Oneness in stillness or action

“Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity" ~ Voltaire 1694-1778

The process of Meditation is a part of Raja Yoga. Just as Hatha Yoga is primarily concerned with the body, Raja Yoga is primarily concerned with the mind and is supported when:

  1. All undesirable thoughts have been removed from the mind. The mind has been freed from the burden of unnecessary elements. Your basic desires are now rooted in your mind.
  2. Steps for proper care, and protection, have been taken to ensure satisfactory growth of the symbolic seeds.
  3. Steps have also been taken to weed out the unwanted growth from the vicinity of the planted seeds.
  4. The seeds, which were planted a few weeks ago, have become plants; and they are in a very healthy condition. Their growth is satisfactory. They are well protected, getting proper nourishment, and are growing fast to become healthy trees.

Meditation concerns your past, present, and future. The past performances are analyzed to see what improvement could be made in the future. The present problems, likewise, are considered to see what needs to be done today or tomorrow; what requires priority; and what is the best way of doing it. Everything concerning the present activities is taken into consideration and analyzed, evaluated, and planned afresh.

The future has a lot of importance in Meditation. What you have done, during the four Sessions, also relates to your past, present, and future; but the basic difference between the two phases is that the work of the previous lessons will not be repeated – unless extremely necessary. What you are going to do from now on will be repeated.

There are three basic steps of Raja Yoga. They are Dharana (Concentration), Dhyana (Meditation), and Samadhi (Contemplation). Basically, there are only two major divisions of the steps of Raja Yoga – Concentration and Meditation. Concentration is one-pointedness of the mind. By mastering the skill of concentration, the fluctuation of the mind is controlled.

Meditation goes further. Through Meditation, the individual not only concentrates one-pointedly, but also uses his mental faculties to analyze and evaluate his thoughts, plans, and actions in a proper and desirable manner. One finds out what is right and what is wrong in one’s daily actions, and what needs to be done to improve performance. One becomes equipped to re-establish oneself on its own, when one had erred in certain situations and conditions. One masters the art of overcoming obstructions and hindrances.


You can meditate in any place where you have privacy. It should be neat, clean, peaceful, with plenty of fresh air, and free from insects. You can sit on a blanket, a mattress, or a carpet. Preferably, Mediation should be practiced on a padded floor. Those who find it difficult to sit on the floor may use a chair.

At the time of Mediation, the body should not be heavy with food, but neither should the individual feel hungry. A gap of two hours should be given after breakfast, and a gap of three to four hours, after lunch or dinner. The practitioner should be neat, clean, and free from the effects of drugs, alcohol, and smoking. The body should not feel tired, tense, or uneasy. The practitioner should wear light clothes and should not be in a hurry.

Practice Meditation at a fixed hour every day. Mornings and evenings are good times. However, in special circumstances, it can be practiced at any time, according to the convenience of the individual. For practicing at odd times, the body condition must fulfill the above-mentioned requirement.

For this process of Meditation, a period of three to five minutes is quite sufficient and satisfactory. Practitioners are advised not to devote more than ten minutes of one sitting. Putting in more time is quite unnecessary. The ideal practicing time is about five minutes.

The practitioner should remain sitting in the chosen Meditative pose, undisturbed from the beginning to the end of the Session. There should be no disturbance. If for some unavoidable reason, one is disturbed while meditating, the Session should be terminated. In other words, when you sit for Meditation, remain undisturbed for a period of three to five minutes or for as long as you are meditating.

Be seated on the floor – in the Sukhasana (easy pose). For performing the Sukhasana, fold your right leg at the knee and bring the foot in front. Let the thigh and the knee rest on the floor as much as possible. Then fold your left leg at the knee and put the left foot on the right leg. Your left leg should rest on the right leg. Those, who can’t sit in the Sukhasana pose on the floor, are advised to sit on a chair.

Sit erect with the spine, neck, and head in one line. The left hand should be brought to the lap first and then the right hand put on the left hand. Now, close your eyes and relax the body. There should be no stiffness in the body. Though the body is erect, it should not be strained and stiff.

Before starting the actual Mediation, practice the preparatory posture for a few days. Remain seated in the Mediation pose for about three to five minutes at one stretch. When you are accustomed to the position, and feel comfortable, your Session in Mediation begins. A practice for two to five days should be enough to acquire ease in this sitting practice.

