yoga based on the teachings of Choudary Bikram.himalaya-yoga. herbal science combined with yogic practices bandha: lock. tristhana. meditation on the space between the eyebrows that activates the mahanadi and leads to the awakening of the ajna chakra Bihar School of Yoga: yogic research institute in northern India emerging from Sivananda Yoga. darkness.com 172 . i. based on the Hatha Yoga Pradipika. central teaching of Raja Yoga emptiness of self: basic understanding that there is no one. Nepal and Tibet. mantra or affirmation.e. union with the divine. meditation on the space in front of the closed eyes Chi Kung (Qi Gong): energy exercise. (gyana): inquiry. technique to stabilize the mind during asana ego: self. ceremonial rites divine: highest. experience beyond words fasting: techniques for purifying the body and mind through abstinence. regarded as the foundation for success in Raja Yoga Hatha Yoga Pradipika: classic text of Hatha Yoga by swami Swatmarama describing the path to attain divine union through purification of the mind and body by balancing solar and lunar energies Himalaya Yoga: natural healing system based on wisdom from the Himalayas. Vedic science of astronomy and astrology kaivalya: freedom. self-cherishing. vitality. jnana concentration: undivided attention.chidakasha dharana: space of consciousness. self-importance. process of holding the mind on an object for a defined length of time consciousness: the knowing faculty of the mind.. Iyengar.C. thus causing a specific state of mind to arise. vision of the divine.himalaya-yoga. innate awareness of being darshana: epiphany. initiation. guiding light.com 173 . cultivating a compassionate spirit all around. realisation of Brahman Joytish: light.S. detachment from mind. metta contemplation meditation: technique that explores the meaning of a spiritual instruction. becoming deeply acquainted with it. illusion of separateness Eightfold Path: Buddhist path to purification and liberation Eight Limbs of Yoga: path to attain divine union as stated in the Yoga Sutras of Patanjali. natural healing system originating from China in 3000 B. force generated in the present moment by thought. Buddhist path of truth and ethical value dharma wheel: Buddhist symbol for the cycle of death and rebirth containing eight spokes representing the Eightfold Path dharana: concentration. spontaneous absence of ignorance impermanence: basic truth that all conditioned phenomena that arise must pass integration: absorption. introspection dhyanam: incantation. biological humor. no self to whom all experience is happening and that we are simply a changing process enlightenment: permanent mindfulness. five techniques to attain physical endurance and wellbeing granthi: knot. mind expansion and spiritual cultivation compassionate meditation: technique that generates love outside of oneself by cherishing others more than oneself. variation of Raja Yoga developed in southern India emphasising the Eight Limbs of Yoga and alignment of the physical body using blocks and straps japa: rotate. chants and mantras used in Bhakti Yoga to induce a state of meditation and ecstacy diksha: transfer of spiritual knowledge. speech and action that affect one’s quality of life in the future Karma Yoga: path to attain divine union through selfless action and duty 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. spiritual teacher hatha: ha . dosha responsible for the force that provides structure consisting of water and earth used as diagnostic in Ayurveda karma: action. one’s perception of God dosha: psycho-physiological energy. loving-kindness and moraity Hinduism: religious tradition originating in India that regards the Vedas as the authoritative and supreme knowledge of God hridayakasha dharana: space of heart. reduction of digestive activity Five Tibetan Rites: sequence of dynamic stretching originating from Tibet. seeing the truth. integration of several branches of yoga and emphasising traditional philosophy of India. duty. contemplation. component of Traditional Chinese Medicine used to balance internal energy. process of attaining divine knowledge. celestial.sun (pingala nadi). vipassana Iyengar Yoga: path to attain divine union based on the teachings of B. repetition of mantra jivataman: individual consciousness jnana.K. Gheranda Samita. blockage guna: quality of the mind. meditation on the space in the centre of the chest ida nadi: lunar energy channel in the spine that terminates at the left nostril illumination: brightness of divine knowledge. and Siva Samita. tha . ultimate state of yoga kapha: that which flourishes. combination of elements within the body used as diagnostic in Ayurveda drishti: concentrated gaze. process of consciousness ceasing to regard even itself as an object of consciousness insight: experience. blessing received from a great saintly person dharma: protection. devotional songs. mental purification dhyana: meditation. meditation.moon (ida nadi) Hatha Yoga: path to attain divine union by balancing the flow