o *ouspevdujpo up 1sfltib .fejubujpotpf.org.in/images/an-intro-preksha-meditation.pdf · cover and...

~ 2 ~

© Jain Vishva Bharati, 2009

Published by:

Jain Vishva Bharati

Ladnun, Rajasthan, India

ISBN 81-7195-136-8

First Edition : 2009

Cover and Book Design by:

Shivani and Sanjeev Bothra

[email protected]

Type Setting at:

HyperLink-India

Printed at:

Payorite Print Media Pvt. Ltd.

Udaipur, India

~ 3 ~

��

This world is dualistic. Matter and consciousness are the two

seed elements of its existence. Both can be useful as well as

problematic. The basic three potentialities of matter are to sustain

life, fullfil needs and bring satisfaction. The fundamental sources of

consciousness are three senses, mind and emotions. Sensual

perception of matter makes the mind fickle, sprouting the seeds of

desire and attachment in the emotional area of the brain. The

whole system creates the cycle of endless problems and sorrow. The

medium to break this cycle is restrainment of senses, concentration

of mind and purity of emotions. This is the role objective of Preksha

Meditation.

Preksha Meditation has two principle aspects -

1. Practice of concentration of mind.

2. Practice of being thoughtlessness

Breathing, Psychic centers, colours and mantra, practices render

primary support at the initial stage, Contemplation is also the

supportive element of Preksha Meditation. The practice of

contemplation is very effective for bringing change in habits and

transformation of consciousness. Alternatively practice of meditation

and contemplation, being backbone strengthen the spiritual practice.

~ 4 ~

Chanting of Mantras is also very helpful and influential. In Preksha

Meditation one concentrates on sound and vibration to travel beyond

them. A practitioner can never reach at the level of excellence right

at the beginning step.

Hence methodology has been designed, keeping in view the

progressive development in this field. The practice of Upasampada

(guiding principles of Preksha Meditation) builds the basic found-

ation of meditation and contemplation and thus leads to the ultimate

destination.

Mukhya Niyojika sadhvi VishrutVibha has written this introductory

book on Preksha Meditation for its awareness. It will help to draw

a clear picture of its objective and methodology. It is essential to

understand Preksha Meditation in a simple and scientific way.

I hope this book will fullfil this need.

8th May, 2009

Ladnun (Rajasthan) Acharya Mahapragya

~ 5 ~

��

Modern society is facing unending mental, physical, and

emotional stresses as a result of overwhelming want for

material wealth. The question arises as to how one can achieve

tranquility and peace of mind? The most common and popular

ways to reduce these stresses include, going out on holidays or

putting oneself under the influence of alcohol or other drugs. Since,

these methods provide only short-term relief being transitory in

nature, and are often harmful or illegal. They cannot prove successful

in long run. In addition, these methods cannot be applied to

overcome other problems such as lack of concentration, forgetfulness,

and absent-mindedness.

Similarly, these ways cannot bring about a transition in the personality

and fail to impart true inner peace. As a result, we continue to bear

the wrath of a stressful mind in every sphere of our life.

We compromise our happiness, progress, success, and even physical

and ecological well-being. Under such a scenario, it is essential for us

to realize the need for transformation in our attitudes and bring about

a change in our traditional mind set. It is also necessary for all of us to

possess and sustain an optimistic approach towards the problems of

life and exhibit a pleasant countenance that can be accepted and

admired by all. Although, most of us long for a calm and

compassionate character, we hardly know the process to achieve it.

~ 6 ~

The question that comes to our mind is whether meditation comes

to our rescue? Can it offer solutions to our problems? The answer

is certainly ‘YES’. Meditation is the need of the hour whose

applicability is not at all limited and influenced by age, caste, gender,

profession, religion or any other external factors. It can be practiced

by one and all, irrespective of the nature and magnitude of their

problems. Meditation can be as helpful and relevant to a 90-year-

old person as to a 9-year old child. The applicability of meditation

is not restricted to ascetics and nuns only. Students, professionals,

businessman, housewives, even retires, and all those who want to

lead a peaceful and healthy life can practice it.

It is this broad applicability and usefulness of meditation that has

inspired me to write ‘An Introduction to Preksha Meditation’. I assume,

it will serve as an attempt of utmost responsibility, sincere desire,

and honest effort in the service to the modern society, especially

when the young generation is oriented more towards physical

appearance and fitness rather caring for their mental health and

peace. ‘An Introduction to Preksha Meditation’ is my third creation

in the series subsequent to ‘An Introduction to Jainism’ and ‘An

Introduction to Terapanth’. I believe, the readers will be benefited by

this work.

This book will provide only a brief introduction to a system of

meditation that is very ancient and that was rediscovered in 1975

by Acharya Mahapragya being inspired by Acharya Tulsi. Readers

who are interested in learning more should consult the books on

Preksha Meditation written by Acharya Mahapragya that are listed

in Chapter 28. These books provide more detail not only on the

~ 7 ~

theory of Preksha Meditation but also on the actual techniques that

are used. In Chapters 26 and 27, the readers are provided with the

information concerning Preksha Meditation camps, centers, and

courses.

I am extremely grateful to Acharya Mahapragya, Yuvacharya

Mahashraman, and SadhviPramukha KanakPrabha for their blessings.

I am especially thankful to Muni Kumar Shraman for inspiration

and creative suggestions. Dr. Nirmala Bardiya helped me in editing

the work. Gary provided final touch. Sadhvi Vandana Shree helped

me in proof-reading. Shivani Bothra and Sanjeev Bothra have worked

out the creative inputs.

I hope the readers and practitioners of Preksha Meditation will

evaluate it.

Sadhvi VishrutVibha

~ 8 ~

��

Chapter Page

1. Significance of Preksha Meditation ............................ 10

2. History of Preksha Meditation ................................... 13

3. Basic Principles of Preksha Meditation ...................... 16

4. Upsampada

(Guiding Principles of Preksha Meditation) .............. 19

5. Arham (Mantra) ......................................................... 24

6. Kayotsarg (Relaxation) ................................................ 26

7. Antaryatra (Internal Trip) ........................................... 30

8. Shvas Preksha (Perception of Breathing) .................... 34

9. Samvriti Shvas Preksha

(Perception of Alternate Breathing)............................ 39

10. Sharir Preksha (Perception of Body) .......................... 42

11. Chaitanya Kendra Preksha

(Perception of Psychic Centers) ................................. 45

12. Leshya Dhyan (Perception of Colors) ........................ 50

13. Anupreksha (Contemplation) ..................................... 55

14. Mantra Meditation ..................................................... 59

~ 9 ~

15. Yogasana (Yogic Exercises) .......................................... 62

16. Pranayam (Breathing Exercises) .................................. 66

17. Mudra (Body Posture and Position of Hands) .......... 69

18. Dhvani (Sound) .......................................................... 71

19. Vartamaan Kshan ki Preksha

(Perception of the Present Moment) .......................... 73

20. Vichaar Preksha (Perception of Thought) .................. 75

21. Animesh Preksha

(to Concentrate One’s Mind at One Point with Open Eyes) ... 76

22. Sutra (Aphorism) ........................................................ 77

23. Mangal Bhaavana (Auspicious Aspiration) ................. 80

24. Anand Bhaavana (Reiteration of Bliss) ...................... 82

25. Preksha Song .............................................................. 85

26. Preksha Meditation Camps and Workshops .............. 86

27. Meditation Centers ..................................................... 89

28. Literature on Preksha Meditation .............................. 92

29. Experiences of Preksha Meditation Participants ......... 94

Chapter Page

~ 10 ~

�

��

��

Preksha Meditation is not just for achieving physical, mental,

and emotional well-being but a key to spiritual treasure trove.

Today, eminent doctors, specialists, and general practitioners have

agreed that mediation is a powerful complementary therapy.

Meditation can help us in healing and sustenance of good health.

It can cure and even protect us from several psychosomatic disorders

that result from mental stress and tension.

Preksha Meditation is a technique of meditation that aims at bringing

about positive attitudinal and behavioural changes through overall

transformation in the personality. Although, the technique of Preksha

Meditation is derived from the wisdom of ancient philosophy, it is

authentically based on current scientific principles. The main purpose

of the Preksha Meditation is to purify the mental state. A human

mind is constantly exposed to contaminating urges, emotions, and

passions. Therefore, it is essential to remove these obstacles. Peace

of mind appears with the disappearance of the impure thoughts. In

addition, balanced mind, equanimity, and well-being are also

~ 11 ~

experienced simultaneously. Uncontrolled emotions like anger, greed

etc. are not only the hurdles in spiritual progress but also becomes

the cause of disaster in social life. We can understand it through an

illustration.

Once a gentleman bought a new car. The family felt extremely

happy with the possession. In the evening, the son was playing with

his friends and unknowingly hit the car with a sharp stone. The

father got furious, when he saw the damaged car. In a spate of

anger, he hit his son with the iron rod he was holding. The child’s

hand started bleeding profusely. He became unconscious with

unbearable pain. Immediately, he was rushed to the hospital and

was operated upon. After a while, he regained consciousness and

apologized to his father. He said, ‘Sorry Dad, I hit and damaged

your new beautiful car. I will never do it again.’ Hearing his little

son’s words, tears rolled down the father’s cheeks. He was speechless.

Suddenly, the little boy felt that he has no fingers in his hand. He

asked his father innocently ‘Dad, when will I have my fingers back?’

The father went blank. He did not have the courage to face his son.

Can you imagine the agony of an innocent child and the regret of

a father who disabled his own son’s life for a petty car? How many

times all of us fall into similar situations everyday and react under

uncontrolled anger and have to regret later? Have you ever

understood why it happens? The scientific explanation to the problem

can be found in the fact that human beings possess two different

parts of the brain. One is known as the animal brain, responsible

for our fundamental animal-like instincts and the other called the

rational or logical brain that imparts us with much finer humane

An introduction to Preksha Meditation

~ 12 ~

qualities. However, whenever we are over possessed and controlled

by the first brain, we lose control over our logical powers and fall

into situations as illustrated above. Under such situations, Preksha

Meditation can help us regain, sustain, and establish dominance of

the logical brain over the animal brain.

