Guided exercise – concentration on a candle flame

candle flames

 

In a post earlier this year we introduced the practice of concentration and explained its importance in developing a good meditation. Concentration pacifies the chatter of our thoughts and brings about the quit opening for our meditation. In the post we also taught you a simple and effective concentration on the candle flame.

Today we are sharing an audio recording of this concentration exercise from radiosrichinmoy.org. Enjoy practicing!

 

Practical meditation

Today we are bringing reading from the book Meditation: Man’s Choice And God’s Voice Part 1 by Sri Chinmoy, made available to share under a Creative Commons license

Question: How can one make meditation practical?

Sri Chinmoy: How can we make meditation practical? First of all we have to know whether we are practical or not. We say somebody is practical only when we see that in the outer life he does the right thing at the right moment. He thinks and acts in a specific way so that he will not be deceived by others, and so that his outer life will run smoothly, without any major catastrophes. But no matter how clever we are, how sincere we are, how conscious we are, we see that at times we are at a loss in the outer life. We do not know what to say. We do not know what to do. We do not know how to behave. Or, despite our saying and doing the right thing, everything goes wrong. We do not know how to cope with our outer existence; we cannot manage our lives. We sincerely want to do something or become something, but we cannot do it.

walking on step stonesWhy does this happen? It happens because our outer capacity is always hound by something, and that something is our inner awareness. If we are practical in the inner life, if we are doing the right thing in the inner world, we will not be bound by anything, because we will have inner awareness. One who has inner awareness has free access to infinite Truth and everlasting Joy, and he will be able to control his outer life. What gives us inner awareness? Meditation. We are practical in our inner life, we are doing the right thing in our inner life, when we pray and meditate. A practical thing must always be natural, and what can be more natural, more spontaneous, than seeking to fulfil God? How do we fulfil God? Through meditation.

The inner life constantly carries the message of Love, Truth and God. The outer life does not do this. Where the Truth is, there is a seed. Let us allow the seed to germinate, to grow into a plant, to become a tree. When the tree bears fruit, we can eat it. And while we are eating we will know that this fruit belongs to the outer world although its source is the inner world. We will see the capacity of the inner world being manifested in the outer world. We always grow from within, not from without. It is from the seed under the ground that a plant grows. From inside we grow out.

No matter how many hours we work, no matter how many hours we talk, no matter what we do or say, we are not nearing the Truth-Light. But if we meditate first, and afterwards act and speak, then we are doing the right thing and becoming the right thing. The inner life, the inner practicality, must guide the outer life, and not the other way around. It is not that the outer life will have a separate existence. No! The life-breath of the outer life has to come from the inner life. The inner practicality must enter into the outer life of each individual seeker on earth. Only then can he be really practical in the outer life.

The inner life of unaspiring people is never practical; it is all imagination. Naturally, they don’t want to enter into the world of imagination, for they think that this imagination is going to end in frustration. But he who is brave enough to enter into the inner life and see whether it is all imagination or not, will see that the inner world is practical, real, natural. Our human way of thinking of Truth, God and Light is not the correct way. That is why the things that are normal seem abnormal to us. The divinely normal things are Love, Light, Peace. And these normal things are also eternal. Let us be brave. Let us enter into the inner world and bring forward to the outer world the things that the inner world can offer. Then the outer world will also become divinely normal, practical and fulfilling.

Guided meditation on the spiritual heart

magnolia

 

Today we offer an audio recording of a guided meditation from our friend Bhuvah of the Auckland Sri Chinmoy Centre published on radiosrichinmoy.org. The first exercise includes relaxation and flower meditation. The second exercise features a meditation on the spiritual heart. These exercises are similar to the many exercises that we teach during our regular classes.

