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Physical and mental fatiguePhysical and mental fatigue

can reduce immunity levels andcan reduce immunity levels and

thus make a personthus make a person prone toprone toillness.illness.

Meditation is one ofMeditation is one of

the many wonderful waysthe many wonderful waysto relax body and mind.to relax body and mind.

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Body, Mind and SpiritBody, Mind and Spirit

Body and Spirit are connected byBody and Spirit are connected by

MindMindMind connects with the outer worldMind connects with the outer world

through sensory organsthrough sensory organs

You have started your lifeYou have started your life

with almost a blank memorywith almost a blank memory

Mind generatesMind generates

thoughts and emotionsthoughts and emotions

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MEDITATION GOOD HEALTHMEDITATION GOOD HEALTH

Regular exercise,Regular exercise,good nutrition,good nutrition,

personal hygiene,personal hygiene,

good sleep andgood sleep and relaxation,relaxation,value-orientation,value-orientation,

along with positive attitudealong with positive attitude

can help keep mind and bodycan help keep mind and bodyHEALTHYHEALTHYandand

less prone to illnesses.less prone to illnesses.

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MeditationMeditation

helps inhelps in

understandingunderstanding

ourselvesourselvesand moreand more

particularlyparticularly

the nature ofthe nature of

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~~ is restlessis restless

~ is cluttered by thoughts, desires,~ is cluttered by thoughts, desires,memoriesmemories

~ randomly moves from one thought~ randomly moves from one thoughtto anotherto another

~ difficult to focus the mind~ difficult to focus the mindespeciallyespecially

when you want it to be still / calmwhen you want it to be still / calm

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Benefits of meditationBenefits of meditation

improvement in mental and physical healthimprovement in mental and physical health feeling good about oneself and othersfeeling good about oneself and others

relief fromrelief from stress and anxietystress and anxiety alleviation of painalleviation of pain

greater sense of self-actualizationgreater sense of self-actualization self-directednessself-directedness if interested, initiates into spiritual realmif interested, initiates into spiritual realm gives you the POWER to change your lifegives you the POWER to change your life

FOR THEFOR THE BBEETTTTEERR

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Frequently Asked Questions / Doubts :

1.Meditation is meant only for those

who are spiritually inclined.

With worldly attachments

I am not spiritually inclined.

2. Meditation, Pranayama and Yogasanas

are all generally considered as one package.

Hence, starting with Meditationis not likely to be helpful.

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5. Is Spirituality / Meditationhelpful in handling stress and many other

similar situations ?

WE TAKE BATH / SHOWER EVERYDAYWE TAKE BATH / SHOWER EVERYDAY

TO KEEP OUR BODY CLEAN.TO KEEP OUR BODY CLEAN.

MEDITATION IS THE INNER SHOWERMEDITATION IS THE INNER SHOWERTHAT KEEPS OUR MIND CLEAN.THAT KEEPS OUR MIND CLEAN.

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SPIRITUALITYSPIRITUALITYis necessary for improving theis necessary for improving the

QUALITY OF LIFE.QUALITY OF LIFE.

YOGAYOGA

includes Dhyana, Pranayama and Yogasanas.includes Dhyana, Pranayama and Yogasanas.

YogaYoga

enriches ones spiritenriches ones spirit

and gives inner strength.and gives inner strength.

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When you meditate When you meditate

What happensWhat happens in the body in the body

Body reaches aBody reaches a heightened restful stateheightened restful state

while at the same timewhile at the same time

the brain becomes calm but remainsthe brain becomes calm but remains

in a state ofin a state ofheightened alertness.heightened alertness.

Heightened restful stateHeightened restful state

-- lowered heart rate and pulse,lowered heart rate and pulse,

slow and calm breathing, andslow and calm breathing, and

relaxed muscles.relaxed muscles.

Heightened alertnessHeightened alertness-- high activity of alpha and betahigh activity of alpha and beta

waves.waves.

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What happensWhat happens in the mind...in the mind...