“To practice mindfulness, neither scientific proof nor magnetizing boobage will help you to meet the joys and sorrows of your life. The truth is, the point of mindfulness is not peace, nor is it bliss or transcendence. It does not make you permanently calm or inure you to pain and it does not even give you perky breasts, much to my dissatisfaction. Rather, it shows you where your heart is hard. It reminds you of your dreams. It shows you where you are afraid. It unlocks all the tears you have been holding back and in so doing breaks your heart to the preciousness of your life, the uniqueness of your genius, the unending grief of your losses, and your immeasurable capacity to love. It goes one better than to make you into a supermodel CEO — it shows you how to be who you really are and you discover gentleness, authenticity, and fearlessness.” ~ Susan Piver on the purpose of mindfulness.


  • Be seated for meditation. See that you are sitting properly. Close your eyes… breathe normally… be mentally at peace… see in your mind what you desire the most…
  • Try to make a clear picture in your mind of your Desire Number One… try to visualize its shape and details as accurately as possible… this should take about half a minute… when visualization occurs, concentrate on the mental vision and say to yourself mentally, “This is what I want… This is what I wish to have…”
  • Now, visualize your Desire Number Two… make a comprehensive picture of the desired object… when the visualization occurs, even for a few seconds, say to yourself mentally, “This is what I wish to acquire next… This is what I wish to have…”
  • If you have a third desire, and have planted the seed for it, then visualize your Desire Number three… visualize it for a few seconds… then say to yourself mentally, “This also I wish to have…”
  • After visualizing and concentrating your mental energy, to intensify the wish for the fulfillment of your long-cherished desires, let the mind perceive and think of those things which have importance in your present and future life. Let the mind consider those items, one-by-one, and meditate on them.


  • Picture the mental health you wish to acquire and say to yourself, “I wish to become like this…” (Go into detail).
  • Say to yourself, “I am changing. I am correcting myself. I am improving and changing myself into a better, happy, healthy, and prosperous person.”
  • Say to yourself, “I do not want to harm anyone. I do not harbor any ill-feeling, hatred, jealousy, and a desire for vengeance against anyone. I do not think ill of others”.
  • “I realize that I have made some errors and mistakes. I accept them. I have learned lessons from those mistakes, and I am not going to repeat them again. Those lessons have made me a better person now. I do not have any feeling of sin or guilt for those wrongs. Those were only mistakes”. “It is possible that I might make mistakes, and even blunders, in the future. When I know that I am wrong, I will correct myself. I consider making errors naturally in the process of human growth.”
  • “I am going to see all these things fulfilled – some tomorrow, some the day after, some in months to come, and some in years to come. What I wish to acquire – I am going to have.”
  • After meditating on these various aspects of your life, let the mind analyze, examine, and think of anything else that comes to your mind naturally… let the positive thoughts come into the mind… do not bring the negative thoughts back into the mind…
  • In case, during Meditation you feel that certain elements, forces, or people are trying to create hindrances and obstacles in your way… consider them as forces of obstruction… consider them as undesirable elements… just tell them mentally to fly out or run away… they will have to run away and fly out because they can not stand against the power of the individual who is making efforts toward self development…
  • When you have spent about five to ten minutes in Meditation, end the session. Slowly open your eyes. Remain seated for a while in the same position. Get up slowly after half a minute, and then walk slowly for a few steps. Your session is over.



Now, you are going to Meditate in a very comprehensive way. Carefully follow the instructions given below:

