Table Of Content

YOGA MEDITATION YOGA MEDITATION STILL YOUR MIND AND AWAKEN YOUR INNER SPIRIT STEPHEN STURGESS This book is dedicated to my guru Paramhansa Yogananda (1893–1952), who brought the supreme technique of Kriya Yoga meditation to the West. “The wholehearted practice of meditation brings deep bliss. This ever-new bliss is not born of desire; it manifests itself by the magic command of your inner, intuitive-born calmness. Manifest this serenity always.” Paramhansa Yogananda CONTENTS INTRODUCTION WHAT IS TRUE HAPPINESS? The Yoga of Meditation Kriya Yoga and the Importance of Meditation The Journey Within CHAPTER 1 THE EIGHT LIMBS OF YOGA Introduction to the Eight Limbs Yama – self-restraints Niyama – fixed observances Asana – yoga posture Pranayama – regulation of life-force through the breath Pratyahara – withdrawing the mind from the senses Dharana – concentration Dhyana – meditation Samadhi – divine union CHAPTER 2 THE INTERNAL ENERGY SYSTEM The Three Bodies and Five Sheaths The Physical Body The Astral Body The Causal Body The Chakras Cosmic Energy The Seven Chakras The Nadis Sushumna Ida and Pingala Kundalini CHAPTER 3 PREPARING FOR PRACTICE Preliminaries for Practice The Art of Sitting for Meditation Mudras Bandhas CHAPTER 4 ASANA PRACTICE Warming up Sun Salutation Sequence Energizing Morning Sequence Relaxing Evening Sequence Cool Down Sequence CHAPTER 5 PURIFICATION PRACTICE Nadi Shodhana: Alternate Nostril Breathing Agnisara Kriya: Activating the Digestive Fire Kapalabhati: Skull-shining Breath Ashvini Mudra: Horse Gesture CHAPTER 6 PRANAYAMA PRACTICE The Complete Yogic Breath Ujjayi Pranayama: Victorious Breath Bhastrika Pranayama: Bellows Breath Bhramari Pranayama: Bee-breathing Technique Kundalini Pranayama: Nadi Shodhana and Om Mantra CHAPTER 7 MEDITATION PRACTICE Focusing the mind Breathing Visualization Mantras and Chanting Steady Gazing Maha Mudra: Awakening Energy in your Spine Chanting the Bija Mantras: Awakening the Chakras Chanting the Hum Mantra: Increasing Prana Hong Sau Meditation: I am He, the Absolute Navi Kriya: Awakening Prana in the Navel Centre Jyoti Mudra: Awakening the Inner Light The Significance of Om Om Meditation Ultimate Bliss Yoga Meditation CHAPTER 8 DEVELOPING YOUR PRACTICE Living with Awareness Making Yoga Meditation A Daily Reality Morning Routines Evening Routines Further reading Acknowledgments WHAT IS TRUE HAPPINESS? Knowingly or unknowingly, we are all seeking lasting happiness: a sense of calm, balance and completeness, true joy of total fulfilment, and freedom from suffering, pain and sorrow. Yet we can, at times, feel out of sync, lacking in joy, overwhelmed by life or have a sense that “something is missing”. We may have all the material comforts that life can give us – a house, a car, beautiful clothes, the latest technology, a good marriage or relationship, sex, family, friends, a successful career and good health – all the things that are believed by most people to bring happiness and security. But happiness may still elude us or feel all too fleeting – overshadowed by moments of worry, discontent or self-doubt. And what good is success in the external world if we have not found contentment, inner peace and true joy within? Through not understanding the distinction between pleasure (an attribute of the senses) and happiness (an attribute of the mind), we often try to give our lives meaning and purpose by turning our minds outward. Hence we fill our time with external events, activities and objects – pursuits that can bring only transitory happiness. If, on the other hand, we choose to turn our mind and senses inward through the practice of Yoga Meditation, as outlined in this book, we have the chance to transcend the everyday external limitations by which we are held back and be united with our true, innermost, joyful Self. This is known in Sanskrit as Sat- Chit-Ananda: ever-conscious, ever-existent, ever-new bliss. By encouraging the thinking mind to become still through meditation, we will allow the light of the true Self to start to shine from within. As such, we can realize, and start to become established in, the awareness of what is often called in yogic terms our own divine nature, which recognizes the union of the individual self, or consciousness, with the Absolute, or Supreme, Consciousness. This allows us to experience a sense of underlying unity in the world and vibrant connectedness with everything. When everything we do in life is an expression of this inner divine state of bliss, we regain our balance, freedom and joy, and experience true happiness every day. As such, it is a wise investment to devote some regular time to the Yoga Meditation practices in this book, as they will guide you on this path of emotional and spiritual discovery, calming your mind, heightening your clarity, enhancing your joy, awakening your inner spirit and allowing you to realize your fullest potential for creative thought and action. What is Yoga Meditation? To fully understand Yoga Meditation, it is useful firstly to gain an understanding of yoga in its true, broad sense rather than in the context of the limited physical, “on the mat” practice that has come to be associated with the term in the West. The word yoga comes from the Sanskrit root yuj, which means “to yoke, join or unite”. The ultimate meaning is the union between the individual self and the Universal Self. It is establishing oneness between the finite and the Infinite, between the inner being and the Supreme Being. So, as well as helping us to attain optimum health and a calm and peaceful mind, yoga can also lead us to self-realization and ultimately spiritual liberation and a sense of oneness with the Self. “Divine joy is like millions of earthly joys crushed into one.” Paramhansa Yogananda