With lots of practice,With lots of practice,

the mind stops reacting tothe mind stops reacting to

thoughts,thoughts, memories andmemories and

desires anddesires and

follows constructive actionsfollows constructive actions

Continuous practice of meditationContinuous practice of meditation

helpshelps in acting constructivelyin acting constructively

ratherrather than merely helplesslythan merely helplesslyreacting toreacting to

life-situationslife-situations

When the mind is calm,When the mind is calm,

body improves its overallbody improves its overall

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Research has establishedResearch has established

beyond doubtbeyond doubt that that PPracticing meditationracticing meditation

on a regular basis foron a regular basis for

at least a monthat least a month

will result in experiencingwill result in experiencing

better physical health,better physical health,

feeling better about lives,feeling better about lives,

a higher sense of self esteem anda higher sense of self esteem andthus feelthus feel

better-oriented in life.better-oriented in life.

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Meditation is an adventureMeditation is an adventure

to discover our Self to discover our Self

our strengths, and our hidden treasuresour strengths, and our hidden treasures

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One simple Method ofOne simple Method of

Getting startedGetting started inin

MeditationMeditation Sit comfortablySit comfortably Concentrate on your breathConcentrate on your breath

Observe the feelingObserve the feeling When thoughts drift,When thoughts drift,

return to your breathreturn to your breath

Observe thoughts, acknowledgeObserve thoughts, acknowledgethemthem

Use breath as an anchorUse breath as an anchor

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What isWhat is MeditationMeditation ??

A toolA toolfor experiencingfor experiencing

Physiological,Physiological,

mentalmentalandand

spiritualspiritualwell beingwell being

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Relaxation Meditation Sit in a comfortable position withSit in a comfortable position with

back straightback straight ~~keep all your things awaykeep all your things away

Close your eyes,Close your eyes, slowly ~ with out any fearslowly ~ with out any fear

Imagine a relaxing sceneImagine a relaxing scene ~~really areally a

pleasant andpleasant and aamemorable onememorable one

Let some pleasant and soothing musicLet some pleasant and soothing musichelphelp you to relax and focus.you to relax and focus.

Playing background music helps toPlaying background music helps toimproveimprove

your focus and helps to stop unwantedyour focus and helps to stop unwanted

thoughts.thoughts.

You can re eat this exercise an whereYou can re eat this exercise an where

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Focus your attention on yourFocus your attention on your

breathing.breathing. Concentrate on breathingConcentrate on breathing in and out.in and out. Count your breathingCount your breathing

using the numbersusing the numbers 0 to 9.0 to 9. Visualize images of the numbersVisualize images of the numbers

while breathing,while breathing,

so as to make your breathingso as to make your breathing

slow, deep & smooth.slow, deep & smooth.

In Meditative state

yourbreathing becomesslow, deep, smooth, andslow, deep, smooth, and

abdominal.abdominal.

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health, relaxation & positivehealth, relaxation & positive

attitudeattitudeflowing into your bodyflowing into your body

when youwhen you inhaleinhale andand

stress, pain & negativestress, pain & negative

attitudeattitude

flowing out from your bodyflowing out from your body

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Let us combine theseLet us combine these

two and experience ~two and experience ~

in a small way.in a small way.

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PracticePractice

Practice

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What is your goal, in your Life ?What is your goal, in your Life ?

You want unconditional joy.You want unconditional joy.

The TRUTH isThe TRUTH is

you are already that ~you are already that ~

regardless of your presentregardless of your present

Physical, Mental, Emotional & SpiritualPhysical, Mental, Emotional & Spiritualcondition.condition.

Sincere Effort is neededSincere Effort is needed

to discover your inner reality.to discover your inner reality.Practice sincerely, andPractice sincerely, and

bring it into conscious awarenessbring it into conscious awareness

from your innermost depths.from your innermost depths.

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SpiritualitySpiritualityis belief in someoneis belief in someone

or somethingor somethingwhich is bigger and more powerfulwhich is bigger and more powerful

than all of us.than all of us.You have not seen him, butYou have not seen him, butyou can feel his presence.you can feel his presence.

Spirituality is being religious,Spirituality is being religious,without being ritualistic.without being ritualistic.

Spirituality is believingSpirituality is believingin the religion of humanity;in the religion of humanity;involves supportinginvolves supporting

what is right against what is wrong.what is right against what is wrong.

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SpiritualitySpiritualityin practicein practice

is living a full and meaningful life.is living a full and meaningful life.

Be Good and Do Good.Be Good and Do Good.Help Ever; Hurt Never.Help Ever; Hurt Never.

Be Honest; Work Hard and Honestly.Be Honest; Work Hard and Honestly.

Adapt WORK IS WORSHIP attitude.Adapt WORK IS WORSHIP attitude.