  • Lie down on your back on a carpeted floor… keep your eyes closed… breathe in a normal way…let every part of your body rest loosely on the floor… now start breathing deeply…
  • While breathing, you must make deep and prolonged inhalations and exhalations…your stomach should rise while inhaling… and go down while exhaling… there is expansion… and contraction… of the abdominal muscles in this deep breathing.
  • Gently, bring your right hand onto the stomach… put your palm flat on the stomach, without exerting any pressure… the hand should just rest on the stomach… then inhale slowly, but deeply… take in as much air as possible… while inhaling, let the stomach expand… your hand on the stomach will also rise as an indication of the upward expansion… after you have inhaled, pause for a second…then start exhaling slowly… the stomach will contract and come down… contract the stomach as much as possible… when the exhalation is complete, pause for a second… then, start inhaling again as before… always remember to pause for a second after each inhalation and exhalation… do ten rounds of this inhaling and exhaling… In this deep breathing, the mouth should remain closed throughout. Breathing should be done through the nostrils.
  • After completing ten rounds of deep breathing, put your right hand on the floor. Let the body be completely relaxed. Feel as if you are going to take a nap for a few seconds. Stay in this relaxed conditions for three to five minutes.
    • After relaxing completely, for about five minutes, become mentally alert…focus your mental attention on your toes, then move gently towards the knees…the thighs… waist… spine… shoulders… neck… and move to the area of the head… now, proceed gently to the area of the mind… let the mind see the mind… let the mind visualize the transformed condition of the mind… visualize patiently and slowly… what do you see…
    • You see a big change on the mental horizon… the seeds which were planted some time ago have now become plants… they look very healthy… the plants are well protected… there are no weeds around them… the whole area appears neat, clean, and decent…the fence around the plants is intact… the plants are getting the necessary nourishments… they are growing without hindrance and developing satisfactorily…
    • The healthy condition of the plants generates a hope that your desires are going to be fulfilled… it shows that you have made good progress compared to what you were before… your progress towards fulfillment will be in accordance with the condition of the plants…
    • Now, breathe deeply twice… then open your eyes… keep lying on the floor for a few seconds… after ten to fifteen seconds, sit up slowly for Meditation…


  • Sit in a Meditation pose… be quiet for a while… close your eyes… be at ease… then begin to meditate on things concerning your present and future life in a systematic and coherent way…
  • Meditate on your Desire Number One first… spend about thirty seconds on various aspects of this desire… similarly spend about thirty seconds on your Desire number Two and Three respectively…
  • Then Meditate on what you plan to do today and tomorrow… evaluate and analyze whether things are being done correctly… try to find out if you have made any mistake or error in your various activities… if you have made any mistake, accept it as your fault… say to yourself that you will not repeat those mistakes in the future…
  • Say to yourself that you are not thinking of harming others… you have no jealousy or feelings of hatred against others… you are using your powers to make yourself a better, healthy, and prosperous individual… conclude your session by saying, “I am changing… I am improving… I am becoming healthy… attractive… powerful… I possess sound, physical and mental powers… I am going to use them in a creative and constructive way…. I am going to do wonders… I am happy to see my own progress…”
  • Allow some time for Meditation on those aspects, which come to your mind, automatically and naturally, during Mediation. You can follow the pattern of Meditation, as suggested in the previous Session. When you have meditated for about five to ten minutes, end this Session, by just opening your eyes. Remain seated for about half a minute after the Meditation. Then get up slowly. The Session is over.


  • Practice Meditation, at least five days in a week, at a regular hour, unless there are some unavoidable reasons. In case your daily routine is disturbed for one reason, or another, and your Meditation is discontinued for some days, begin the practice all over again. The gap of a few days should not discourage you from continuing Meditation.
  • Meditation can be performed immediately after Shavasana, if you are practicing Hatha Yoga.
  • When your desires are fulfilled, your new desires should be according to your changing conditions and requirements. Meditate on them during your Meditation period.
  • Occasionally, say – at the interval of few months, practice visualization of your mind by lying on the floor, according to the technique already explained. This visualization should be done just before you are going to meditate.
  • Meditation can be practiced by any person, of any age, or sex, for curative, preventive, and creative purposes.

Let me conclude by saying – that if you continue to practice Meditation regularly, you will always maintain sound mental health and power. In case you are faced with a difficult or unpleasant situation, Meditation will serve as a tool, an instrument, or a technique for overcoming the problem. You will be able to maintain a normal life, with the enhanced power of your mind, and the unforeseen obstructions. It would, indeed, help to maintain the excellence of both body and mind.

Om Shanti

Article by Dr Rita Khanna
Dr. Rita Khanna’s YogaShaastra Studio
(An Exclusive Yoga & Naturopathy Therapy Studio)
Ph: 040-65173344, 09849772485


Leave a Reply