Keeping the fruits of your meditation

From the book “Meditation: Man-Perfection in God-Satisfaction” by Sri Chinmoy
bonsailike treesAfter you have finished meditating, you have to assimilate the result of your meditation into your inner system. Only then does it become a solid, absolutely permanent experience that is inseparably one with your existence. If you enter into a quarrel with someone or get into some unpleasant situation before the peace, light and bliss from your meditation are assimilated, then everything can be lost. Not even an iota will remain. Even by speaking with someone you can lose what you have received during meditation. Someone may come up to you and say, “How are you?” and he may take away all the peace, light and bliss that you have received. That is why you should not talk to anyone immediately after you have had a high meditation, until you have assimilated what you have received. Also, you should not eat immediately after meditation. You can move around or read if you want, but you should not eat a full meal for at least fifteen minutes or a half hour. lf you are very hungry, though, it is all right to take a small quantity of milk or juice.

Normally, it takes quite a few hours to assimilate everything that you have received during meditation, and during that period you have to maintain the light that you got. How? Through your inner awareness, and by being careful of how you deal with the outside world. However, sometimes it happens that during your meditation you are receiving and at the same time assimilating. Then, when you stop meditating, it is all assimilated.

You can think of assimilation as establishing a lifelong friendship, an eternal friendship, with someone who has come into your life. If peace, light and bliss come into you during meditation and you do not make them your eternal friends, then naturally they will leave you. But if you establish an eternal friendship with them, then your friends will have an opportunity to inspire you, guide you, mould you, shape you and share with you their divine capacities and divine qualities.

Again, you have to know that assimilation is not always what the soul wants. At times the soul is eager to assimilate and keep something for quite a few days before expressing it. At other times the soul wants to reveal and manifest the qualities that it receives during meditation immediately or after only a few hours. This expression can be to others, to the atmosphere or to the Universal Consciousness. The inner wealth is like knowledge. One person may say, “Let me learn a little and teach that small amount.” But someone else may say, “No, let me learn as much as I can, and then I will teach others.”

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Q: At the end of meditation I feel very good. Is there anything I should do with that feeling, or any way to utilise it?

A: Whatever you feel should be preserved. How can you preserve it? By offering gratitude to the Inner Pilot. Also, you can try to feel that whatever you have achieved can be transcended. If you have received or achieved a dollar’s worth of peace, then next time you can try to get ten dollars’ worth of peace. And if you feel that you have developed an inner muscle to receive, then you can continue strengthening that muscle. In this way you can develop a very powerful inner capacity.

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Q After we stop meditating, how can we maintain the level of consciousness that we reached during
our meditation?

tunnelA: Here in the meditation hall we are all aspiring; that is why our consciousness is elevated. When we go home, our consciousness will go down. Some calamity may take place or we will just enter into ordinary activities, and we will lose our aspiration. Even if there is no outer disturbance, still we find it difficult to remain in our highest consciousness because we are not used to living there. We aspire for half an hour with utmost sincerity, and then relaxation starts. We feel that we have worked very hard, so now we are entitled to take rest for an hour or two. We do not value what we have achieved. We feel, “even if I lose it, I will get it back tomorrow.” So we start reading a newspaper or watching television, and in this way we enter into relaxation.

If we want to maintain the height of our aspiration, then our aspiration has to flow continuously. Suppose we have meditated for an hour or so and we do not have the capacity to continue meditating. Still, we can do something which will maintain and preserve our meditation. We can read spiritual books, sing spiritual songs or listen to soulful music. We can go to visit a spiritual friend or, if that is not possible, call him on the phone and speak about spiritual matters. Another thing we can do is write about our experiences, not with the thought of publishing them but just to keep them in our
consciousness. While we are writing down an experience, we are revealing our own inner light. Then, each time we read about one of our own experiences, we get new inspiration and aspiration. Even while we are eating we can remember what experiences we had during our morning meditation. Like charging a battery, we are charging our memory with spiritual energy. In this way we can remain in the spiritual flow that we had during our meditation, and keep our consciousness high until our next meditation.

