3. Contents

9 QUESTIONS AT THE THRESHOLD

• 10 Why should I meditate?
• 11 If I have always been searching for ananda (bliss), why haven't I still found it?
• 12 What is meant by the state of ananda? Can it be experienced only through meditation?
• 14 In our normal life, we have never experienced Ananda. We don't even know that 'causeless happiness' is possible. Then how come we all have this yearning for Ananda?
• 15 What exactly is meditation?
• 16 Can everybody learn meditation?
• 17 Why do I need meditation techniques?
• 18 How many hours should I meditate everyday?
• 19 What are the benefits of meditation?
• 20 If meditation is a 24-hour process, how can life go on? If I am always focused on' just being', how can i get any work done?
• 21 What is the right way to approach meditation?
• 24 there are so many meditation techniques. how do I know which one is right for me?

27 ENTERING INTO MEDITATION

• 28 Work on your body
• 33 Work on your thoughts
• 35 Work on your emotions

43 TOWARDS MEDITATIVE LIVING

• 44 Is tapas essential in meditation?
• 45 Awareness is the key
• 46 From 'Meditation in Life' to 'Life in Meditation'
• 47 Transformations you will see
• 60 How to enjoy meditation
• 61 Isn't meditation also a doing ?

63 MEDITATION TECHNIQUES

• 64 Ananda Natana
• 67 Aham Brahmasmi
• 68 Antara Dhyana
• 71 Atma Spurana
• 72 Chitaakasha Dhyana
• 73 Hridaya Kamala
• 75 Jyoti Stambha
• 78 Stop that action!
• 80 Stop that impulse!
• 81 Kama Harana
• 83 Krishnavenu
• 84 Prana Stambhana
• 87 Prana Shuddhi
• 89 Pratibimba Dhyana
• 91 Shakti Dhaarana
• 92 Shakti Stambha
• 94 Sukshma Shareera Dhyana
• 97 Surya Dhyana
• 98 Yantra Dhyana
• 101 Nithya Dhyaan Life Bliss Meditation
  • 102 relax… rejuvenate… radiate!
• 109 Anytime-Anywhere Meditations
  • 110 Achala Dhyana
    • 112 Ananda Dhyana
  • 113 Anima Dhyana
  • 115 Haasya Dhyana
  • 117 Mouna Bindu
  • 120 Pratyaahara Dhyana
  • 124 Sphoorti Baana

125 FIVE MINUTE REFRESHERS

• 127 Extreme Exhalation
• 127 Palming
• 129 Limb relaxation

131 Seven day chakra work out

• 132 What are Chakras ?
• 132 What happens at Ananda Spurana program ?
• 133 Day 1 Dukkha Harana Dhyana
• 136 Day 2 Nirbhaya Dhyana
• 139 Day 3 Manipuraka Shuddhi Kriya
• 140 Day 4 Mahamantra Dhyana
• 142 Day 5 Shakti Sagar Dhyana
• 145 Day 6 Divya Netra Dhyana
• 147 Day 7 Saharara Dhyana

QUESTIONS AT THE THRESHOLD

BELOVED MASTER,

WHY MEDITATION?

The right question to start with! Why meditation? Is there really a need for meditation in our lives? Let me ask, Why are you reading this book? Of all the books you could be reading at this moment, you have chosen to read this book.

Your action itself shows that there is a deep-seated need for meditation inside you - and inside every one of us.

What is your ultimate aim in life?

To earn more?

To stay forever young, healthy, beautiful?

To have better, longer-lasting relationships?

To improve your personality?

The list is endless – for each individual, there will be a specific goal.

But every single goal - without exception, every single goal points to the same thing: a yearning for the state of ananda or bliss.

Can anyone disagree with that? Can anyone say, I am not interested in ananda? I don't care about being happy, being blissful? No!

Each of us is searching for nothing but ananda. How much ever intellectual, how much ever sophisticated may be the terms in which we express it, we are all seeking ananda.

Only the ways in which we are searching are different.

Through money, through power, through relationships – through all the comic and tragic dramas of our daily lives, we are searching for ananda. It is the single motivating force of our lives.

BELOVED MASTER,

IF WE HAVE BEEN SEARCHING FOR ANANDA ALL OUR LIVES, WHY HAVEN'T WE STILL FOUND IT?