We are showered with excellent mental and spiritual teachings that

can also help us transform our lifestyle. But in majority of the cases,

these teachings and our thought process dominated by our lifestyle

go parallel to each other and never seem to meet each other. As a

result, the majority of us fall prey to the circumstances very easily.

For instance, a person can make a resolution not to tell a lie, but

a difficult situation may change him easily and compel him to

behave differently.

This kind of temporary transformation happens because we often

fail to register the resolution into the subconscious mind and it

remains at the level of our conscious mind only. Unless and until

a resolution gets ‘consolidated’ into our unconscious mind, we cannot

experience the bliss of a permanent transformation. Through the

practice of Preksha Meditation, we try to reach our unconscious

mind, consolidate our resolution, and experience the permanent

transformation of our personality.


~ 13 ~

�

��

��

��

The practice of meditation in India dates back to the time of Lord

Rishabh, who was the propounder and the first tirthankar (ford

founder) of Jainism. Evidences in the Agamas (Jain Scripture) reveal

that Bahubali, son of Lord Rishabh attained salvation after he

practiced uninterrupted Kayotsarg, a form of meditation for twelve

months. It is believed that he was so immobile that even creepers

grew around his body.

Chakravarti Bharat, brother of Bahubali also attained seamless

knowledge through contemplation and meditation. His dedication

and perfection in the art of contemplation and meditation led him

to become the omniscient - ‘all knowing’.

Similarly, we know that the entire penance (sadhana) of the twenty-

fourth, the last tirthankar of Jainism, Lord Mahavir, revolved around

meditation (dhyan) and relaxation (kayotsarg). Hundreds of his

ascetics were clairvoyants, telepathists, and omniscients, who had

~ 14 ~

achieved special powers through the practice of meditation. Successive

Acharyas (head of the sect) and the current ascetics of Jain

community still continue to live with the same tradition.

The roots of the Jain tradition of meditation are found in the Jain

Agamas. In the 28th chapter of Uttaradhyayan, we find a brief and

systematic description of the path to salvation. References of this kind

of penance can also be found in 32nd chapter of Uttaradhyayan.Findings in the ancient literature Ayaro, illustrates the process of

Jain-sadhana in detail. Meditation and Asanas are also expounded in

certain chapters of Sutrakritang, Bhagwati, and Sthananga. The

description of penance is given in Aupapatika Sutra.

The later Jain Acharyas also contributed significantly towards the

development of the practice of meditation. Acharya Kundkunda

(1st Cent., A.D.), wrote Samaysara, Pravacanasara and introduced a

new way to meditate. Umaswati (2nd and 3rd Cent., A.D.) edited

Tatvarthsutra in which he expounded the path to salvation through

meditation. Acharya Bhadrabahu had practiced Mahaapran

Meditation for twelve years. Acharya Haribhadrasuri added a new

chapter to Jain-yoga in the 8th Cent., A.D. He introduced a new

method and compared Jain-yoga with other methods. He wrote

several books including Yoga Bindu, Yoga Drishti Samuccaya, YogaShatak, and Yoga Vinshika. In the 12th Cent., A.D. Acharya

Hemchandra wrote Yogashastra. The most recent contributions of

Acharya Tulsi and Acharya Mahapragya (21st Cent. A.D.) 9th and

10th Acharyas of the Jain Terapanth sect, respectively include extensive

review and revival of the ancient tradition of meditation known as

Preksha Meditation.


~ 15 ~

��

In the middle age, the practice of meditation was overlooked in Jain

tradition.

Acharya Tulsi was the pioneer to lay the foundation for the revival

of this ancient art of meditation. Under his supervision, research

was also initiated on the ancient Agam texts. The scholastic insight

into the Uttaradhyayan Agam and other scriptures reveal the facts

related to the Swetambar and Digambar (two major Jain-sects)

traditions. During the course of the study, diverse elements of

meditation also came into light. Acharya Tulsi directed Muni

Nathmal (present Acharya Mahapragya) to rediscover this ancient

art of meditation and bring it back to life in the context of Jainism.

Subsequently, during the Udaipur Chaturmas in 1948 (Vikram

Samvat 2019), work in this direction was initiated. The funda-

mental elements of meditation were sorted out, experimented, and

then put back into practice. Twenty years of dedicated efforts of

Acharya Mahapragya finally bore fruits and the scientific path of

Preksha Meditation along with spiritual vision came into existence

at Jaipur in 1975.


~ 16 ~

�

� ��

��

��

Since perception is the key to this meditation technique, it is known

as Preksha Meditation. Preksha means to perceive and Dhyan means

meditation. The word Preksha is derived from the root iksha, which

means to see. When the prefix Pra is added, it becomes Pra+iksha,

which now means to perceive carefully and profoundly being free

from attachment and aversion. In this technique, one has to observe

the internal phenomenon of the body. In the beginning a person

observes the states of the gross body, then the phases of the taijassharir, (the electrical body), followed by the vibrations in the karma

sharir (the micro body). At a more advanced stage of the meditation

process, the practitioner may succeed even in witnessing his past

life. Thus while progressing through the gross to the subtle bodies,

the art of visualizing ones own self may be acquired.

~ 17 ~

Sampikkhae Appagamappaenam’ this aphorism from the Jain canon

Dasaveaaliyam forms the basic principle for Preksha Meditation. It

means, ‘See yourself through yourself.’ Perceive and realize the most

subtle aspects of consciousness through your own conscious mind.’

Acharya Siddhasen (6th Cent., A.D.) wrote, ‘Let us observe the state

of our body, perceive the form of our mind. Let us sit in meditation

and observe the different states of our body.’ Thousand of different

kinds of changes occur in our body and to witness all these changes

with inner eye is called the perception of self through self.

��

In order to achieve perfection in the technique of Preksha Meditation,

one has to pass through various stages. The basic components of

Preksha Meditation are:

• Kayotsarg (relaxation)

• Antaryatra (internal trip)

• Shvas Preksha (perception of breathing)

• Sharir Preksha (perception of physical body)

• Chaitanya Kendra Preksha (perception of psychic centers)

• Leshya Dhyna (perception of psychic colour)

• Anupreksha (contemplation)

• Chanting of Mantras (mantra meditation)


~ 18 ~

��

• Asana (yogic exercise)

• Pranayam (restraining the breath)

• Mudra (posture)

• Dhvani (sound)

��

• Vartamaan Kshan ki Preksha (perception of the present moment)

• Vichaar Preksha (perception of thought)

• Animesh Preksha, Traatak (focusing on a single point with open

eyes without blinking)


~ 19 ~

�

��

Upsampada serves as a fertilizer in the garden of spiritual life.

Without making it an integral part of our life, we cannot

realize the fruits of meditation. Upsampada not only enhances

the spiritual level but also improves the social, professional,

intellectual, physical, and emotional aspects of our life. One who

wants to practice Preksha Meditation must obey the following

upsampada (guiding principles):

• Bhaavakriya (mind-body harmony)

• Pratikriya virati (restraint of reaction)

• Maitri (universal amity)

• Mit ahar (restraint in eating)

• Mit bhashan (restraint of speech)

��

Bhava means the intentions, feelings, or thoughts behind any activity.

Kriya means action. Bhaavakriya is the inner aspect of any activity.

It implies the unison of mind, emotions and activity. There are

three dimensions of bhaavakriya.

~ 20 ~

The first dimension of bhaavakriya is to remain conscious and

aware of each and every moment. A person may seem to be listening

but his mind may remain occupied elsewhere. As a result, he will

not be able to understand the task. A practitioner of bhaavakriya

remains fully attentive and aware of all the happenings and tasks

that are performed by him in every particular moment.

The second dimension of bhaavakriya is to live in the present.

Majority of the people remain preoccupied with the memory of the

past or imaginations of the future instead of living in the present.

Of course, one cannot completely disengage oneself from the past

or the future, but one must refrain from unnecessary memories or

imaginations. One who learns the technique of living in the present

can avoid unnecessary involvement with worries of the past or

future. Living in the present is essential for achieving success.

The third dimension of bhaavakriya is to act, (whatever we do),

consciously, to engage oneself completely in only the action one is

performing at that particular moment. That is, while walking all

you do is just walk, while eating just eat, while washing dishes, just

wash the dishes, while meditating just meditate.

If we can concentrate on the actions we perform, then it becomes

much easier to practice perpetual meditation. Time bound meditation

can be practiced twice or thrice a day but bhaavakriya is a kind of

meditation which can be practiced through out the day round the

clock.


~ 21 ~

��

Newton’s third law for the non-living objects states ‘For every action

there is an equal and opposite reaction.’ The realistic law for all

living beings is ‘To be action-oriented and not reaction oriented’.

However, reaction has become an integral part of the human nature,

in spite of the fact that every individual desires for freedom.

Everything that we do including talking, hearing, seeing, eating,

reading, etc. both involves and generates some sort of reaction. The

realistic path to freedom is to free our consciousness from impurities

of thoughts and emotions. To defeat anger, ego, deceit, and any

other reactive attitude, we need to practice equanimity and restraint

from reactions of all sorts.

��

As a good human being, one should possess the feeling of amity

towards all living beings. Friendliness should not be confined only

to restricting oneself from entering a quarrel or argument. Amity

means seeing and recognizing oneself in others. One should consider

others as equal to the self, neither inferior nor superior. The feeling

of amity should be free from personal gains and should apply

universally to all living beings. It builts a strong foundation for

Preksha Meditation by relieving oneself from attachment and

aversion. This will change our attitude and outlook towards every

other individual. The practitioner of Preksha Meditation should

nurture, display, and propagate the feeling of friendliness towards

all living beings.