If we want to maintain our height and make the utmost progress, we have to be very wise in our day-to-day lives in how we spend each second. A time will come when we will not have to have any restrictions in our life; our life itself will be a continuous flow of aspiration. But now we have to use our conscious mind in order to aspire.

 

What is a good meditation?

From the book “Meditation: Man-Perfection in God-Satisfaction” by Sri Chinmoy

dog licking faceSeekers often ask how they can tell whether they are meditating properly or whether they are just deceiving themselves or having mental hallucinations. It is very easy to know. If you are meditating properly, you will get spontaneous inner joy. Nobody has given you good news, nobody has brought you any gifts, nobody has appreciated or admired you, nobody has done anything for you, but you will have an inner feeling of delight. If this happens, then you know that you are meditating properly. But if you feel a mental tension or disturbance, then you will know that the kind of meditation that you are doing is not meant for you.

If you are enjoying mental hallucination, you will feel that peace is within and restlessness is without. You are yearning for peace, light and bliss, but outwardly you are feeling a volcanic turbulence. If you are having a real meditation, a sublime meditation, then you are bound to feel peace within and without. If it is soulful meditation, you will feel your eternal existence; you will feel that you are of Eternity and for Eternity. This feeling you cannot get from a mental hallucination.

There is also another way that you can know. If you are actually entering into a higher plane, you will feel that your body is becoming very light. Although you don’t have wings, you will almost feel that you can fly. In fact, when you have reached a very high world, you will actually see a bird inside you that can easily fly just as real birds do.

When it is your imagination, you will get a very sweet feeling for a few minutes; then immediately dark or frustrating thoughts will come into you. You will say, “I studied so hard, but I did not do well in my examination,” or “I worked so hard in the office today, but I could not please my boss.” These negative forces in the form of frustration will immediately come in. Or doubt will enter, and you may say, “How can I meditate so well when yesterday I did so many wrong things? How can God be pleased with me? How can I be having a high meditation?” But if it is really a high meditation, you will feel that your whole existence, like a divine bird, is soaring high, higher, highest. While you are having this feeling there will be no sad thoughts, no frustrating thoughts and no doubts. You will be flying in the sky of delight where all is joy, peace and bliss.

dove on paper decorationsYou can also know whether you had a good meditation by the way you feel afterwards. If peace, light, love and joy have come to the fore from within as a result of your meditation, then you will know that you have meditated well. If you have a good feeling for the world, if you see the world in a loving way in spite of its teeming imperfections, then you will know that your meditation was good. And if you have a dynamic feeling right after meditation, if you feel that you have come into the world to do something and become something—to grow into God’s very image and become His dedicated instrument—this indicates that you have had a good meditation. But the easiest way to know if you have had a good meditation is to feel whether peace, light, love and delight have come to the fore from within.

Concentration on a candle flame

An important steps towards being able to meditate is the ability to focus. In concentration we aim all of our thoughts at a single object. The object can be external, such as a candle flame, black dot or a flower. It can also be internal, such as our breath or our heart-beat. Or it can be one though in our mind, such as an imagery of a blazing sun or a vast ocean. Concentration enables to be present, to be there with the object of our concentration. It also enables us to identify with the qualities of the object we focus on. For example, when we concentrate on a imagery of peaceful and vast ocean, after a few minutes of this exercise we may feel more peaceful. Most importantly, concentration pacifies the constant chatter of our thoughts and creates an internal space to open to our inner heart and to our soul which we seek in our meditation.

Here is a simple concentration exercise that many people found to be effective.

burning_candle1. Find a quiet space where you can practice this exercise and place a candle there.

2. Take a few deep breaths. Relax.

3. Bring your vision to the candle flame. Start by focusing on the entire candle flame. As the exercise progresses you may wish to focus on even a smaller point, such as the tip of the candle flame.

4. Imagine as if there was a magnifying glass in front of you and that glass took all of your scattered thoughts and brought them to the candle flame.

