Module 5 – Lesson 3.3: Adapted meditations
Module 5 – Lesson 3.3:
Japa meditation – adaptation of a classical practice ~ 4 minutes
The aim of meditation is to ‘concentrate’ /focus the mind on one point. This one point varies between individuals as we all differ in what we find effective. It may be watching the breath, watching the mind (self-analysis), focusing on a mantra (Om, Om Shanthi), creating a visual image (candle flame).
Repetition of helpful words that have a meaning for you, called an affirmation, is one technique to get the mind out of habitual grooves of thinking, many of which are unhelpful. We take a slow inhale to the internal repetition of the 1st word, slow exhale to the internal repetition of the 2nd word.
Some examples are: SLOW DOWN, LET GO, BE STILL, BE CALM.
Follow the video below to incorporate this simple practice into your day.
Ajapa japa meditation – concentration on natural internal sound ~ 4 minutes
Follow these instructions or the video below to incorporate this simple practice into your day:
i. Relax the body and close your eyes. Concentrate on your breath
ii. Continue slow inhalations and exhalations. Do not put any effort into your breathing – just allow the breath to flow naturally.
iii. Listen to the sound of your breath. If you listen carefully you will be able to hear the sound ‘soham’. ‘So’ when the breath flows in, ‘ham’ when the breath flows out.
iv. You need not repeat it yourself – just listen and you will be able to hear that sound.
v. After practising for some time, you may begin to hear a humming sound within you.
vi. After sitting for some time in silence, deepen the breath for a few minutes before closing the practice.