of prana in pingala and ida. quality of the universe guru: form darkness to light. knowledge Jnana Yoga: path to attain divine union through enquiry and self-analysis. ability to observe oneself as a witness. optimism. level of existence. absorption. basis for a harmonious world mahanadi: great energy channel located between the bhrumadhya and the ajna chakra mala: garland.kechari mudra: one who moves the sky. subtle manipulation of prana nadi: subtle energy channel in the body along which prana flows nadi shodhana pranayama: breathing technique to attain purification of the energy channels namaste: salutations. meditation Kriya Yoga: path to attain divine union through action. sacred symbol. conjunction of concentration. level of awareness lotus: symbol of one’s journey towards enlightenment love: kindness. basis for meditation puraka: inhalation of breath rajas: activity. dosha responsible for metabolic and chemical transformation consisting of fire and water used as diagnostic in Ayurveda positive thinking: absence of doubt. traditional greeting in India and Nepal. dimension. experience unaffected by the senses mental discipline: meditation on right effort. technique to detach oneself from mind. guna that has the quality of passion. attainment of the essence of spiritual knowledge paranirvana: attainment of nirvana plus total extinction of the physical self Patanjali Yoga: path to attain divine union through Eight Limbs of Yoga as described in the Yoga Sutras of Patanjali. freedom from sorrow by elimination of desire. incantation Mantra Yoga: path to attain divine union through meditation and mantra Maya. Patanjali Yoga. loving-kindness. component of vipassana meditation mind: mental phenomena. compassion. spiritual counter-part of Yogamaya meditation: awareness. (detachment): unaffected by the woes of the world or life. open-minded. AUM. identification paramatman: supreme universal consciousness. movement and meditation kshetrum: trigger-point in the psychic passages used to locate the chakras kumbhaka: retention of breath kundalini: obstacle at the base of the spine symbolised by a sleeping snake coiled 3½ times around a shiva lingum Kundalini Yoga: path to attain divine union by removing the obstacle at the base of the spine. nidra: dreamless sleep nirvana. stillness. visual diagram used in meditation to unlock esoteric mysteries manipura chakra: city of jewels. Hindu goddess (Mayadevi) who creates the veil of illusion that blinds one from the source of all existence.  : sacred sound. technique to purify the mind through conceptual thought. integration and meditation kriya: action. movement. rosary beads. continuous momentary concentration. technique to withdraw the mind from external influences present moment: now. technique to control and regulate the vital life-force energy pratyahara: control of the senses. Eight Limbs of Yoga 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. representation of God one-pointedness: immovable concentration. world. psychic gesture.himalaya-yoga.com 174 . energy centre located at the base of the spine morality: ethical conduct. I recognise the God in you. (Kali): that which is not enduring. niyama: cultivation. root. originating from India with the teachings of Sri Yajnavalkya loka: plane of existence. (Durga). aversion or delusion mooladhara chakra. a string of 108 beads representing the 108 Upanishads (sacred literature of India) used to count repetitions of a mantra mandala: circle. (nibbana): liberation. material existence. confidence. freedom from sorrow. man’s greatest resource mindfulness: that quality of the mind that notices what is happening in the present moment with no clinging. technique to distribute prana throughout the mind and body pranayama: correct breathing. ability to cherish others more than oneself. technique to preserve the vitality of the body and promote inner healing knowledge: absence of ignorance. ability to attract exactly what one wants. primordial vibration. unrestricted Om. mindfulness and concentration metta: loving-kindness. used to focus the mind and invoke a deity. awareness where past and future are absent. guidelines to attain spiritual discipline through self-purification non-attachment. compassion. basis for a harmonious world mudra: symbol. Raja Yoga pingala nadi: solar energy channel in the spine that terminates at the right nostril pitta: that which digests. gesture of offering one’s help and service. energy centre located in the spine near the naval mantra: sacred sound that liberates and protects. sacred space of reality. tongue lock. hope prana: vital life-force energy that pervades the whole universe prana mudra: gesture of prana. without fear of change. process of change Raja Yoga: path to attain divine union through meditation as described in the Yoga Sutras of Patanjali. source of thought process. awakening. Mahadevi shanti: peace. path of virtue. originating from Tibet emphasising ritual. vitality. incantation. purification and psychic relaxation vata: that which