We have not found it because we have been searching unconsciously. 99% of us are not even aware that ananda is our true goal!

The majority of us are only aware that there is something lacking in our lives, some vacuum that we cannot fill with money or relationships or possessions.

Tell me, what have you collected so far in the outer world that is of any lasting value? I mean 'really lasting value'. Nothing really!

Still, we continue to search.

And because we are unaware, we search outside ourselves. We search everywhere in the world for something which is within us!

Whether you believe it or not, ananda is our birthright! ananda is our true nature.

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This is exactly what we do in our own lives!We are all experts in searching for the answers in the wrong places! We seek to find ourselves everywhere - in money, power, relationships, ideologies but we don't move in the one obvious direction - inwards!

The first step towards awareness is realizing that the coin you have lost is inside your own house. Then you will automatically stop searching for it in the streets!

Meditation is nothing but a preparation to rediscover the state of ananda that is already within you.

The moment you realize the futility of searching for ananda in the streets, you are naturally ripe for meditation.

BELOVED MASTER,

WHAT EXACTLY DO YOU MEAN BY THE STATE OF ANANDA? IS IT POSSIBLE TO EXPERIENCE IT ONLY THROUGH MEDITATION?

There are hundreds of ways I can explain ananda, but only one way you can understand it – by experiencing it!

Anyway, I will try and give you an explanation.

In life, we have all experienced some moments of great happiness - but it has always been for a reason.

Isn't that true?

You are happy because you got a promotion; you are happy because you were cured of some disease; you are happy because you bought a new car (or because your neighbour's new car is giving trouble!).

At the time when you are happy, you feel that nothing can touch your happiness. But the same day, you have a fight with your husband or wife, and start feeling that your life is nothing but misery! This is the happiness or pleasure that you experience normally. In fact, you experience pleasure as periods of happiness between pain. The state of pleasure cannot remain forever - and when it changes or ceases, you feel pain. Only that happiness which you experience for no reason at all and that which does not die for any reason is permanent. This happiness doesn't depend on anything.

The word 'ananda' itself means, 'that which cannot be reduced, which cannot be lost'. Ananda does not translate into 'happiness'. You will be surprised to know, it simply means 'that which cannot be reduced or lost'.

Ananda (bliss) is not pleasure. Ananda is that tranquil, silent state which you experience when you have gone beyond both pain and pleasure. It is the state in which both pain and pleasure have ceased to affect you. You could say, ananda is the state of 'permanent and causeless tranquility'.

It is not that you can experience ananda only through meditation - but meditation is a sure path. Meditation takes you beyond the push and pull of daily living. When you meditate, you expand beyond the narrow limits of your body, of your ego. Once you experience the sense of oneness with all, you will naturally drop your attachment to the daily pleasures and pains. It is a difficult concept to understand intellectually. But with sincere meditation, you will have the experience; you will have a glimpse of ananda. Then you will understand.

BELOVED MASTER,

IN OUR NORMAL LIFE, WE HAVE NEVER EXPERIENCED ANANDA. WE DON'T EVEN KNOW THAT 'CAUSELESS HAPPINESS' IS POSSIBLE! THEN HOW COME WE ALL HAVE THIS YEARNING FOR ANANDA?

You have the yearning, because it is your true nature, your real nature!

Let me explain:

In the Taittreya Upanishad1 there is a beautiful verse which goes thus,

Ethas aatmanaha aakashasya sambhootah Akaashaat vaayuhu, vayor agnihi Agner aapaha aapah prithvihi Prithviyor oushadah...

This verse talks about how the whole universe was created from the five major elements - Earth, Water, Fire, Air and Ether (or Space). Man was also created from these five elements. That is why he always has a deep longing to tune himself to these five elements, to return to his source. In various ways, he tries to tune himself to these five major energies. Through idol worship, he tries to tune himself to the energy of the Earth. As you know, idols are made up of the earth element (mud, brass, copper, silver etc). By taking dips in holy rivers, he tries to tune himself to the energy of Water. By performing homas and yagas (fire rituals), he communicates with the energy of fire and by chanting mantras, he plays with the energy of air. In all these ways, through all these methods, he attunes himself to the elements. But all these are external methods for attunement. The fifth element and most subtle and highly refined energy of aakasha (ether) cannot be accessed by external means; it has to be

1. Ancient Hindu scriptures

experienced internally. Dhyana or meditation is the method by which we can attune oursleves to the aakasha energy.