5. If you feel too tense, almost to the point of getting a headache, relax a bit. Breathe. You can imagine that instead from your head the power of your concentration comes from your heart. Imagine that when you breath out your breath goes from your heart into the candle flame and when you breathe in your breath goes back from the candle flame into your heart. Establish a gentle, yet focused heart-identification with the candle flame.

6. If you notice that you lost your focus and your mind wondered off elsewhere simply bring your attention back to the candle flame. Do not be annoyed at yourself when this happens. Be patient. In the beginning, this can happen several times during a single exercise. As you practice regularly and you get better at the exercise, the number times this happens decreases and your moments of uninterrupted focus extend.

7. To finish the exercise, take a few deep breaths. Take a few moments to internalize the exercise before you go on with your other activities.

Initially, practice the exercise just for a few minutes. As you improve, you can extent the duration of the exercise. Remember, it is the quality of your exercise that matters, not how long you sit there. Practice with inspiration and diligence.

Breathing Exercise

Meditation on the Heart

In many of the meditation exercises that we teach in our classes we bring out attention to the spiritual heart, that is the core of our being where we feel peace, joy and loving identification. Here is a simple technique one can begin with:

When you meditate, please meditate on the heart, and then try to have the peace, light and bliss of the heart percolate through the entire being. In the heart you have peace, and like a flower it has to blossom petal by petal, here, there and everywhere. Then you have a flower of peace whose petals have blossomed in all parts of the being.

from 101 Meditation Techniques by Sri Chinmoy

Meditation Adventure

Some years ago I got fed up with life and felt that there really must be something deeper. I had a faculty position in Thailand and the material aspect and outer adventure were interesting and substantial, but inside, well, there was not much.

nayakmonkI made friend with the monks in Thailand and decided to give that a go. I became a monk for four months, studied meditation intensively, and, well, it made a big difference. I mean, it made a really big difference. It made a difference in how I felt, how I perceived others, how I viewed my opportunities, and so on. I could not then or now describe what meditation was doing for me. Who can put feelings into words?

I returned to the United States, and my wife and I, both having meditated, wanted to continue. We tried various groups, and I do recommend that people do that. How many of you buy your clothes at the first shop? It takes a little shopping to find what fits.

I did my shopping and I was privileged to see a great spiritual master, Sri Chinmoy, in one of his public meditations in New York. You could feel something, I did, and I let the magnet of soulfulness, sincerity, simplicity purity, and so on, tug at me.

nayaktriI studied with Sri Chinmoy for a very long time and I continue with his inner guidance as a member of the worldwide Sri Chinmoy Centres. The emphasis is on meditation and service. Find what you have and share it. Discover your capacity and use it.

The marvelous thing about meditation is that it is an extremely simple practice, and just practicing meditation gets the elephants off your shoulders, and you rise and rise. I call it the soul, your real guide, and you can get to know it. There are a million more aspects to meditation and you can discover them, one by one, and you never get tired of it.

I hope that you have the blessing of giving yourself the privilege of learning to meditate.

 -Nayak

Beginnings

It’s the New Year’s Day today and I got to ponder on the beginnings of new endeavors in our lives. Although, every minute there is an opportunity to start anything new in our lives, whenever the New Year comes it supplies an extra nudge to something new. Maybe it is the day off for many people. Or the fact that you put the new calendar on and think about what you really care about in your life and what infinite possibilities that life offers. This is the time many people take on meditation. And, meditation in turn helps us to be open and receptive to new beginnings, new aspirations. And feeling to be a beginner is a great virtue in the seeker’s life.

From the spiritual point of view, every seeker is a beginner. A beginner is he who has the inner urge to grow into something ever more divine, ever more illumining and ever more fulfilling. The moment you want to make constant and continuous progress, the moment you want to surpass yourself and enter into the ever-transcending Beyond, at that moment you become an eternal beginner.

 – Meditation: Man-Perfection in God Satisfaction by Sri Chinmoy

 In today’s another article Nayak writes about his meditation beginnings.

 – Moni