The best starting point is to read " INTRODUCTION TO MEDITATION", based on Gurudev Chitrabhanuji's worldwide famous book REALIZE WHAT YOU ARE: DYNAMICS OF JAIN MEDITATION. To thoroughly familiarize yourself with the HRIM technique outlined in this book, there are CDs available. If you need more info or explanations, give us a call or email us.
OR use the PRANAYAMA technique as described in "Light on Yoga" by B.K.S. Iyengar:
1) place the right thumb on the right side of the nose (and close the nostril) and inhale through the left nostril only. Inhale slowly and fill the lungs to the brim, 2) Then block the left nostril so that both nostrils are closed 3) Hold the breath for about 5 seconds or longer, if you're able 4) Release your thumb off the right nostril and Exhale through the same right nostril, then 5) Inhale through the right nostril, block it and 6) Hold the breath again for about 5 seconds or longer (now is the time to practice your Namaskar mantra) 7) Exhale through left nostril.....and so on Repeat as many as you like but do not breathe through your mouth EFFECTS: the blood receives a larger supply of oxygen than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid. On March 8, 2005, The Wall Street Journal: "daily meditation lowers high blood pressure, slowing down heart rates, esp. among African Americans." I say it is good for all of us!
Find a spot where you feel relaxed and comfortable and avoid distractions looking at modern paintings which are distorted or very stimulating. This may be good at other times, but not during meditation. The picture reflects on the brain cells and they pick up what is in front of you. That's why the statues in temples are so peaceful and beautiful with serene faces and sweet smiles. They create an atmosphere of peace.
Next, select one special time each day for your meditation. It may be in the morning, which is best when your brain is undiluted from incoming experiences, or in the evening, as long as you have time for yourself. If you are busy with other things when you meditate, your mind will be loaded or bombarded with all your obligations. Decide that you are entitled to 24 minutes a day just for you. If you choose the same time every day to meditate, your body will gradually adjust to this new schedule.
You sit in a comfortable chair, or sit in a lotus position or lying down, calm down yourself and observe yourself and your breathing. Let your thoughts come: what kind of thoughts, how many kinds are there, what fancies and silly notions come to mind? See what tendencies and instincts are hidden in you. Sit and watch and discover the habits and tendencies of your body. Watch as a neutral observer. Don't try to think of anything as bad or good, as right or wrong; just stay judgement-free.
If someone speaks negatively about you, let it go for now. Begin to see that you are beautiful. Begin to feel a pleasant feeling within yourself. Let this feeling come over your face. Visualize yourself with a pleasant peaceful expression. All of a sudden you may see all your needs arise. Ask yourself, "Why do I have them? What are my desires, is it mine or somebody else?" From these questions you gain insight. Is there some pain which is disturbing you in your subconscious? Unneccessary nervous actions like tapping your foot or biting a fingernail or craving for smoking a cigarette reveal your discontent or pain.
Because of anger and hatred, frustration and resentment, we become tense. Through meditation we are rebuilding ourselves. We bring the power of our mind to build new cells in our face and our whole body. Present a good image of ourself in your inner eye and a change will come in you and everyone will notice it. In life, what you conceive you receive. What you think, you become. Now our life is out of control because we feel sorry for ourselves and do not sincerely want to take steps to change. We only wish we could change. But a wish has no strength, no backbone. A wish is wishy-washy. We must use our will instead. Don't allow any doubt to counteract your will. Otherwise one thought will simply cancel another and you will go nowhere. A negative thought is a weed that can spoil the garden of your heart and mind.
Spend the first two or three days observing yourself. Take your time with yourself. This is not a race or contest. After this period you will be ready for the second phase of this practice - bringing the mind to one-pointedness.