~ 22 ~

��

Food provides fuel to the body, while the actions feed the mind. In

other words, in order to control mind we need to control the body

and vice versa. Eating is important to keep the body functioning

but restrained eating is the key to a happy and healthy life. Unhealthy

eating habits cause laziness and drowsiness. Over eating or eating

unpalatable food is prohibited for any sadhak, a practitioner. It is

one of the biggest obstacles in the path of meditation. A sadhak can

reach the depth of meditation simply by controlling his diet.

��

Speech is an important and one of the strongest media to express

one’s feelings. Only through expression of our views and feelings we

can remain part of the society. Unfortunately, most of the time we

speak a lot and lose energy and time. Hence it is important for us to

first learn the art of speaking and then restraint of speech.

Manifestation of higher degree of meditation also requires to engross

in inner silence and peace. If a practitioner is unable to maintain total

silence, he may practice restraint of speech. One should always think

twice before speaking and avoid use of words that hurt others. Restraint

speech is a valuable tool for leading a good and successful life.


~ 23 ~

!��

These upsampadas (guiding principles) of Preksha Meditation are

not only essential during the practice of Preksha Meditation but

also in every day life. They are the foundation for inculcating good

habits and for shaping a healthy, happy, and successful life. Mind-

body harmony, restraint from reaction, universal amity, restraint of

speech, and restraint in eating can not only protect us from many

physical, emotional, and behavioural problems, but can also enhance

our spiritual life and make us admirable by others.


~ 24 ~

"

��

The practice of Preksha Meditation begins with the auspicious

recitation of ‘Arham’. It is a powerful mantra that helps to

stimulate our vital energy.

Man is highly influenced by external forces. The most effective

ways to influence our vital power is sound vibrations. Since sounds

have different wavelengths, their effects are also dissimilar. Whenever

we speak we produce different sound vibrations. However, we hardly

try to identify the source as to where from these spoken letters

originate? There are different places of articulation in our body, e.g.

the articulation of ‘Arham’ is as under:

‘A’ is pronounced from the throat

‘R’ from the cerebrum in the brain

‘Ha’ from the larynx

‘M’ from the lips

~ 25 ~

• When we pronounce ‘A’, our center of purity, the location of the

thyroid gland gets activated, which controls the metabolism of

the body. The secretions of this gland influence both the mind

and the body.

• Pronunciation of ‘rha’ stimulates the frontal lobe of the brain,

the center of peace. It is also the location of the hypothalamus.

It forms the central point the subtle body and the gross body.

• When one pronunces ‘m’ the lips gets closed. Its sound stimulates

the entire brain.

The vibrations issued from rhythmic recitation are powerful enough

to awaken various centers of consciousness and rekindle pran shakti

(the vital energy).

In other words, we can say that the rhythmic recitation of the

mantra ‘Arham’ can be extremely helpful. It alleviates our tension

and stress and creates an atmosphere of peace and harmony.


~ 26 ~

#

� ��

Kayotsarg means relaxation of the body with full awareness.

According to Lord Mahavir ‘relaxation relieves one from all

sorrow.’ Modern era has termed kayotsarg as relaxation. Relaxation

is the process of awakening the consciousness and relieving oneself

from stresses. The first step in Preksha Meditation is relaxation,

through which the stability of body is achieved. In this practice, the

muscles are relieved from stress and relaxed by autosuggestion.

The practice of relaxation also constitutes the foundation for

anupreksha (contemplation) and meditation. These are two

important way of bringing about a change in life. Unless one practice

kayotsarg along with the exercise of Anupreksha and meditation

one dosen't prove to be effective.

$ %��

The main objectives of relaxation are:

• To realize that the soul and the body are two different entities

• To reduce physical inertia

• To acuminate intelligence

~ 27 ~

• To develop the aptitude of enduring pain and pleasure with

equanimity

• To observe the subtleties of our inner body,

• To gain control over our emotions

All these factors play an important role in the spiritual life and are

of utmost importance for a Sadhak, a practitioner. A monk is required

to perform relaxation whenever he returns from a visit and also in

the event of an unusual dream. In addition, any one who achieves

these goals is sure to succeed in life.

There are four stages of kayotsorg :

1. Stability of body

2. Relief from all kinds of tensions

3. Abandoning the gross body and coming closer to

the subtle body.

4. Realizing the detachment of soul from the body. Realizing

that the soul and the body are two different entities.

&��'��

There are four stage of kayotsarg :

1. Stability of body

2. Relief from all kinds of tension

3. Abandoning the gross body and coming closer to

the subtle one.

4. Realizing the separate existance of soul from the body.


~ 28 ~

Relaxation can be performed in any of the three postures i.e.

1. Standing

2. Sitting

3. Lying down

For relaxation, select a quiet, clean and pleasant place. Those who

are young and strong can do relaxation in standing posture.

Those who are relatively aged and weak can choose either a sitting

or a lying down posture.

In any of these postures, the body is to be kept calm and stable.

The neck, spine/vertebral column, and waist should be erect and

straight but without stiffness, and entire body should be left loose.

Now simply focusing on each and every part of the body experience

relaxation through autosuggestion. Relaxation is very useful in

relieving oneself from tensions or anxiety. Half an hour of relaxation

can be equivalent to and even more effective in providing rest to

the body than two hours of sleep.

Relaxation can be practiced for a long time in continuity or even

with breaks in between. In order to achieve different effects, one

can practice it at different time.


~ 29 ~

(��

• For physical and mental health perform relaxation for 20 seconds

to 5 minutes, several times a day

• Begin any work with 2 minutes practice of relaxation

• After finishing any work practice relaxation for 20 minutes

• For emotional well being practice relaxation for 45 minutes,

every day before lunch

��)��)��

• Relieves oneself from physical, mental, and emotional stress

• Soothes the nervous system

• Decelerates the rate of metabolism, breathing, and heartbeats

• Increases the operational efficiency

• Solves the problem of insomnia

• Helps a person to remain calm and peaceful under any situation

• Positive changes in the bio-electrical activities of the brain

• Alertness sharpens the intellect and concentration is achieved

• Constant self-awareness leads to self-realization

!��

It has been pointed out that if a person learns and practice kayotsarg

and perform the exercise atleast for half an hour everyday, he will

remains free from tension under all circumstances. Hence kayotsarg

helps a men to get into the depth of consciousness.


~ 30 ~

*

��

There exists two worlds-the external and the inner world.

The human consciousness has a natural tendency to incline

towards the external world. This is because the sense are continually

in touch with the external world. The eyes analyse physical beauty,

the ears receive and respond to the sound waves, the nose identifies

various smells, the tongue relishes different kinds of flavours and

the skin gives the sense of touch. Similarly, the mind is conditioned

and acclimatized with the impressions of the external world. In

contrast, the inner world often remains unexplored because we are

not acquainted with the powers that assist us in realization of the

true beauty of it. In Preksha Meditation, there is a technique named

Antaryatra through which one can become familiar with the inner

world and realise oneself.

$ %��

The objectives of Antaryatra are:

• To initiate upward movement of vital energy. The mind moves

from shakti kendra (the center of energy) towards the gyan kendra

(the center of knowledge)

~ 31 ~

• To cultivate the power of self restraint

• To boost the vital energy

• To create a strong platform for meditation

The flow of consciousness in the central nervous system (CNS) is

called the internal trip. The human nervous system comprises three

sub-systems:

1. Parasympathetic nervous system (ida)2. Sympathetic nervous system (pingla)

3. Central nervous system (sushumna)

The outward flow of 'vital energy' is facilitated by the para-

sympathetic and sympathetic nervous systems. In terms of Hathayoga, these are synonyms for ida and pingla, respectively. For the

inward flow, the consciousness must travel from ida and pingla

towards the sushumna or the spinal cord.

&��'��

In order to visit the inner world by undertaking the internal trip,

one must withdraw ones attention from all the external objects and

focus on the center of vital energy, situated at the base of the

backbone or the vertebral column. Let the consciousness flow

through the spinal cord all the way from the center of vital energy

up to the center of knowledge situated in the middle of the skull.

We can understand this process through an example. Consider a

well with water. A man passes by and wants to fill a drum of water.

He cannot reach the water below directly, so he makes use of a


~ 32 ~

rope, ties a bucket with the rope. The bucket is lowered into the

well, filled with water and then pulled out. By repeatedly filling and

emptying the bucket, he can fetch desired quantity of water. Similarly,

our consciousness takes the shape of a bucket and the breath of the

rope for the transport of the vital energy from the center of vital

energy all the way to the center of knowledge and vice versa.

Synchronize ones internal trip with the process of breathing. During

exhalation, one should undertake the upward trip. Where as, during

the inhalation one should undertake the downward trip. While

practicing internal trip, it is essential to remain in the state of deep

concentration.

��)��

• Promotes physical well being by strengthening the nervous system

• Promotes mental well being by revitalization of the mental abilities

• Promotes emotional well being by establishment of sustainable

control over emotions

• Promotes spiritual well being by establishment of efficient flow

of pran, the vital energy

• Sustained practice helps the practitioner to over come the anxiety

and frustration of everyday life and assist in the awakening of

super natural powers


~ 33 ~

!��

Internal trip guides us to the unexplored zones of our body, the

tremendous source of positive energy hidden within us. It also

strengthens the spiritual side of our life.


~ 34 ~

+

��

Breath acts as a bridge between the body and the consciousness.

Breath is the invigorating element of the body that keeps it

active and running. A person may survive without food and water

for days but not without air (breathing). Therefore, it is essential

for all of us to learn and practice the correct way of breathing, the

vital force of life.

$ %��

Following are the objectives of perception of breathing

• To practice scientific way of complete breathing with total

awareness

• To be free from attachment and aversion

• To improve concentration and alertness

• To overcome negative emotions

• To live in the present moment

~ 35 ~

��)��)��

On an average, under normal conditions, human beings breathe 15

times in a minute (both inhalation and exhalation takes

2 seconds each). However, during the outburst of emotions or

anxiety, the breathing rate increases to 20 to 25 breaths per minute,

and may increase further with increase in the intensity of the

emotions. It is believed that rapid breathing is often harmful to the

health and may disturb the blood circulation. Under such situations,

perception of long breathing, does not only control the breathing

rate but also help to decrease it to about 6 breaths each minute.