When we enter into meditation, we close the circuit. We discover the only missing link between ourselves and our Source. We return to our Source. We feel complete, we feel secure. That is why meditation takes you into the dimension of Ananda or Bliss.

So the longing for Ananda is nothing but the yearning to return to our natural state. And that is why, whether you are aware of it or not, each of us carries this longing for meditation inside ourselves.

BELOVED MASTER,

WHAT EXACTLY IS MEDITATION?

There are so many definitions for meditation.

Different masters have interpreted it according to their own experience, or according to the specific needs of the people they were speaking to.

Meditation is prayer.

Meditation is the process that helps us discover the treasure trove of potential we have locked up within ourselves.

Meditation is the technique that helps you to connect to the energy of the cosmos.

All of them are right.

And I tell you - Meditation is just being blissful in the moment! When you are at peace in the present moment, you are already in a state of meditation. You don't need to do anything else.

BELOVED MASTER,

CAN EVERYBODY LEARN MEDITATION?

You don't have to learn meditation.

You are already a meditator!

Just recall any moment in your life when you have experienced extreme beauty: the sun rising suddenly from behind a mountain, or the first time you hear a lovely piece of music.

At such a moment, suddenly, you become totally still, wordless.

Haven't we all experienced such moments?

During such a moment, in the presence of that beauty, you can't think any more. You are just silent, aware of that beauty, that's all.

That moment is meditation!

After a few moments, your inner chatter starts again. Your mind says, That's a beautiful sunrise.

Your mind starts comparing the music to other music that you have heard.

The moment your mind starts to say these things, you have fallen out of meditation. Meditation is nothing but remaining in that silent, blissful state.

You cannot learn this state. You can only experience it.

Be clear: meditation is not something you do.

You cannot 'do' meditation.

Meditation is the state that flowers when you drop all doing, all action.

Not just physical action. Even thinking is an action. Even contemplation is an action!

Meditation is what remains when you have stripped away all doing, all thinking, all working, all feeling.

Meditation is just being.

Like the Zen master in the story, meditation is experiencing the present moment without resistance.

In the same way, ananda is not the result you achieve through hard work. You cannot attain ananda! You can only relax into ananda.

BELOVED MASTER,

THEN WHY DO WE NEED MEDITATION TECHNIQUES?

Meditation techniques are NOT to help you achieve. They are to help you remember.

If I suddenly tell you, Slip into ananda! – is it possible?

You are not even aware that ananda is your natural state.

And when you are not aware, the process of meditation can be confusing and frightening.

To enter into meditation is like entering a shoreless ocean.

When you are just learning to swim, will you directly enter the ocean on your own?

NO!

You need a lifebuoy to keep you afloat and you need a lighthouse to show you the way.

MEDIATION IS FOR YOU

In the same way, when you enter into meditation, you will need a method to show you what to do, to show you the path of meditation that is most natural for you.

Meditation techniques are nothing but lifebuoys.

Once meditation becomes your way of life, you will automatically drop the formal techniques!

BELOVED MASTER,

HOW MANY HOURS SHOULD I MEDITATE EVERYDAY?

There is no question of how many hours!

As I said, meditation is not something that can be added to your life. It is like asking, How often should I breathe every day?

You cannot say, This many hours every day I will be meditative, and the rest of the day I will continue doing whatever I am doing now!

Meditation requires a tremendous change inside you.

Meditation is a complete transformation of your entire way of life.

The seed is already there within you, but for the tree to grow and blossom, the seed has to rupture! You have to allow yourself to rupture! When you start practicing meditation sincerely, this will happen on its own. But the willingness to rupture and be completely transformed, has to be there in you.

Meditation is nothing short of rebirth! You have to possess the courage to face death – your own death! – and to be reborn as someone entirely new.

BELOVED MASTER,

WHAT ARE THE BENEFITS OF MEDITATION?

Meditation has the power to transform you – physically, mentally, emotionally, and spiritually!

On the physical level, the benefits of meditation are well-known.

