Have you ever finished meditating and then realized you’d been so unfocused that you could hardly remember what happened? Paramhansa Yogananda defined meditation as “deep concentration on God or one of His aspects.” In order to achieve this, we need to bring the consciousness to one-pointed attention at the spiritual eye.
The first few minutes after closing our eyes is extremely important. Here are some things that have helped me during those critical first moments:
When I go into our meditation room, I remind myself that I am there only to meditate. I try to put everything else on the shelf and not to think about people, projects, or problems for this period of time.
I start with the “Ananda” prayer to Heavenly Father, Divine Mother, Friend, Beloved God, and our line of gurus. While praying, I visualize each of the gurus and try magnetically to draw their blessings. If I lose my concentration, I start again, sometimes repeatedly, until I have successfully visualized and felt a connection to each guru.
I won’t embarrass myself by confessing my personal record for restarts, but forcing myself to focus during the prayer means that I don’t continue if my mind is still scattered or restless.
It greatly helps me to bring the energy strongly to the spiritual eye. I try both to keep my gaze there and at the same time to feel a sensation of energy in that area. Seeing light at this point, or even listening to AUM here, seems to calm the mind. Thoughts and worries seem to arise from farther back in the brain, and fade away once I can get my focal point back at the Kutastha.
Sometimes after the prayer I will do some simple pranayama techniques such as tensing and relaxing the body a few times followed by regular breathing. This gives my concentration a focal point and works with yogic principles to internalize the prana.
The Hong-Sau technique is extremely powerful if done properly and is the primary one given by our gurus to calm the monkey mind. It is very important to bring the mind back to watching the breath as soon as you are aware that it has wandered. (If you don’t know these techniques you can learn them in my book How to Meditate, at any Ananda center, or with online classes at “Online with Ananda.”)
Doing Hong-Sau completes this beginning phase of meditation. I then go on to other techniques, and try to become absorbed at the spiritual eye. As Lahiri Mahasaya put it, “Doing techniques is like cooking the meal. Remaining in the calm aftereffect poise is like eating the meal.”
One final point: the key is relaxation. Meditation should be joyful and fulfilling.
In joy,
Nayaswami Jyotish
14 Comments
Thank you for these guidelines, Nayaswami Jyotish, they are so helpful. Your second point reminded me of a satsang with Brother Turyananda at Lake Shrine that I attended several decades ago. He admitted with great humility that he sometimes had to repeat his opening meditation prayer 4 or 5 times until he felt he got it right, meaning with devotion and sincerity. A sweet memory. And an important practice to remain vigilant! (And I love these sparkly “touches of light,” I look forward to them eagerly!)
Dear Nayaswami Jyotish,
Thank you for the article. It will be very helpful and a great guidance for the meditation.
Joy,
Prem
Thank you both for your continued guidance and love through “touch of light” which also touch my heart and soul.
Thank you for these practical suggestions. It’s wonderful to have tips from someone whose practice is established. Very hopeful to someone like me who has yet to even take kriya.
Thank you Jyotish for this very helpful article. I have never heard the recommendation for repeating the prayer to contact with the Masters. I will certainly try this, as it sounds so helpful. Thank you again for your continued guidance.
Blessings,
Gloria
Thank you, Jyotish! I am so heartened to know that I’m not the only who starts prayers over until they work! Very much looking forward to the Inner Renewal Week talks.
Thank you, Jyotish. It wonderful to have a checkin with you.
I also repeat my contacts with the Masters until I am very
aware of our relationship and keep sharpening the concentration.
Thank you for making me more aware of the powerful and important
process it is.
Looks like I unknowingly repeated my contact with you too: )
Thank you, Jyotish. It is wonderful checking in with you.
I, too, repeat my contacts with each of our Masters
in beginning meditation until I am sure
of deep awareness with each. It is nice to improve the knowing
that this is a powerful, important process.
Dear Jyotish & Gurubais-
Thank you so much for the reminders and tips. I’m so grateful for a spiritual path that provides such support and practicality.
In joy,
Susan P.
Thank you again, Jyotish! Love to cook and eat this “meal.” A true feast!
Thank you so much dear Jyotish.I really needed this advice.I will follow it.
Thanks Jyotish,
Great tips (esp. to visualize the Gurus, I’ll try that), and the encouragement is always appreciated.
~~~Blessings, Josette
Thank you..that is very helpful.More of such writings are needed..very beneficial.Would be great to have a part two..or perhaps a detailed,expansive series…using the meditation “recipes” for healthy,needed “meals” for the soul…a “cookbook” for the soul.