The ideal breathing rate of one breath per minute is also achievable.

We do not allow a single breath to go in and come out without

being fully aware of it.

Generally, majority of us don’t breathe to the full capacity of our

lungs. Incomplete breathing leads to insufficient supply of oxygen

to the metabolizing cells, that in turn affects working efficiency of

the body. In contrast, long breathing makes the body energized.

Long breathing for 10-15 minutes can rejuvenate an otherwise

exhausted person. In addition, long breathing helps in keeping the

brain active and responsive, which has three times higher demand

for oxygen as compared to the rest of the body.

&��'��

During the perception of the breathing, all three sets of muscles

(intercostal, diaphragm, clavicle) work in a rhythmic fashion to

facilitate complete breathing. During the process of correct breathing,


~ 36 ~

the air enters the lungs as a continuous flow without panting.

During inhalation, the lungs get filled with the air and the diaphragm

is lowered that in turn expands the abdomen. In contrast, during

exhalation the lungs contract along with the abdominal muscles.

The following sequence of steps illustrates the scientifically correct

way of breathing:

• Relax the body with your eyes closed

• Make the breath slow, long, and rhythmic

• During inhalation, the abdominal muscles should expand

• During exhalation, the abdominal muscles should contract

• Feel the vibrations of breath at the navel

• To avoid any type of stress, don’t enforce exceedingly longer

breathing

• Practice long, and rhythmic breaths which can be characterized

as mentioned below:

- Establishment of uniformity of time taken during the

inhalation and exhalation as the process is repeated over and

over again

- The time taken for exhalation should exceed that of the

inhalation time. For example, if inhalation is completed in 8

seconds, then exhalation must continue at least for 12 seconds.

Extended exhalation ensures efficient removal of carbon

dioxide from the lungs, thereby alleviates stress and fatigue.


~ 37 ~

��)��

Regular practice of perception of breathing imparts following

physical, psychological, and spiritual benefits to the practitioner:

,- ��

• Regulation of blood pressure

• Enhancement in the bio-energy

• Reinforcement of the vital energy required to maintain good

health

• Regulation of the nervous system and the endocrine system

• Purification of the blood and promotion of good health

, -��

• Sharpens reasoning skills and memory power

• Enhancement of mental concentration

• Provides peace of mind

• Alleviation of restlessness and anxiety

• Improvement in the working efficiency of the mind and the

body

,- .��

• Establishes control and balance of emotions

• Alleviation of negative traits such as ego, anger, and greed

• Alleviation of outburst of emotions

,�-��

• Self realization

• Equanimity


~ 38 ~

!��

Breathing is an event of the immediate present and is perceived

instantly as it happens. It makes us live in the present moment and

hence, keeps one away from the thoughts and worries of the past

and future. The visualization of each breath with full awareness

gives us a moment of experiencing pure consciousness that is free

from attachment and aversion, desires and passions. Hence,

perception of breathing guides us in our journey to self-realization.

If children are taught to practice long breathing daily for 20 minutes

from the very beginning, their lives will be filled with energy, vigour,

and enthusiasm. It will help them alleviate their pride, anger, and

greed.


~ 39 ~

/

� � ��

In our day to day life, we experience manifestation and co-

existence of two opposing principles e.g. hot and cold, harmony

and chaos, love and hate, good and evil, beauty and ugliness,

constructive and destructive ideas, negative and positive attitudes,

and so on. Under normal situations, these opposing forces remain

in equilibrium. Similarly, our body maintains harmony between the

two opposing subsystems of the autonomic nervous system that are

responsible for our physical and psychological well-being. This

harmony gets disturbed due to the fast life style of this age.

Breathing can bring about substantial changes in our life because

breath remains connected and control the working and harmony of

both nervous system. We can breath either through the right or the

left nostrils, or through both of these. Breathing through alternate

nostrils is an amazing phenomenon and the selection of the nostril

largely governs the type of activities that ensue. For example, fervid

actions can be accomplished while breathing through the right nostril.

In contrast, breathing through left nostril imparts patience and

perseverance. Similarly, breathing through both the nostrils takes us

to the state of samadhi, a form of deep meditation.

~ 40 ~

$ %��

The main objectives of the perception of alternate breathing are:

• To achieve and sustain a state of equanimity

• To establish homeostasis in the body functions and processes

• To gain higher levels of consciousness

During the last millennium, scientific discoveries have revealed the

secrets of the working strategies and the connection of the two

cerebral hemispheres and the process of breathing. The right

hemisphere of the brain offers discipline, faith, friendliness, good

conduct, and other similar positive attributes while the left

hemisphere gifts logical and reasoning capabilities. Establishing

balance between both the hemispheres is the objective of Samavritti

Shvasa Preksha.

For a spiritual life, equanimity is the founding principle. It is believed

that the state of equanimity can be achieved by equally activating

both the respiratory cycles. A more active right cycle causes

aggression, anger, and tension while a more active left cycle leads to

fear and inferiority complex.

While practicing alternate breathing, mind and breath should

accompany each other. Holding of the breath also plays an important

role in achieving the state of thoughtlessness.


~ 41 ~

&��'��

First, inhale through the right nostril and hold the breath inside.

Exhale through the left nostril and hold the breath outside. Now,

inhale through the left nostril and hold the breath inside. Then

exhale through the right nostril and hold the breath outside. It

completes one round of alternate breathing. Regular practice of

perception of alternate breathing can enhance mental concentration.

��)��

Perception of alternate breathing is a unique technique, which offers

several benefits:

• Achieves higher levels of consciousness

• Increases mental concentration and alertness

• Provides extra sensory perceptions and intuition

• Establishes homeostasis in the body functions and processes

!��

Perception of alternate breathing is a scientific technique in which

alternate breathing is practiced to help us establish the state of

equanimity and lead a healthy life.


~ 42 ~

�0

��

In Preksha Meditation, great emphasis is laid on the

physical body because it houses the soul and is thus the gateway

to the invisible soul. However, in order to know and understand

the soul, one must first get oneself acquainted with the subtleties

of the physical body.

Perception of the body involves observation of the body from the

crust to the core i.e. moving from the gross body to the subtle

body, and finally to the consciousness. During the perception of

the body, vibrations are felt all over the skin, followed by perception

and awareness of:

• Superficial sensations on the skin such as contact with clothes,

warmth, itching, etc.

• Sensations of muscular movements

• Deeper sensations of internal organs

• Subtle vibrations of bio-electrical impulses in the nervous system

~ 43 ~

$ %��

The main goals of the perception of the body are:

• To comprehend the realities of the physical body

• To detach from the material world

• To perceive the subtleties of the inner world

For perception of the subtleties of physical body, one needs to withdraw

from the external world and allow the mind to incline towards the

internal vibrations. In order to be able to do so, the practitioner begins

the perception process from the toe and moves all the way to the top

of the head, while intensely focusing on every part of the body, and

observing the sensations and vibrations happening in the body.

&��'��

The practice of the perception of body consists in concentrating the

mind on each part of the body, one by one and perceiving the

sensations and vibrations taking place in each part. Here the

perception does not mean the visual perception, but the mental

one. The sensations may be superficial sensation of the skin such

as the contact with your clothes, warmth or coolness etc., or they

may be the sensations of pain, numbness etc. felt in the muscles or

the vibrations of the electrical impulses in the nervous system or

any other type of vibrations. Starting from the surface one has to

penetrate deeply inside and try to become aware of the internal and

subtle vibrations. While practising it one should try to keep ones

mind free from like or dislike.


~ 44 ~

��)��

Perception of the body helps in achieving the following physical,

psychological, and spiritual benefits:

,- ��

• Strengthening of the immune system

• Improvement in the digestion efficiency

• Regulation of the blood circulation

• Balance between the sympathetic and parasympathetic nervous

systems

, -��

• Improvement in the mental concentration and alertness

• Allows to visualize and focus on the internal phenomena of the

body

,- ��

• Realization of the soul

!��

Sharir Preksha helps us to obtain greater insight into the nature of

our inner self. It can act as a complementary therapy, when followed

along with the main course of medication. This helps to boost our

physical and mental health and play a vital role in alleviating several

psychosomatic diseases.


~ 45 ~

��

� � ��

In order to gain finer individual traits, human beings have been

longing for ways of self-transformation. This change in the

personality is possible through perception of psychic centers, which

results in the harmonization of the endocrine system - the main

source of our emotions. Preksha Meditation has recognised thirteen

important centers for this purpose.

The human endocrine system secretes extra-cellular signalling

chemical compounds called hormones and governs growth,

metabolism, and emotions through them. It is commonly believed

that our emotions are product of our brain where as, in reality,

emotions are the result of hormones. Meditation on the psychic

centers can establish control over endocrine system and bring about

transformation in our personality.

~ 46 ~

$ %��

Although, our consciousness resides through out the body,

it subsists in its most concentrated form along the psychic centers.

In other words, psychic centers are the focal points from where the

waves of consciousness emanate in the body. During the perception

of psychic centers, attention is focused for a long time on a specific

part of the body.

The main objectives of the perception of the psychic centers are:

• Rectification of attitudes, behaviour, and emotions

• Transformation in the habits

• Building a positive character and compassionate personality

• Establishment of control over emotions

Human beings are unique in the sense that they possess logical and

reasoning power. However, good ideals and positive character can

be sustained only through proper understanding of the centers of

the character-building. Perception of the psychic centers is an

important technique for this purpose.

Character is not linked with brain, but is linked with the endocrine

system. In other words, one may be intelligent but not necessarily

a good human being. The basic source of character is the karmic

body. The vibrations of karmic body reach the electrical body. The

vibrations of the electrical body enter the physical body and thus

influence the endocrine glands or the psychic centers. We can awaken

the hidden powers of the psychic centers by practising chaitanya

kendra preksha.