Through meditation, you can regulate your blood pressure and blood sugar. You can enhance your body's resistance to disease. Through meditation, it is possible to heal even chronic problems like skin allergies, asthma and arthritis. No disease can escape the power of meditation. Of course, meditation is a complement to medication, not a substitute for it. But here again, pure faith can cause meditation to wholly help as well.

On the mental level, meditation enhances clarity of thought. It reduces unwanted verbalization. The gap between thoughts becomes longer, meaning there is more silence in the system. Meditation is also a sure way to improve concentration and memory power. Above all, meditation leads you from intellect to intelligence. Intelligence is nothing but the ability to respond to a situation in the most creative and constructive manner. You cannot learn this art. But with meditation, it flowers naturally.

The spiritual benefits of meditation are too many to list! Meditation puts you in direct touch with the infinite energy of the cosmos. It opens you to the discovery of the Divine that lies latent within each of us. Meditation is truly beyond words. Its benefits are to be experienced, not explained!

BELOVED MASTER,

IF MEDITATION IS A 24-HOUR PROCESS, HOW CAN LIFE GO ON? IF I AM ALWAYS FOCUSED ON 'JUST BEING', HOW CAN I GET ANY WORK DONE?

Meditation is not against action!

Once you learn the knack of remaining undisturbed in your being, you can perform any number of tasks while remaining in the same state. Whether you perform action or remain inactive is irrelevant.

This is a two-step process.

First, you need to get in touch with your inner being. For that, you have to first realize that such a thing exists! Learn to enjoy the state of just being. Initially, you will do this only for half an hour or one hour everyday – when you sit down to meditate. Once this state happens in you comfortably, you will automatically extend it to periods outside of the formal meditation period.

You can start with small tasks like trying to remain centered, even as you are eating, walking, washing dishes etc. Once you do this, you can move to more complicated tasks.

Externally, your life goes on in a normal manner. In fact, you can carry your life in a much better way – because now you have greater clarity, greater intensity. You will be more aware, more creative.

Yet internally, you will experience a deep and undisturbed silence.

Because you are no longer doing – you are watching.

This is the secret of meditation – to become the watcher, to become the witness of your own actions and emotions.

As you start witnessing your own actions, you will realize that there is someone inside you who does not change, who does not get angry or feel sad, who does not care about money or security or fame.

That is the real you! The real you can never be touched.

The rest is just a personality you have formed around yourself.

Once you become aware that the real you is not the one who works, that the real you is not the one who feels angry or hurt or depressed – you experience a tremendous sense of freedom.

This will happen through meditation.

Meditation offers you the ultimate freedom – freedom from yourself, freedom from the bounds of 'personality' that you have created for yourself.

BELOVED MASTER,

WHAT IS THE RIGHT WAY TO APPROACH MEDITATION?

Good question.

First of all, approach it with sincerity.

I am not asking you to believe or disbelieve in meditation.

I don't ask you to have faith.

I ask you to have trust.

Faith is a readymade belief in something. Trust is simply the openness to experiment.

So give meditation a chance. Keep an open mind.

Be enthusiastic; be prepared for something mind-blowing to happen!

Secondly, approach with optimism.

The state of bliss is not something reserved for yogis and sannyasis.

Bliss is a perfectly realizable goal for you - even if you are completely unfamiliar with meditation.

I tell you, there is no such thing as being qualified for meditation.

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Simply being alive qualifies you for spirituality!

When the Divine does not impose any restrictions on you, why are you imposing restrictions on yourself ? Be clear about this before you start: you have a definite goal, and you are definitely going to get there.

Thirdly, be playful!

Meditation is a big adventure. It is a great gamble. It is the biggest experiment of your life. To become serious about meditation is to miss the whole point. Spirituality is not serious business. It is all about realizing that life is nothing but leela, Divine play. So what is there to be serious about?

Celebrate meditation.

Simply enjoy!

Fourthly, have patience.

The Divine is not going to jump on you during your very first meditation session!

Don't start worrying about results the moment you start meditation.

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MEDIATION IS FOR YOU

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So just understand what will happen if you check for results everyday! Don't start expecting miracles in the very first session! Give the process of meditation some time to grow in you. If you are greedy for instant results, you are actually preventing the process from settling down in your system; you are blocking the whole process. So have patience.

Fifthly, enjoy solitude.

