Vardhaman Book on Jainism

Author(s): Jayshree Menon
Publisher: Bennete Coleman & Co Ltd

Page 31

This can be increased slowly with practice
rect it to move downward taking the same path, until you reach the sakti kendra again. Repeat this exercise for five to seven minutes.
With complete awareness notice the life energy and the vibrations occurring in the back of the spinal cord.
Starting from the sakti kendra, the sympathetic and the parasympathetic nervous systems reach towards the gyana kendra. When these two are activated, life energy increases.
3rd Step Breathing. This is the source of vital energy and life. a) First breathe slowly and rhythmically. Breathe out air slowly and then breathe in very slowly from both the nostrils. Practice this for at least two to three minutes. b) Now bring your attention to the navel region, observe it with closed eyes. You will notice how it expands and contracts. Do this for at least five minutes. C) You will feel your breathing has become slow, deep and rhythmic. d) Shift your attention from the navel and focus it inside the nostrils, on the tip of the nose. Now become fully aware of each and every breath. Not even a single breath should come in or leave without your knowledge. Feel the freshness of the incoming breath (oxygen) and the warmth of the outgoing breath (carbon dioxide). This exer. cise should also be done for five minutes.
If you find your mind wandering away from the breathing, then hold the breath for a few sec. onds (kumbhak). But be careful not to force the breath in. Initially, your mind may wander, thoughts may creep in - don't try and stop them; just observe them without getting involved. Once you have perfected the art of observing, the thoughts too will stop intruding. Maintain awareness during the whole sadhana.
To end the meditation, take one or two deep long breaths and open your eyes slowly. For beginners, 15-20 minutes of meditation is sufficient.
Benefits of meditation Diet control is only possible when the desire to eat actually becomes less. Through meditation we can actually learn to control our desire for food
If you want to test the depth of the man then test the quality of his language and speech. One of the major causes for misunderstanding is the lack of control we have on our speech. And one of the major benefits of meditation is disciplin ing the tongue. Sudden anger too is the outcome of an unstable tongue.
Meditation reduces the intensity of feelings such as anger, pride, fear, hate, complexes, etc.
Through meditation we learn where exactly in our brain these feelings arise and how we can control them
Through meditation there is a notable decrease in feelings of sorrow or dissatisfaction. Tension, restlessness, unhappiness are all caused by an unstable mind.
Through meditation the brain cells become so activated and sensitive that one can immediately catch the vibrations going on in the other person's mind. Meditation increases awareness.
Before meditation, you take 16 to 18 breaths per minute, after meditation there is a decrease in the rate of breathing starting from 14 to even six or four per minute, one count of breath includes both inhaling and exhaling. When we experience peace inside us, our emotions will be balanced and the number of breaths we take will decrease. This can resolve many problems like BP, heart trouble and other physical ailments.
Meditation teaches you to become more compassionate and understanding.
It is the key to improving your mind and thoughts. It is also the golden road to usher in a new personality and a better life. However, medi tation is not a magic wand by which we can change everything in a fraction of a second. The change will happen surely; but it will happen slowly.
PANING OOURTESY VANDANA GUPTA
31 VARDHAMAN
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