moves things. infinite and eternal unity of consciousness super-consciousness: awareness of truth. to extend the frontiers of apprehension beyond the material world and attain spiritual knowledge and liberation from the cycle of death and rebirth. removal of deep-rooted psychophysiological disorders rechaka: exhalation of breath sadhaka: one who practises. enlightenment swadishthana chakra: one’s own abode. prince of yogis Sivananda Yoga: path to attain divine union based on the teachings of Sri Swami Sivananda. study of the Vedas Vedas: ancient Hindu literature. ultimate realisation of the nature of existence. illumination trataka: steady gazing. abode of highest consciousness located at the top of the head samadhi: identification. force behind everything. body and nervous system through conjunction of asana. Hindu goddess who presides over the mode of divine energy. gift. one who has mastered the senses. transcendence ujjayi pranayama: victorious. guna that has the purest quality self: ego. breathing technique to attain a state of meditation. student of yoga sadhana: spiritual discipline. avatar. accumulation of practices and ideas originating from the Tantras. high level of knowledge vinyasa: technique for internal cleansing by synchronising breathing and movement 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. moderation and humility Tibetan Yoga: path to attain divine union through Tibetan Buddhism and Tantra Yoga. including yoga. revered yogi surya namaskar: salute to the sun. ritual.himalaya-yoga.C. divine masculine. divine feminine. temporary moment of discovery. sangha.relaxation: process of letting go. martial arts and the principles of chi. origin of yoga Tantra Yoga: path to attain divine union of Shakti and Shiva. dynamic sequence of 12 asanas combining breathing. natural healing system originating from China in the 15 century. meditation and karma transcendental: divine experience. self-cherishing Self: soul. cleansing sixth sense: intuition. the Destroyer. dosha responsible for intelligence that channels perception consisting of space and air used as diagnostic in Ayurveda Vedanta: Vedic literature. three main combinations of elements within the body used as diagniostics in Ayurveda tristhana: technique to purify the mind. basis of yoga vidya: clear understanding. and Yin and Yang. gentle variation of Hatha Yoga developed in northern India emphasising the five principles of yoga. component of Traditional Chinese Medicine used to balance internal energy. goddess worship. mandala and yantra Tao: the natural way. third eye (ajna chakra) soul: Self. Hindu god who presides over the mode of destruction. technique to attain physical health traditionally performed at sunrise and sunset.. pranayama and drishti truth: that which is.com 175 . clear glimpse of the true nature of existence sattva: untainted. technique to attain a state of meditation through intense gazing on an object tridosha: three doshas. sadhana. guna that has the quality of inertia tantra: to expand one’s experience and awareness of existence. suffering and death that result from karma sangha: pure contact with enlightened beings. the art of living in peace and harmony with nature according to the principles in the I Ching (unknown origin) and the Tao Te Ching by Lao Tzu emphasising compassion. the observer Shakti: primordial creative energy. avatar. sacred knowledge of India. absorption. spiritual community Sanskrit: language of ancient India for divine communication. practice sahasrara: one thousand. energy centre located in the spine near the sex organs swami: master. inner guru. mantra and awareness sushumna nadi: the most important energy channel in the body running through the centre of the spine th Tai Chi: grand ultimate. mind expansion and spiritual cultivation tamas: darkness . mantra. karma and bhakti shodhana: purification. meditative dance of energy based on the study of animal movements. perfect language satori: understanding. tranquility shatkarma: six internal cleansing techniques of Hatha Yoga designed to purify the mind and body in preparation for Raja Yoga siddhi: perfection. freedom from bondage. extraordinary power attained in yoga Shiva: pure consciousness. philosophy originating from China in 3000B. psychic breath. technique to release tension and stress. meditation technique that utilises one-pointed concentration to penetrate the true nature of existence samsara: infinite repetitions of birth. mindfulness technique to realise the ultimate truth of existence Zen: experiential path to wisdom through mindfulness of all thought. 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This book contains many references and excerpts from the following websites: www. 1946.quantumtouch.balimeditation.chakrayoga.sanctuaryresorts.org www.com www.kundaliniyoga.net www.com www.com www. 1990.com www.com www. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free.com 178 .thebodytalkcenter.shantigh.com www.tbsn.himalaya-yoga.yogakshetram.org www.org www.dkinstitute.shambhala.kadampa. Zangpo.com www.time.osho.mahatma.org www. Paramahansa.yogananda-srf.com www. It is meant to provide guidance and counsel for those who wish to practise.com www.thesecret. th Yukteswar. 2002.org www. Snow Lion Publns.org www. USA: SelfRealization Fellowship Publishers Yogananda.com www.karmakerala.com www. 2nd edition). (translation. (8 edition).com www.com www.com www.org www.whatthebleep. Guru Rinpoche: His Life and Times.tharpa. Los Angeles.yogavision.veda-balance.sleepfoundation.physiotherapyexercises. The Holy Science.org www.gita-society.innertraditions. USA: Self-Realization Fellowship Publishers.dharmaweb.com www.org www.com www.com www.dhamma.zaadz.co. USA: Self-Realization Fellowship Publishers.org www. Paramahansa.raganiworld.godshaer.taichibali.org www.org www.com www.medical-clinic.com www.com www. God Talks With Arjuna: The Bhagavad Gita.ashtanga.asianart. where this book was completed. To Merta Ada for offering regular retreats for practice.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI This book is created with love and distributed free. Swami Shyam Yogi. To Lord Buddha for sharing his valuable experiences and teachings.himalaya-yoga. for its spiritual and relaxing vibrations that allowed me the time and space to practise. To Martin Moore for his preface. Thank you all for creating this book. and always. To Lord Krsna for His Celestial Songs. To all my friends. colleagues and students who kindly donated their time and effort.himalaya-yoga. www. To my first guru in India. whose love and devotion inspired me to practise yoga all those years ago. To Kayti Denham for editing assistance. work and think. To all my teachers past and present. protection and guidance. ever.com 179 . To Yudhar at Jasmine Printing. eternal love. and all his wisdom and encouragement. Grateful acknowledgement to authors and publishers of all the books and websites that were referenced to help expand the wisdom I received in the Himalayas. It is meant to provide guidance and counsel for those who wish to practise.Acknowledgements To Lord Ganesh for teaching me how to clear the way in all I do. To the people and island of Bali. To my darling wife Eka for her sense of humour. To Lord Shiva for sharing the first teachings of yoga. support and understnding. And to my parents for their loving guidance throughout my life. To Ari for referencing assistance. 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. photos of meditation. ideal for keeping fit and as a martial art.com YOGA RETREAT EDITION COPYRIGHT 2008 MADE IN BALI 10 MEDITATIONS FOR INNER PEACE AND HAPPINESS Copyright 2008 www. Chi Kung and Traditional Chinese Medicine. and speed up recovery from illness. would produce a significant global reduction in violence. When we open our mind to meditation. practising Yoga and Buddhism with Himalayan Yoga masters. and live in health and harmony with the natural world. It is meant to provide guidance and counsel for those who wish to practise.com Millions of people in China have been healed and gained longer lives through the therapeutic power of Tai Chi. USA and Canada.com 180 This book is created with love and distributed free. After only one month you will be astonished at the results!” “It is without any doubt in my heart and mind that the regular and diligent practice of these meditations. This book awakens the mind to the potentials that are present in each and every one of us. and teaches how to develop inner strength and unity. His latest book combines the art of Tai Chi. He has taught Tai Chi. by everyone on the planet. TAI CHI DANCE OF THE PEACEFUL WARRIOR is a foundation in personal development based on the ancient secrets of Tai Chi.himalaya-yoga. change becomes possible. DAVE WEST began his spiritual journey in India. After 2000 he began studying Tai Chi and Chi Kung with several masters from China. www. Thailand.taichibali. cultivate moral character. . Tao philosophy and TCM into simple and effective exercises for living in health and harmony with the natural world. crime. Dave lives. Yoga and Physical Education at international schools.himalaya-yoga.“Take time from the hectic pace of modern living to experience the stillness and silence of meditation and yoga. This ancient Chinese healing system is the perfect antidote to today’s high pressure lifestyles. Let the light of love shine clear in your heart. poverty. and surfs in Bali. increase your energy. Problems dissolve as deeper wisdom emerges…” “Sit quietly for just a few minutes each day and diligently apply these principles and techniques. Tao Meditation and Relaxation * Free download available at www. hotels and health centres around the world. This special guide includes effective daily fitness plans for all ages to improve your health. Nepal and Tibet in the early 1990’s. teaches. disease and deterioration of the natural environment…” 10 Meditations for Inner Peace and Happiness Dave West Other Books and DVDs by Dave West TAI CHI DANCE OF THE PEACEFUL WARRIOR Ancient Secrets to Health.