Maintain an inward-turning state as far as possible. Remain alone, remain in silence for some time every day. Give yourself a chance to experience your inner environment. When meditation becomes a part of you, this state will flower naturally. But for beginners, you will need to consciously maintain this state.

BELOVED MASTER,

THERE ARE SO MANY MEDITATION TECHNIQUES. HOW DO I KNOW WHICH ONE IS RIGHT FOR ME?

Go by the results!

If a technique appeals to you, simply try it out.

Put your whole energy behind the effort. Do it with greatest sincerity, believing fully that it will work for you. In a few days' time, you will know whether it is the right technique for you.

In the beginning, I suggest you practice 'action' techniques rather than 'sitting' techniques, because initially, there might be too much disturbance inside you. If you sit still and try to meditate, all you will be witnessing will be the tremendous disturbance inside.

So when you are just getting into meditation, choose 'action' techniques. These are cathartic meaning liberating, cleansing techniques. They facilitate expelling all the words, thoughts and confusions in us. These techniques are outwardly active, but inwardly, they can lead you to an experience of peace, of silence.

Once you have settled into meditation, once you have cleansed all your unwanted thoughts and confusions, you can try out any technique you want.

Now, how do you measure the correctness of a technique?

If a technique is helping you feel more relaxed, more centered, more sensitive – it is working. If it is making you more joyful, helping you expand, feel more energetic – it is working.

If you find none of these things happening, it is not working. Simply put it aside and start working with another technique.

But have patience! Don't be greedy for results and throw away perfectly workable methods.

Usually, among the first five or eight techniques you choose, there will be one that is right for you.

Locate it.

Pursue it.

ENTERING INTO MEDITATION

MEDIATION IS FOR YOU

Meditation is the path that takes you inwards. But to move inwards, you must start with the outside. Right now, you are at the periphery. You are still testing the waters, dipping one toe in to see if it is too cold!

Many people come to me and say, Master, I know nothing about spirituality. I have never tried meditation before. Am I ready? Where do I begin?

I tell you: the best place to begin is where you are right now!

Right now, everything you understand about yourself is related to your body, your emotions and thoughts. Whatever you think is you is nothing but your body, your emotions, your thoughts.

So start from there! Simple.

Step 1 : Work on your body

How do you feel about your body?

We all carry impressions, ideas about our own bodies. These impressions are not our own. Almost always, we have picked up these impressions from other people's opinions of us. We carry a lot of negative feelings about our bodies. You may not even be aware, but in your unconscious mind you will be carrying deep negative impressions about your body.

Very, very rarely have I come across someone who is completely comfortable with his body. To be comfortable with one's body does not mean assuming everything about your body is good. It is just being at ease with your body the way it is.

All your life you hear*, Your body is prone to fall sick! Your body is your limitation in enjoying! Your body cannot take stress beyond a certain point! But for your body, you can fly!* Especially on the spiritual path, the body is projected as the greatest obstacle to achievement.

So you develop an unnatural hatred towards your body. This gets rooted deeply in your unconscious mind. You begin to think that your body is working against you. But the truth is, this body is the boat to carry you across the river of sansar (worldiness)! Can you move about in this world without your body? Can you work towards meditation or spirituality without your body? Can you even read and understand this book without the help of your eyes, your brain?

It is true that one must ultimately go beyond the body. But you don't do it by fighting with your body. You do it by understanding and accepting your body, and working on your body to make it fit for meditation.

Remember, the body is a powerful instrument, both in the material sense and in the spiritual sense. It is your best and unfailing friend. Through the body you can move about in the material world; through the same body you can move towards the Divine. It is a wonderful tool in your hands. This might be difficult to accept because all your life you have identified so completely with the body. But unless you break this identification, you can never move beyond the body.

So the first step is to start paying attention to your body. Unless your body is functioning well, be sure you can never enter into meditation. Whatever negative feelings (or even positive feelings) you have about your body, simply drop them! Simply drop them.

The first step is to cleanse the body.

What is meant by cleansing the body?

We all have disturbances, energy blockages, complexes – all these things are part of our physical system. Removing these blockages and disturbances is to cleanse the body.

How are energy blockages and disturbances created in our body?

Right from childhood, we learn to suppress our natural emotions. Because in society, we cannot always express ourselves as we wish.