~ 47 ~

(��)��

Perception of the following 13 psychic centers can help us to boost

our mental and spiritual powers, and alleviate our common problems.

1. Shakti kendra (center of energy) – situated at the lower end of

the spine cord, it is the reservoir of energy. Meditation at this

center helps in developing eloquence and poetic genius.

2. Swasthya kendra (center of health) – situated in the pelvic

region below the lower abdomen, it houses the gonads of the

endocrine system. Meditation at this center establishes control

over the unconscious mind. It helps in maintaining good health.

3. Taijas Kendra (center of bioelectricity) – situated in the navel

area, it is linked with the adrenal glands. Meditation at this

center enhances the vital energy.

4. Anand kendra (center of bliss) – situated in the centre of chest

below the lungs and near the heart (thymus gland). Meditation

at this center is one of the most eminent ways to bring about

positive transformation and purification of the emotions. It assists

in realization of innate bliss by breaking the chain of unwanted

thoughts.

5. Vishuddhi kendra (center of purity) – situated near the Adam’s

apple in the throat, it influences the thyroid gland. Meditation

at this center inculcates the capacity to analyze, interpret, and

transform instincts. It also slows down ageing process.

6. Brahm kendra (center of celibacy) – situated at the tip of the

tongue. Meditation at this center helps in sustaining

celibacy.

7. Pran kendra (center of vitality) – situated at the tip of the

nose, it is the gateway to the vital energy. Meditation at this


~ 48 ~

center assists in boosting the vital energy and in the attainment

of a state of thoughtlessness.

8. Apramad kendra (center of vigilance) – situated on the pinna

(ear), it is associated with the awakening of consciousness and

restraining from addictions. Meditation at this center may help

to end bad addiction including alcoholism and smoking.

9. Chaksus kendra (center of vision) – situated in the eyes, it is

intimately linked to the vital force. Meditation at this center

helps in improving concentration power.

10. Darshan kendra (center of intuition) – situated between the

eyebrows, it primarily influences the pituitary gland. It is a point

where parasympathetic, sympathetic, and central nervous systems

meet. Perception at this center develops intuition power and

extrasensory capabilities.

11. Jyoti kendra (center of enlightenment) – situated in the middle

of the forehead but under the influence of the hypothalamus,

it is responsible for the emergence of emotions. Meditation at

this center pacifies anger.

12. Shanti kendra (center of peace) – situated in the anterior side

of the head but under the control of the hypothalamus, it

channelizes the feelings. Meditation at this center helps alleviate

malice (ill feelings) and extinguish negative passions and intense

emotions.

13. Gyan kendra (center of knowledge) – situated at the center of

the head, it involves the cerebrum, cerebellum and the brain

stem. Meditation at this center enhances extra sensory powers,

IQ, and memory.


~ 49 ~

��)��

,- ��

• Promotes physical growth

• Boosts vital energy

• Influences the glandular system

, -��

• Alleviates mental turbulences

• Promotes peace of mind

• Increases inner joy and happiness

,- .��

• Rectifies our attitudes and behavior

• Helps in controlling our passions

!��

The primary goal of Preksha Meditation is to transform or purify

our emotions. Perception of psychic centers directly leads to realize

the consciousness. The qualitative and quantitative differences in

the hormones released from the endocrine glands depend on our

emotions that in turn dictate our conduct, and behavior. Even

deep-rooted habits, including addictions, can be cured through

perception of the psychic centers.


~ 50 ~

��

!�� "��

In every day life, we come across a variety of objects that differ

in colour. We find some colours attractive while others not so

attractive. Some colours give us a feeling of calmness, peace, and

purity (e.g. white colour of a snow laden peaks), while other makes

us experience luxury and prosperity (e.g. the lush green garden). It

is believed that colours are one of the most important stimulants

that influence our conscious and subconscious minds. Personal

preferences of the colours can reveal a lot about a person's physical,

mental, and emotional attributes.

Leshya, the rays of consciousness and the electro-magnetic waves

emanating from the subtle body, constantly flows through our body.

These influence our Taijas sharir, the electrical body. This is the first

stage. In the second stage, the leshya is converted into emotions

through the secretions of glands. From here, they move to the next

stage and influence our gross body. Here, the leshya converts into

emotions.

In other words, leshya is a bridge between the subtle body and the

gross body. It is the radiation of our consciousness and electrical

~ 51 ~

body that in turn constitutes our aura. The aura is created by the

multiple of leshyas and can change according to our emotions. The

leshya, therefore, helps to replace the impure vibrations of passions

with the pure vibrations of consciousness emanating due to

purification of passions.

On the basis of the colours, leshya is of six types:

1. Krishna (black)

2. Neel (blue)

3. Kapota (grey)

4. Taijas (red)

5. Padma (yellow)

6. Shukla (white)

Among these, first three leshyas are considered inauspicious while

the remaining three are considered auspicious. The auspicious leshyas

are bright and illuminating depending on the different proportions

of Taijas, Padam, and Shukla leshya. The leshya gives rise to instincts,

emotions, and habits. Inauspicious leshya generates evil thoughts

and makes a person cruel, violent, or greedy. However, through

perception of colours and purification of thoughts, inauspicious

leshya can be replaced with the auspicious ones.

We can succeed in creating a pure and powerful aura and proceed

on the path of spiritual journey.

Leshyas are the combination of both the colours and the emotions.

The colours possess the ability to influence both the body and the

mind.


~ 52 ~

There are two categories of colours. One category includes bright

illuminating colour while the second category has dark, dull, and

non-illuminating colours. Red, yellow, and white colours belong to

the first category, while black, blue and grey fall into the second

category. The level of illumination also depends on the different

proportions of these colours in a mixture. Perception of colour is

practiced on chaitnya kendra with rhythmic breathing.

All living beings are composed of two elements: a non-material

element called consciousness or soul and a material element called

physical body. Transcendentally, although the soul is the supreme

center, it is unable to act with complete and independent authority

because the passions, predominate ordinary living beings. The soul

radiates the psychic energy, which interacts with the passions and

creates a new field called the adhyavasaya, the primal psychical

expression. This psychic energy act as a mediator between the gross

physical body and the soul. Adhyavasaya has different vibrations, which

move in different directions. When they reach the level of

consciousness they take the form of impulses and urges. These impulses

and urges are influenced by colors, which transforms into emotions

and feelings.

$ %��

Following are the main objectives of perception of the colours:

• Achievement of inner harmony and development of vital energy

• Alleviation of obstacles due to acquisition of wisdom

• Destruction of obstacles in the path of spiritual energy flow

• Elimination of delusions


~ 53 ~

&��'��

In this exercise, we have to use our power of visualization of a

particular colour at a particular psychic centre. These again, with

the mental projection, we have to visualise the same colour as

spreading all around us and permeating the whole aura around us.

Finally we have to make use of the technique of auto suggestion to

bring about the change in our attitude or emotional pattern. Deep

concentration is to be maintained throughout the exercise.

��)��

The auspicious leshyas balance the colours in the body and promote

physical and mental well being. The perception of colours impart

following benefits to the practitioner:

,- ��

• Boosts the immune system and the nervous system

• Influences the endocrine system

• Improves the efficiency of the digestive system

• Purifies the blood


~ 54 ~

, -��

• Improves memory power

• Alleviates depression

• Promotes happiness

• Alleviates sleeplessness and tiredness

• Empowers self-esteem and will power

• Gives mental peace and harmony

• Enhances decision-making powers

,- .��

• Establishes control over emotions

• Reduces violent behavior

,�-��

• Purifies our aura

• Develops intuition power.

!��

During perception of the colours, we, simultaneously, meditate on

different bright colours with specific psychic centers. The technique

plays a crucial role in shaping our character by regulating our

hormones.


~ 55 ~

��

��#��

Preksha Meditation focuses on perception i.e. to perceive

without attachment or aversion, excluding thoughts of the past

or imaginations of the future. During Preksha, one acknowledges

the truth. But after we perceive and realise the truth, we need to

contemplate it in Aunpreksha.

Anupreksha is what occurs after we have engaged in Preksha, or

deep and profound perception. In this way, Preksha Meditation is

a complete system of spiritual development, involving meditation

on both perception and contemplation. In the first technique of

meditation, perception is used whereas in the later technique the

mind is encouraged to concentrate on the thought process, i.e.

contemplation.

In brief, Preksha Meditation is of two types:

1. Concentration of perception known as Preksha

2. Concentration of thoughts known as Anupreksha

~ 56 ~

It is stated in the Dhyan Shatak that at the end of each meditation

session, contemplation must be performed. After meditation, four

contemplations are generally practiced:

1. Contemplation of solitariness

2. Contemplation of transitoriness

3. Contemplation of tolerance

4. Contemplation of amity

$ %��

Preksha or profound perception is an extremely valuable technique

for acquainting oneself with the facts of life. However, in order to

change one’s habits, one has to undertake the path of contemplation.

It is an art of giving suggestions. A person can make suggestions

either to his own self; the autosuggestion or he can accept suggestion

dictated by someone else. If suggestions are repeated over and over

for a long period of time they get registered in our subconscious

mind and translate into habits.

The main objectives of contemplation are:

• To change one’s character or habit by registering a resolution in

the subconscious mind

• Realization of the eternal truth through deep mental

concentration

• Emotional transformation or development of virtues

• Eradication of psychological disorders specially phobias


~ 57 ~

��)��

Contemplation is a technique by which positive transformation of

the negative emotions such as disgust, jealousy, fear, aversion, etc.,

can be achieved. The other major benefits include:

,- ��

• Strengthens the immune system

• Desirable physical changes

• Relieves from body aches

, -��

• Replaces negative thoughts with positive ones

• Enhances mental abilities

• Improves imagination power

• Imparts good decision-making power

,- .��

• Radical transformation in the attitude and behaviour

• Rectification of negative instincts with the positive ones

• Attainment of happiness

• Cool temperament

,�-��

• Inculcates spiritual doctrines in the subconscious mind

• Converts materialistic outlook into the spiritual one

• Realizes the truth


~ 58 ~

!��

In brief, contemplation can be practiced to change deep-rooted

habits and addictions including drinking, smoking, stealing, and

lying. Contemplation of any reverse determination that we

communicate to our subconscious mind can prove very effective

under such situations.


