Easy Meditation for Everyone

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The process of meditating on Yoga Sound (mantra meditation) for inner peace and spiritual development, has been passed down, unchanged throughout the ages.  

Although an ancient method, it is especially recommended for these present times. With our busy schedules and many responsibilities, we need something that is easy, effective and enjoyable at the same time.

Anyone, regardless of age, health or background can practice this and experience its mental and spiritual benefits.

Some of the benefits include: reducing stress and anxiety, experiencing inner calm and peace, increasing clarity of mind and improving our ability to make decisions. Many find it improves their sleep and even helps relationships. It provides an ever-present refuge from the storms of life, acting as our guiding compass and so much more.

This wonderful practise not only helps us reduce the stress from our daily lives, but more importantly it frees us from our deepest anxieties and fears allowing us to realise the deep, inner peace and spiritual happiness that we all long for.

 

 

An Oasis in the Scorching Desert

In this world, we can be compared to weary, thirsty travellers wandering through a scorching desert in search of a cool, shady oasis to shelter from the blazing sun.

Yoga Sound meditation is the oasis that provides shelter from the pressures, stress, and anxieties of this world.

It satisfies our deepest longing and yearning for inner peace and spiritual happiness.

It is described as the ‘deep reservoir of all-satisfying waters’. This is not a reservoir that will dry up or disappear. Whenever we are thirsty for inner peace, wisdom, and real happiness, we can drink from its fresh and infinitely deep waters.

Furthermore, the more we drink from this reservoir of happiness, the more our longing for happiness, contentment and spiritual love will be fulfilled.

Everyone needs refuge from the stress, anxieties, fear, loneliness, emptiness, and other aspects of life which can overwhelm us in today’s hectic and confusing world. This meditation will make it easier for you to find that refuge.

 

 

 

Breathing with Yoga Sound

This is a method where we can combine Yoga Sound with deep breathing.

 It is a popular practice among yoga and meditation students to begin their day by practising this method. It’s also very good to practise periodically during the day to refresh and calm your mind and gain valuable insights.

Many people find that practising this technique for even just a few minutes, helps them to regain their composure when they are feeling anxious or nervous such as before exams, interviews, meetings and work, etc.

Sit or lie in a comfortable position. Begin by gently inhaling through your nose. Don’t struggle with your breath just breathe comfortably according to your own rhythm.

As you exhale, audibly through your mouth, ‘sigh’ as you release the air from your lungs.

Focus on inhaling and exhaling slowly like this, for one to two minutes.

Then, with each exhalation, repeat out aloud the mantra,

     ‘Gauranga’  

                  pronouncing each syllable like this:

    ‘Gaur – rang – ga’

        for the length of the exhalation.

Focus your attention on this soothing sound.

Repeat this for 5 mins or so, listening carefully to the sound you are making.

 

 

 

 

 

 

 

 

 

To view a video on

‘breathing with Yoga Sound’

click on this link below:

https://www.youtube.com/watch?v=pFSF0z0_qNA

 

 

 

Listening Meditation

Another easy method, is to just listen to the mantras playing on a CD or your mobile phone* etc. Simply let the sound enter your ears and mind. It’s effortless. You can sit, lie down or even be walking about.

You can also repeat aloud the mantras as you listen to them. For most people, repeating or singing along just happens spontaneously and naturally as we listen.

Meditation Using Beads

(Japa Yoga)

 

 

 

Japa meditation is the process of hearing and repeating Yoga Sound (mantras) aloud, but softly to yourself using beads to help you. When we use our sense of touch by holding the beads, it helps us focus our attention more easily. This method is usually practised alone.

 

 

 

Practising Japa meditation in the mornings prepares us for the day ahead, giving us a calm and clear mind. You can also practise it throughout the day, whenever you have the opportunity. It can also help a lot before sleeping, calming the mind and heart.

Many people like to practise this japa meditation while commuting to and from work or when they start feeling anxious. It is very useful for example, when you’re stuck in traffic or on a long flight or train journey, with time on your hands. Japa meditation is the perfect solution. 

If at work or at home, you start to feel overwhelmed during the day or are faced with a difficult decision, even just a 5-minute Japa meditation break can help put everything in perspective, so you can handle the stress and challenges.

Another mantra we can chant on beads is:

Gopala Govinda Rama

Madana-Mohana

Traditionally, one uses the right hand, holding the beads with the thumb and middle finger, but if you prefer to hold the beads between your thumb and index finger, that’s also fine.

Say each syllable clearly and softly to yourself.In the beginning, say the mantra slowly until you get used to it. Then gradually you can chant faster, but not too fast.

Begin, by saying the mantra you learnt before, on the ‘head bead’ (this is the large bead under the tassel)

Say ‘Gauranga’ once.

Focus your attention on the sound. This will help your mind relax and be calm.

Then move your fingers to the first bead and softly say,

‘Gopala Govinda Rama

Madana-Mohana’

Move your fingers to the next bead, repeating the whole mantra, until you reach the head bead again.

Say ‘Gauranga’ on the head bead, turn around and go back the same way you came if you are chanting more than one ‘round’. In other words, you don’t cross over the head bead. You will soon learn how to do this easily!

Japa meditation can be practised while sitting, lying down or even walking. For example, many people like to go for a stroll and chant on their beads.

Start with one time around the beads, then, when it becomes easier, you can gradually increase the amount.

 

 

 

 

Meditation with Music (Kirtan)

Chanting along with music in a group of two or more people, is one of the most effective and beneficial of all meditation practices.

   Fortunately, it is also the easiest. You can be sitting and singing softly or swaying and dancing or clapping along.

 You can use any type of instrument or none at all. There are no strict rules to this.

In the beginning you may feel a little self-conscious but you will soon get used to it. The anxieties and negative emotions, such as fear and anger, that weigh heavily in our hearts and minds, can be compared to black crows sitting on our shoulders. When we practice this method though, it usually doesn’t take long at all, for these crows to fly away.

You don’t have to worry about your singing voice, the wonderful effect will still be there!

It’s a very simple process. Usually, one person leads the chanting while the others listen, and then repeat afterwards. Sometimes, we may even all sing together, with no one leading.

 

 

 

Because kirtan so enjoyable to practise and helps us so much in our daily lives, we like to have regular sessions throughout the week.

Let us know if you’d like to come along to any of the evenings where we can relax, chant, learn more and ask questions.

 

 

 

Silent Meditation

‘Silent’ meditation refers to the repeating of mantras in our minds only, not out aloud. This is a very peaceful, soothing method.

Immerse yourself in mentally repeating the sound ‘Gauranga’. Do this at your own speed – whatever comes naturally to you and in a non-forceful way.

       Breathe slowly and naturally, throughout this exercise.  Practise it for however long it feels comfortable for you. Even a small amount of time spent is effective and helps so much.

 

Here are a few links to some inspiring and enlightening websites that you
might like to visit to learn more about meditation, self-realisation and much more…