Walk your Talk.Walk your Talk.

Practice Moral Values.Practice Moral Values.

Truthfulness, to the full.Truthfulness, to the full.

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In deep meditation

the sense organs stop functioning;

the mind does not look outward.

It is like closing the gate of the outercourt in a house.

There are five objects of the senses :

form, taste, smell, touch and sound.

They are left outside.

~ The Gospel of Sri Ramakrishna

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The flow of this continuous control of the mind

becomes steady

when practised day after day,

and the mind obtains the faculty of

constant concentration.

How are we to know that the mind has

become concentrated ?

Because the idea of time will vanish.

The more time passes unnoticedthe more concentrated we are.

~ Swami Vivekananda

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PRANAYAMA means the control of PRANA -breathing is only one of the many exercises

through which we get to the realPranayama.

Breath is like the fly-wheel of this machine, the body.In a big engine you find the fly-wheelfirst moving and that motion is conveyed

to finer and finer machinery until the mostdelicate and finest mechanism in themachine is in motion.

The Breath is the fly-wheel,supplying and regulating the motive power

to everything in this body

~ Swami Vivekananda

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PROCESS OF MEDITATION

First sit in the posture in which you can sit still

for a long time. All the nerve currents,which are working, pass along the spine.Let it be free from all pressure.

Sit for some time and let the mind run on. You

simply wait and watch. Knowledge isPower. Until you know what the mind isdoing you cannot control it

Sit for some time and let the mind run on.You simply wait and watch. . .Do not try to control the mind, but go onwith the rhythmic breathing for ten minutes.The Heart will become peaceful. You will

learn what rest is.

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3 Stages in MEDITATION3 Stages in MEDITATION

The first is what is called DHARANA,The first is what is called DHARANA,concentrating the mind upon an object.concentrating the mind upon an object.. . . But the mind is wavering.. . . But the mind is wavering.

When it has become strong and does notWhen it has become strong and does notwaver so much, it is called DHYANA,waver so much, it is called DHYANA,Meditation.Meditation.

And then there is a still higher state calledAnd then there is a still higher state calledSAMADHI or Absorption, when theSAMADHI or Absorption, when thedifferentiation between the object anddifferentiation between the object andyourself is lost.yourself is lost.

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PRACTICAL HINTS ON MEDITATIONPRACTICAL HINTS ON MEDITATION

1. You must practice at least twice everyday1. You must practice at least twice everyday

and the best times are towards the morningand the best times are towards the morningand the evening. The early morning andand the evening. The early morning andthe early evening are the two periods ofthe early evening are the two periods ofcalmness. Your body will have a likecalmness. Your body will have a liketendency to become calm at those times.tendency to become calm at those times.

2. Purity ~ Physical and Mental. All Uncleanness,2. Purity ~ Physical and Mental. All Uncleanness,all that would draw the mind down,all that would draw the mind down,must be abandoned.must be abandoned.

3. Patience; at first, there will be wonderful3. Patience; at first, there will be wonderfulmanifestations, but they will all cease. Wait,manifestations, but they will all cease. Wait,and continue the practice.and continue the practice.

4. Perseverance. Never miss a day in practice.4. Perseverance. Never miss a day in practice.

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Each soul is potentially divine.

The goal is tomanifest this divinity within

by controlling nature, external and internal.

Do this either by work, or worship, or

psychic control, or philosophy

by one or more, or all of these

and be free.

This is the whole of religion. Doctrines,or dogmas, or rituals, or books, or temples,

or forms, are but secondary details.

. . . . .

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. . . .This infinite power of the spirit,

brought to bear upon matter,

evolves material development,

made to act upon thought

evolves intellectuality,

and made to act upon itselfmakes of man a God.

~ Swami Vivekananda~ Swami Vivekananda

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Belief in Karma ought to make the life pure,

strong, serene, and glad. Only our own

deeds can hinder us; only our own will

can fetter us. Once let men recognizethis truth, and the hour of their liberation

has struck. Nature cannot enslave the soul

that by wisdom has gained power and

uses both in love.

~ Annie Besant~

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O! Youth or young man, whoever you fancy

that you are neglected by the gods,

know that if you become worse, you shall

go to worse souls, or if better to the better.In every succession of life and death, you

will do and suffer what like may fitly suffer

at the hands of like. This is the justice of

Heaven.

~ Plato

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