~ 59 ~

��

� ��

Mantra plays an important role in Preksha Meditation. It is

also helpful in realizing the self. In Preksha Meditation

mantras are used for improving mental concentration.

There are two ways of achieving the concentration of mind:

1. Jap (chanting of mantras)

2. Dhyan (meditation)

The human mind is inherently unstable. It does not concentrate on

one point for a long time. The chanting of mantra is a tool that is

generally used for making the mind focused on one object. Mantra

chanting is a simple exercise for achieving better concentrations. It

can be practiced by one and all. Many bijaksharas (seed letters) and

terms or phrases that can be recited incantatory are available for

chanting. Among these, ‘Aum’, ‘hreem’, ‘shreem’, ‘kleem’ etc., are seed

letters. These are invested with great powers. An articulation of a

word generates special kind of sound waves and vibrations, which

influence our mind.

~ 60 ~

Chanting of mantras is of three types:

1. Jap2. Antarjap3. Mansik jap (mental jap)

These are characterized by high voiced, low voiced, and silent

chanting of the mantras, respectively. Basically, the whole process

constitutes an effort to migrate from the gross to the subtle. Gross

sounds produce gross vibrations and subtle sounds produce subtle

vibrations. Subtle vibrations are far more powerful than the gross

ones.

In the initial stages, in bringing about a change, gross vibrations

play key role. However, in order to achieve higher levels of change

and in advanced stages of meditation, it is essential to be able to

move towards the subtle vibrations. Chanting of mantra at a higher

pitch is gross and constitutes the first stage. Low-toned chanting of

mantras constitutes the next and more advanced stage. The highest

level of chanting of mantra is the silent one, in which the distance

between the meaning and the words disappear. At this stage, language

and thought get closer to each other and become indistinguishable.

The degree of effectiveness varies and depends largely on the correct

recitation of the mantras. For the chanting of mantra to be effective

and fruitful, it is essential that recitation be done diligently and

systematically in a correct manner. Wrong pronunciation of words,

lack of mental concentration during chanting, and too fast or too

lethargically performed chanting are some of the major obstacles in

realizing the benefits of this technique.


~ 61 ~

There are a number of mantras that have been successfully applied

during Preksha Meditation training programs. For example, ‘Arham’,and ‘Aum Hreem Arham Namah’ are the common ones. Among

these ‘Arham’ has been explained earlier.

The technique of recitation of the mantra ‘Aum Hreem ArhamNamah’ is as follows:

While reciting the word ‘Aum’, concentrate the mind on the tip of

the nose, the center of vital energy. Try to perceive the mantra

‘Aum’ on this center. Then shift your attention to the middle of the

eyebrows, the center of intuition, and perceive the mantra ‘Hreem’

there. Now focus your total attention on the middle of the forehead,

the center of enlightenment and visualize the mantra ‘Arham’.

Towards the end, focus your concentration on the front part of the

head, the center of peace and perceive the mantra ‘Namah’ here.

In the first stage, recite the mantra. In the next stage, realize the

mantra on the specific center with bright white colour. At this

stage, mantra becomes meditation.


~ 62 ~

�"

$��

Yogasanas, the yogic exercises are an essential part of Preksha

meditation. Until and unless the body is put into a relaxed,

still and steady posture, one fails to achieve deep state of meditation.

According to the Jain yoga practices, in the beginning, one should

perform the yogic exercises on the floor in a lying posture that

requires less energy. Subsequently yogic exercises in sitting and

standing postures may be performed which increases the levels of

energy consumption.

$ %��

The main objectives of yogic exercises are as under:

• To achieve mental and physical well-being

• To prepare the body and mind for meditation

• To gain mental strength

• To built a strong foundation of spirituality

~ 63 ~

1��2��

Physical exercise, is included in Preksha Meditation to bring about

positive transformation in our personality. It is believed that improper

way of meditation sometimes may adversely affect the digestive

system and make it inefficient and dull. Yogic exercises if performed

along with meditation have the ability to neutralize this effect.

Simultaneously performed meditation and yogic exercises can help

to control our emotions through the awakening of the various psychic

centers and regulation of the endocrine system. For example,

Sashankaasan can prove helpful in controlling anger. Similarly, a

combination of meditation and different yogic exercises such as

padmaasan, vajraasan, sukhaasan may provide multiple benefits to

the practitioner.

1��2��

Aerobics is undoubtedly extremely helpful in promoting physical

fitness. But it creates a tension in muscular system which in long

term can cause problem. However, yogic exercises offer several

additional benefits to the practitioner if done accurately and are

therefore, superior to aerobics in the following manner.

1. During the yogic exercises, the movement of the body is kept

slow and gentle and emphasis is given to correct way of breathing

in contrast to aerobics.

2. Since yogic exercises are very slow and gentle, they cause little

or no harm to the body. Whereas aerobics are very fast, and

vigorous and have inherent risk of causing physical injury.


~ 64 ~

3. Yogic exercises promote the health of both the physical and

physiological organs of the body while aerobics concentrate mainly

on the development and growth of the body muscles.

4. In yogic exercises, there exist a provision to provide

autosuggestions to the mind and the inner organs. Aerobics offer

no such technique.

5. Overall, yogic exercises offer physical, mental, and emotional

well being while aerobics can provide only physical health.

��)��

In general, the yogic exercises offer following long-term benefits:

• Promotes overall physical fitness

• Makes the immune system strong

• Cures body aches

• Regulates the functioning of the vital body organs such as brain,

lungs, stomach, pancreas, joints, etc. through proper supply of

oxygen to the metabolizing cells.

• Revitalizes self-esteem

• Imparts discipline and alertness of the mind and brain

• Promotes mental peace and spirituality

��)��)��2��

For yogic exercises, it is absolutely essential to select appropriate

place, apparel, time, and right technique.

A clean, serene, and well-ventilated location is desirable. Avoid a damp,

dirty or polluted place. One should wear loose, light, and comfortable


~ 65 ~


clothes. It is recommended to perform all types of yogic exercises on

a thick blanket in order to avoid the loss of energy.

In general, yogic exercises are performed early in the morning.

However, few yogic exercises can also be done safely 3-4 hours post

meals. Different rules apply to different yogic exercises. So it is

advised to perform them under proper guidance. Vajraasan can be

practiced immediately after meal but not sarvangaasan. Similarly,

the duration of different yogic exercises vary with the type of the

exercises, age, and physical condition of the practitioner. In general,

20-30 minutes are sufficient for most of the yogic exercises. Although,

the practitioner may choose to take breaks in between and perform

particular exercises for 5-10 minutes in a session, it is absolutely

essential to maintain a daily routine. If we are unable to find sufficient

time to perform specific exercises for every part of the body, we

must at least pay daily attention to the five most important parts

of our body viz. brain, backbone, heart and lungs, abdomen, and

the feet.

(For more details, refer Preksha Meditation : Yogasana and Pranayam)

!��

A regular regime of a combination of yogic exercises is a safe, sure,

versatile, and scientific way to promote physical, mental, and spiritual

well being. The applicability is not limited to any particular factors.

Hence can be performed by one and all.

~ 66 ~

�#

��

The technique related to breathing pattern in which balanced,

regular, and rhythmic inhalation and exaltation in specific

method is performed is known as pranayam. It comprises four

stages:

1. Purak (inhalation)

2. Rechak (exhalation)

3. Antrika kumbhak (holding the breath inside after inhalation)

4. Bahya kumbhak (holding the breath outside after exhalation)

The concept of prana can be illustrated through an example.

Electricity flows through a wire to a bulb. The presence of electricity

can only be felt when the bulb lights up. Similarly, prana is the vital

energy that like electricity flows through the human body and gets

manifested through our actions. Pranayam is the technique to master

over this prana.

&��

There are several types of pranayam, which mainly differ in the way

exhalation and inhalations are performed. A comprehensive list of

~ 67 ~

some of the most important types of pranayam is given below. A

detailed description of various type of pranayam can be found in

Preksha Meditation : Yogasana and Pranayam.

• Surya-bhedi pranayam

• Chandra-bhedi pranayam

• Anuloma-viloma pranayam

• Bhastrika pranayam

• Kappalbhati pranayam

• Sheetali pranayam

• Ujjai pranayam

$ %��

Pranayam serves the following objectives:

• Development, expansion, and control of vital energy

• Regulation of the flow of vital energy throughout the body

• Creation of a link between the physical body and the soul

• Healing of physical and mental disorders

• Harmony between the sympathetic and parasympathetic nervous

systems

��)��

The various stages of a well-performed pranayam provides the

following benefits:

• In general, pranayam promotes uninterrupted flow of the vital

energy through nerves

• Inhalation gives energy to the body

• Exhalation cures the abdominal ailments


~ 68 ~


• Holding the breath awakens the inherent potentials

• Some pranayam such as chandra-bhedi cools the body, purifies

the blood and reenergizes the body. Similarly, sheetali pranayam

quenches the thirst, regulates the blood pressure, and enhances

the glow of the face. It also reflects the coolness and tranquility

of mind.

• Pranayam controls the breath rate and help to improve mental

concentration

• Pranayam helps in realization of divine and intuitive powers

��)��

It is essential to learn the correct technique of pranayam before we

practice it. An ill-performed pranayam may effect the health

adversely. Following are some of the precautions that must be

considered in order for pranayam to be effective:

• Select a neat, clean, and noise-free location

• Always perform pranayam with empty-stomach

• Keep the neck and the spine erect and straight

• Keep the body relaxed

• Never perform pranayam if intoxicated

!��

Pranayam is a scientific technique of correct breathing process. Well-

performed pranayam not only assist in sustaining good physical

health but also heal diseases that are otherwise difficult to tackle.