For example, when you get angry, the body immediately produces the chemicals necessary for fight. The body produces enough energy to attack a man! Because anger is an essential survival tool for all animals, the body prepares you for fighting the other. But in our civilized society, we can't always express our anger. The other person might be someone you are afraid of - your boss, or your wife! So whatever energy is generated, remains unused. This excess energy stagnates in your body and creates a block in the energy flow.

The same thing happens with all emotions – desire, fear, grief etc.

Most of the time, you are afraid to let your body express itself. You live in deep fear and mistrust of your body. You think that your body doesn't know the language of civilization; that it doesn't recognize the rules of society. If you set your body free, you are afraid about what might happen? Who knows what your body might do? So you think you have to control; you have to repress.

When you continuously suppress your emotions, not only do they create blocks in your physical body, they eventually lead to mental illness as well. For instance, continuously repressing anger can lead to hysteria.

In the same way, mental disturbances can manifest as physical diseases. Not only cardiac disease or migraines, even skin allergies and peptic ulcers are caused by stress. Recent research has shown that over 80% of our diseases are psychosomatic in nature – that is, our physical and mental states are both responsible for these diseases.

There are many meditation techniques to dissolve all the blocks and repressions in your body.

Once you are free of these blocks, you will see for yourself how your body blooms naturally. Your body begins to look more beautiful, more divine. Your body is not you, but your body is here to support you. You will enjoy a beautiful and friendly relationship with your body.

Not only suppressed emotions, but our poor habits also cause disturbances in our body. The body is a purely physical mechanism. Naturally, it will be affected by how you eat, sleep, exercise and rest. As I always say, all your diseases are your guests! You invite them upon yourself with your careless treatment of your body.

For example, when you eat something spicy, your eyes begin to water; your body starts protesting, I can't handle this! But do you listen? NO! And then, you complain about your eyes watering.

When you watch television till midnight, your whole system is screaming, I need rest! But as usual, you ignore it and then complain about tiredness the next day; you talk as if it is a disease of the body.

Be very clear: your body has its own wisdom. You are completely out of tune with your 'body intelligence'. Your body is continuously giving you signals, but you don't have the intelligence to understand these signals.

Why do we eat?

The simplest explanation would be, To get energy.

But does your food actually energize you? After a meal, do you feel energetic or sleepy? Most of us feel sleepy!

MEDIATION IS FOR YOU

Because our choice of food is poor, and because we continue to eat long after our stomach is full, we feel sleepy after eating. We throw anything and everything into our stomach. We throw food into it as if it were a garbage bin! We treat our stomach like a garbage bins. With every meal, we are taxing our digestive system. No wonder we don't feel energetic after eating.

When you eat excessively and don't exercise enough – you become lethargic. A lethargic body is completely unfit for meditation. Not only that, diseases attack the body easily when your energy levels are low.

Exercise can help you expand. When you exercise, every cell of your body expands. Your lungs get filled with oxygen and the impurities are thrown out along with the carbon-dioxide that is expelled.

In our lifestyle, we don't have time for either exercise or rest.

What we call as rest is not restful. How many of us wake up feeling refreshed and joyful? If you have rested properly, you should dance your way to the bathroom every morning! Instead, when the alarm goes off in the morning, what do you do? Switch it off and go back to sleep!

Real sleep is when the body is totally at rest; when all its stress has been released; when your systems can take care of all repair and maintenance work. How often do we enjoy deep, undisturbed, dreamless sleep? Very rarely! But be very clear: only on those days have you actually slept!

You may be wondering, what does all this have to do with meditation? There are two reasons why we are discussing this subject. The first thing is, a physically fit body helps you enter deeply into meditation. But more importantly, practicing meditation itself can help you rest better. We will be working with techniques which will enhance the quality of your sleep. When the quality of your sleep improves, the quality and productivity of your waking hours increases naturally.

Step 2: Work on your thoughts

Thoughts are the most fanciful things in our life!

Most of the time, we have no control over our thoughts. Our thoughts lead us wherever they wish to. If you start speaking all your random thoughts aloud, you will be ashamed to hear your own words! Our thoughts have no connection with other, no relevance to the present; they don't even make any sense. Yet we entrust our very life to these thoughts. We live by these thoughts!

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