~ 69 ~

�*

�#�

For the successful practice of Preksha Meditation, the body

must be still. Posture is, therefore, an important part of Preksha

Meditation. Any posture that produces discomfort or distraction is

not conducive for the practice. An advanced practitioner may stand

and those who have particular infirmities may lie down or sit in

chairs. But a sitting posture is most commonly adopted. There are

four common sitting postures:

1. Padmaasan (lotus position)

2. Ardha-padmaasan (half-lotus position)

3. Sukhaasan (simple cross-legged position)

4. Vajraasan (diamond position)

In addition to the position of the body, the position of the hands,

the mudra is also very important. During Preksha Meditation, one

of the following two mudras can be applied:

1. Gyan mudra - Let the back side of your right hand rest on

your right knee and the left hand on the left knee. Let the

index finger of each hand touch and slightly press the tip of

the thumbs at the point of the contact. The other fingers

should be kept spread out and straight.

~ 70 ~

2. Veetraag mudra - Turn both the arms inward at the elbows.

First, keep the left palm in the center of your lap and then

place the right palm on top of the left palm. Don’t let your

hands touch the ground. Avoid keeping your palms tilt

downwards.


~ 71 ~

�+

"��

Sound is a very powerful and a mystic medium for the

expression of the subtle through the gross. Some sounds have

power in a single continuous vibration, while others are grouped

notes that make a spiritual word.

Mahapran dhvani is a kind of sound produced before entering the

state of meditation. These sound vibrations transmit immense energy.

Mahapran dhvani can help in intellectual development. The sound

waves and the vibrations created during the pronunciation of the

Mahapran dhvani penetrate and circulate throughout the brain and

activate the neurons. It helps in reducing the unsteadiness of

thoughts. In addition, it enhances the concentration of our mind.

A sustained practice leads to enhancement of the vital energy that

helps sharpen our memory. It also increases the life span of neurons

and regulates the secretion from the endocrine glands. The vibrations

of Mahapran dhvani smoothness the flow of blood in tissues and

organs.

It is of three types:

1. The most subtle sound - it influences the vital force and

consciousness. This sound is a type of ‘Naad’, which exists in

~ 72 ~

various sounds. It is a sound that can be experienced in deep

state of meditation.

2. The Subtle Sound - it influences both the brain as well as the

mind. This subtle sound can be experienced remaining silent

at the end of gross pronunciation of Mahapran dhvani.3. The Gross Sound - it balances the environment and thoughts.

This is practiced prior to meditation.

The pronunciation of Mahapran dhvani involves following sequence

of steps:

1. Inhale slowly through nostrils

2. Concentrate on your vocal cord

3. While exhaling, produce the sound of ‘Mm. Mm. Mm…’ like

buzzing of a bee with your vocal cord

4. When the humming sound becomes slow and subtle, remain

silent for a while and feel the sound inside your brain

5. Take a long breath

6. Repeat the above steps for nine times


~ 73 ~

�/

% � � ��

Every living being carries the burden of the past memories and

makes imaginations for the future. It is believed that the nature

of imaginations that we create for the future largely depends on our

memories of the past impressions. The unnecessary memories of

the past and imaginations for the future keeps our conscious mind

occupied. This causes either attachment or aversion, resulting in

loss of productivity. Therefore, one who is capable of living in the

present moment without bothering about the past and worrying

about the future can enjoy a benign life.

In Jain philosophy, the two most significant words that have been

described in context of meditation are: Bhaava, the real and Dravya,

the virtual. Anything done with full consciousness is bhava. In

contrast, unconsciously, absent-mindedly or mechanically performed

acts are dravya. When consciousness and action are associated with

each other, it is known as bhaava. Dravya kriya, the virtual act is

an obstacle in the path of meditation. In contrast, bhaava kriya, the

conscious or the living action is in itself a state of meditation.

~ 74 ~

‘Vartamaan kshan ki Preksha’ is an advanced stage in the course of

Preksha meditation. Unlike the other form of meditation it is the

applied form. In this stage, every action is done knowingly. For a

happy and harmonious life, it is essential to nurture a habit of

living in the present moment.


~ 75 ~

�0

%��

Human brain is gifted with logical speculation and thinking

powers. However, most of the time, unnecessary thoughts

lead to stress and wastage of energy. The question is how to stop

the unwanted thought process?

In Preksha Meditation, there is a technique called perception of

thoughts. During the perception of thoughts, one tries to see all the

types of positive or negative thoughts that emerge at that particular

span of time without involving in them and consider them as separate

from the soul. As we progress, gradually the flow of thoughts subsides

and one starts to achieve the state of thoughtlessness. Perception of

thoughts is an advanced stage in the course of Preksha Meditation.

~ 76 ~

��

��

Animesh preksha is another advanced stage in the course of

Preksha Meditation that means to concentrate one’s mind on

a single point while keeping the eyes open. It is believed, that Lord

Mahavir used to meditate with open eyes, concentrated on a point

for long hours, suggesting his immense visual power. Animesh

preksha is known as ‘Traatak’ in Hatha yoga. A good command

over this technique to concentrate one’s mind on a single point

while keeping the eyes open helps to know the previous birth and

in the awakening of the intuition power. In addition, the technique

may enhance concentration power of the brain to great extent.

~ 77 ~

��

�#� �

I. Sankalp Sutra (Resolve for meditation):

In order to avoid distractions and achieve deep state of

meditation, one should make a strong resolution.

The resolve for meditation:

‘I am practicing Preksha Meditation for the

purification of my psyche.’

Repeat three times.

II. Dhyeya Sutra (Aphorism of Purpose):

The practitioner must fix his goal as to what he would like to

achieve through meditation. The aim of Preksha Meditation is

to achieve self-realization, an experience of pure consciousness.

Recite the Dhyeya Sutra:

‘Sampikkhae Appagamappaenam’‘See yourself through yourself. For the perception and realization

of self, practice Preksha Meditation.’

Repeat three times.

~ 78 ~

III. Vivek Sutra (Adoption aphorism):

The truth that is searched out and found by others can be a

guiding light for us to some extent. However, one has to search

the absolute truth by oneself that can lead to amity towards all

beings.

With hands folded at Anand kendra, recite the Vivek Sutra:

‘Appana Sacchamesejja Mettim Bhuyesu Kappae.’Repeat three times.

Search truth yourself and befriend to all living beings

IV. Knowledge is fruitful when knowing and practice both go

together

‘Ahamsu Vijja, Charanam Pamokkham.’Repeat three times.

For getting freedom from sufferings, practice knowledge and

conduct.

V. Sharan Sutra (Aphorism of refuge):

We face lots of obstacles in our life. Therefore, we need a

protective armour. To get that, one should take refuge and shelter

of those who are not bound by the obstacles.

Recite the Sharan Sutra three times

‘Arahamte Sharanam Pavajjami’

Siddhe Sharanam PavajjamiSahu Sharanam PavajjamiKevali Pannattam Dhammam Sharanam Pavajjami’


~ 79 ~

• I take refuge in the omniscient ones (who have attained absolute

knowledge and have established the religious order).

• I take refuge in the emancipated ones (who have attained absolute

knowledge and are free from the cycle of birth and death)

• I take refuge in the saints

• I take refuge in the religion propounded by the omniscient ones

VI. Vande Sacham:

The soul residing in oneself is the real truth and that truth is

the universal law. To pay homage to the soul is to pay homage

to pure consciousness.

• I pay homage to the truth


~ 80 ~

��

� ��

In order to realize the life in totality, nine types of auspicious

aspirations are essential:

Shri Sampannoham SyamLet me be endowed with right faith,

right knowledge, and right conduct

Hri Sampannoham SyamLet me be endowed with self-discipline

Dhi Sampannoham SyamLet me be endowed with intelligence/wisdom

Dhriti Sampannoham SyamLet me be endowed with patience

Shakti Sampannoham SyamLet me be endowed with strength

~ 81 ~

Shanti Sampannoham SyamLet me be endowed with peace

Nandi Sampannoham SyamLet me be endowed with bliss

Tejah Sampannoham SyamLet me be endowed with radiant light

Shukla Sampannoham SyamLet me be endowed with purity


~ 82 ~

��

��

The highest and greatest achievements of life is attainment

of inner-bliss that can be realized only after the development

of spiritual consciousness. Anand Bhavana is recited daily during

each Preksha mediation camp.

Anando me varshati, varshatiBliss is flooding my inner being

No me dukkham, No me dukkhamI suffer nothing, nothing at all

Shantam chittam, Labdham, labdhamMy mind is calm, perfectly calm

No me taapah, No me taapahI have no regrets, no regrets at all

Shaktih srotah, praadurbhuutamMy inner power is manifesting itself

~ 83 ~

No me dainyam, No me dainyamMy distress is over, is over

Antah chakshu, Labdham, labdhamMy inner vision is awakened, is awakened

No me raatrih, No me raatrihNow there is no darkness, no darkness

No me dukkham, No me tapahI have neither pain nor regrets

No me dukkham, No me raatrihI have neither distress nor darkness

Shaantah krodhah, Shaantam maanamMy anger is gone, my mind is calm

Shaanta maya, Shaanto lobhahMy illusions have faded, my greed is overcome

Shaantam paapam, Udita shaantihMy vices have reduced, my power is manifested

Uditaa rijutaa, Uditaa mridutaaSimplicity and humility are manifested


~ 84 ~

Uditaa tushtih, Udito dharmahAmity has been born, humility achieved

No me dukham, No me taapahI have no suffering, no regrets

No me dainyam, No me raatrihMy suffering has vanished, the night is over

Udito dharmah, Muditam chittamContentment envelops me, I have attained spirituality

Muditam chittam, Muditam chittamI have attained spirituality, my mind is blissful

Blissful, blissful, blissful...


~ 85 ~

�"

��

Aatma saakshaatkaara Preksha Dhyaan ke dvaaraSvapna ho saakaar is abhiyaan ke dvaara

1. Atmanaa atamavalokana hai yahi darshanaAntaratma men sahaja ho satya kaa sparshana

Ksheen ho sanskaar antaradhyaan ke dvaara.

2. Maanasik santulan, jaagrti aur chitta samaadhiNikat ati, dura jati vyadhi, aadhi, upaadhi

Prem kaa vistaar nij sandhaan ke dvaara.

3. Badal jate hain raasayan, granthiyon ke shraav

Badalate vyavahaar saare, badalate hain bhaavBadalataa sansaar, aanaapaan ke dvaara.

4. Samasyaa aaveg ki hai vikatatam jag meinAadaton ki vivashataa hai vyaapt rag-rag meinHo rahaa upachaar is avadaan ke dvaara.

5. Anuprekshaa aur leshyaadhyan, kaayotsargShvasa-preksaa se dharaa par utar aaye svargHridaya ho avikaar keval gyaan ke dvaaraHridaya ho avikaar Tulsi gyaan ke dvaara.

~ 86 ~

�#

��

��&��

Trained and dedicated instructors in India and abroad have

successfully organized thousands of Preksha Meditation camps.

These training programs have helped over 500,000 participants in

bringing out positive transformation both at an individual and at

the society level. These training programs are open to everybody

irrespective of the age, gender, caste, creed, religion, geographic

boundaries etc. The participants often have different objectives to

fulfill through these training programmes. Some participants just

want to know what meditation is all about. Some want to heal their

psychosomatic, physical, and emotional disorders. Still others come

in search of solutions to resolve their personal conflicts either within

the family or at the work place.

~ 87 ~

Specific Preksha Meditation training capsules have been formulated

to address the needs for building a healthy society. Emphasis has

been laid on fulfilling the requirements of the different age groups.

In addition, one- weeklong intense residential Preksha Meditation

training package is also offered to both the national and international

delegates. After the training, the participants unanimously agree

that these camps provide holistic solutions for making life happy

and harmonious.

��

• 8 days residential camp-Level-1



• 3 days residential camp

• Kaya-kalp-Art of ageing

• Preksha Meditation camp for youngsters

• Preksha Meditation camp for women

• Preksha Meditation camp for couples

• Happy and harmonious Family

• Preksha Meditation camp for memory development

• Preksha Meditation camp for prisoners

• Preksha Meditation camp for alleviation of anger

• Preksha Meditation camp for the visualization of the previous

birth

• Preksha Meditation camp for awakening of powers


~ 88 ~

�� 3��

• Preksha Meditation and stress management

• Preksha Meditation and management of anger

• Preksha Meditation and time management

• Preksha Meditation and setting goals

• Preksha Meditation and work efficiency

• Step towards spirituality

• A way to a blissful life

��

• Preksha Meditation and heart disease reversal programme

• Preksha Meditation for control of diabetes

• Preksha Meditation for alleviation of obesity

• Preksha Meditation to cure insomnia

• Preksha Meditation to regulate blood pressure


~ 89 ~

�*

��

We offer regular Preksha Meditation training at over one

dozen centers located both in India and abroad. For more

information, please contact our specific centers through e-mail or visit

our websites (www.preksha.com). A comprehensive list of the Preksha

Meditation training packages is provided in the earlier section.

4��!��

Center name and e-contacts

Jain Vishva Bharati,

Tulsi Adhyatma Nidam, Ladnun

[email protected]

Adhyatma Sadhana Kendra,

Mehrauli, New Delhi

[email protected]

Preksha Vishva Bharati,

Koba, Ahmedabad, Gujarat

[email protected]

~ 90 ~

5��!��

Jain Vishwa Bharati, Orlando, USA

[email protected]

JVB Preksha Meditation Center, Houston, USA

[email protected], www.jvbhouston.org

Jain Vishva Bharati, New Jersey, USA

[email protected], www.jvbnewjersey.org

Jain Vishva Bharati, London, UK

[email protected], www.jvbl.org

Preksha International, Gendt, Holland

[email protected]

Preksha International, Berlin, Germany

[email protected]

Preksha International, Moscow, Russia

[email protected]

Preksha International, Kurgan, Russia

[email protected]

Preksha International, Singapore

[email protected]


~ 91 ~

Preksha International, Melbourne, Australia

[email protected]

Preksha International, Japan

[email protected]

Preksha International, onepropetrousk, Ukrain

[email protected]


~ 92 ~

�+

!�� #��

��

Theoretical knowledge and systematic practice both are

necessary for realizing the full benefits from Preksha

Meditation. Theoretical knowledge can be gained through vast and

diverse range of literature on Preksha Meditation that has been

published in several languages and is available to the practitioner.

For practical guidance and experience however, camps are the best

places.

��

1. Preksha Meditation : Basic principles2. Preksha Meditation : Perception of breathing3. Preksha Meditation : Perception of body

4. Preksha Meditation : Perception of psychic centers5. Preksha Meditation : Perception of psychic colour6. Preksha Meditation : Contemplation and auto-suggestion

7. Preksha Meditation : Therapeutic thinking8. Preksha Meditation : Anatomy and physiology

~ 93 ~

9. Preksha Meditation : Theory and practice10. Preksha Meditation : Self-awareness by relaxation

��(��

1. The mirror of the self2. Abstract thinking3. Mind beyond mind4. New man, new world

5. Towards inner harmony6. The art of positive thinking

7. Happy and harmonious family

8. Why meditate?


~ 94 ~

�/

��

��

‘Earlier my husband called me, “The wicked balloon”, and now – Olen’ka theBright Sun!’

– Olga Victorovna BashegurovaCL Company manager, Kurgan City

‘I was introduced to the Preksha Meditation long ago. Lessons of the meditationmany times helped me in my life, but I would want to give special attentionhow it acts on organisms during the process of parturitions. Before the conceptionof our baby, we parents loved to listen to ‘Chandesu’ and made this veryfrequently, in consequence of which this music had an effect on our son. Whenwe begun to sing the aphorism of the search for refuge (Sharan Sutra), Iunderstood that here it was that which was necessary to me! I was overwhelmedwith the sensation of protection and a feeling, that I’m warmed by the respirationof God! I began to sing these aphorisms everywhere. It brightened my soul andmade me feel happy. Now my son is three. He also loves ‘Chandesu’ andaphorisms of the search for refugee. Once every two weeks I ask my baby togo for meditation, and he agrees with his smile! Indeed he knows it and whyit is necessary.’

– Ryzhokova AlenaCenter Zhemchuzhina

~ 95 ~

Preksha Meditation is an absolutely brilliant system and the answer for aworld full of illness caused by stress, unhappiness caused by the failure tounderstand the true nature of the self, and for the violence caused by negativepassions and emotions. The more people who practice Preksha Meditation, themore peaceful and blissful the world will be. The practitioner experiences asense of deep relaxation, calm, peace, and heightened awareness of the truenature of self. The world is deeply indebted to Gurudev Tulsi and AcharyaMahapragya Ji for rediscovering Preksha Meditation, which was practicedthousands of years ago by Jain ascetics.

Gary L. FrancioneNewark, New Jersey 07102

‘Thanks to Preksha Meditation, I have been able to see myself and understandthat I’m not just a body filled with emotions, habits, etc. but something biggerand better. With the help of Preksha Meditation I have learned to control myemotions, habits and I will continue practicing the same. One more importantthing I’d like to mention is that now it has become easier and more interestingto be sociable and friendly with people. I have realized that if I want othersto treat me well I must treat them well too.’

– Litvinova DorothyRostov-on the Don city, Russia

‘I experienced the benefits of practicing Preksha Meditation both at physicaland mental levels. The yogic exercises and postures performed prior to themeditation made my body flexible, removed backache, normalized my bloodpressure, and improved my working efficiency. The impact of PrekshaMeditation was more profound at the mental level. I could reduce my generalirritations, monotony, and lack of interest in the work. I could manage withmy emotions more comfortably than ever before. I could face adverse situationswith ease.’

– Dr. Uttam KothariMD (Child health), FICP (SW), India


~ 96 ~

‘I was surprised by this method and liked it very much. Preksha Meditationwas a genuine revelation for me. I’m now able to learn relaxation and likeit very much that a lot of emphasis is put on long breathing in PrekshaMeditation. In my opinion, practice of long breathing is very important thingfor every human being. Preksha Meditation is indeed very interesting andastonishing practice. It gives me a boost for spiritual development. People canget rid of their ‘Karmas’ which means that they’ll be able to get rid of allillness, sufferings and stressful situations in life. Preksha Meditation helpsordinary people to be kind, to smile and to keep calm. Besides everybodypracticing Preksha-meditation can find his own ‘SELF’.

– Baideldinova RaushanUST- Kamenogorsk, Kazakstan

‘During the 10-day Preksha Meditation training, I experienced significantimprovements in mental peace and alertness. I felt tremendous increase in myenthusiasm, vigor, and working efficiency. My thoughts became purer andrefined and my habits transformed for betterment. This automatically led toan improvement in my self-esteem and confidence level.’

– Dr. Narendra GandhiMBBS, DCH. General Practitioner & Child Specialist, India

‘ I could free myself from the habit of cigarette smoking. I learned the correctway of breathing. I can easily concentrate wherever I desire. Long breathinghas alleviated my stomachache. I have left my morning tea. I have bettercontrol over anger. I will lead a better life now.’

– Ram Gopal, India

‘I used to be very lonely and worried. I used to feel very sad. I used to getangry very easily. Long breathing has helped me over come all my problems.Laziness has disappeared. I will practice Preksha Meditation and posturesdaily.’

– Shyam Sunder, India

o *ouspevdujpo up 1sfltib .fejubujpotpf.org.in/images/an-intro-preksha-meditation.pdf · cover and...

Documents