Meditation can give you that which nothing else can give you. It introduces you to yourself.

                                                —Swami Rama

WHAT IS MEDITATION?

Meditation is the quiet, one-pointed focus of attention and awareness on one thing. It is the nature of the mind to always be involved with a rapid series of thoughts continually. Meditation can help us establish a healthy relationship with this wayward child called mind. Meditation can even help us to become aware of the reality beyond the mind: the immortal soul.

With our busy lives, we know full well how to “do”, but we, more often than not, do not know how to “be”. When we tap into the stillness that meditation can provide, our lives become more serene, creative, and fulfilling. We can develop the capacity to improve our health, our relationships, and our skill in performing our everyday activities.

WHAT ARE THE BENEFITS OF MEDITATION?

• Helps relax muscle tension and the autonomic nervous system.
• Boosts the immune system.
• Provides freedom from mental stress.
• Aids emotional balance.
• Decreases the need for sleep
• Enhances creativity
• Develops a tranquil mind

PRACTICING MEDITATION SYSTEMATICALLY

In order to benefit from meditation, we need to practice systematically. When the body is made comfortable, our attention naturally goes to the breath. When the breath is flowing properly, our attention naturally goes to the mind. Then we have set the stage for effective practice. Here are the steps needed to advance in meditation:

Step One: Relax the body.

Step Two: Assume a comfortable seated posture with the head, neck, and trunk straight.

Step Three: Regulate the flow of the breath.

Step Four: Practice a breathing technique called alternate nostril breathing. This leads to a quiet, joyful state of mind.

Step Five: Focus the mind using a mantra or prayer.

Step Six: While staying aware of the sound and the breath, slowly and gently bring your attention back to the body and open your eyes.

OTHER FACTORS THAT AID YOUR MEDITATION PRACTICE:

• Sit at the same time every day.
• Sit in the same place every day.
• Eat simple, nutritious food.
• Regulate your sleep.
• Practice the yamas and niyamas (guidelines for harmonious living).

HOW DOES MEDITATION FIT IN THE SYSTEM OF RAJA YOGA?

Raja Yoga is the system of classical yoga training. It is also called Ashtanga Yoga (not to be confused with the style of hatha yoga) which literally means eight-limbed Path. The eight limbs of this path are:

1. Yama: Moral restraints
2. Niyama: Moral practices
3. Asana: Posture
4. Pranayama: Controlling the vital force by working with the breath
5. Pratyahara: Withdrawal and control of the senses
6. Dharana: Concentration
7. Dhyana: Meditation
8. Samadhi: Superconscious Meditation

By first regulating our behavior in the world, then assuming a good seated posture, regulating the breath, and finally focusing the mind we go deeper inward. Each step lays the groundwork for the next step. Looking at this system, you can see that meditation comes after several other steps. In fact, the system is beautifully laid out so that with each step, we gently increase the subtlety of our awareness. Moving in such a systematic way makes our practice more effective, efficient, and enjoyable. Our awareness then gets refined to the point that we can recognize the subtlest layers of our being. With systematic practice, we can experience meditation as a journey that requires no movement.

HOW TO LEARN PROPER MEDITATION

Many people try to meditate after reading books, but don’t generally succeed. This is because the method may not be systematic and because there is no teacher to provide proper instruction in breathing, relaxation, posture and, most importantly, working with the mind. Taking a class will allow you the opportunity to be observed and corrected where needed, to have your questions answered, and to benefit from the support of others with the same goal.

Inner Peace Yoga Center provides such systematic instruction. Classes are taught by center directors Charles Crenshaw, M.S., M.Div.W and Carol Crenshaw, M.S. Charles and Carol have been practicing meditation for over thirty years each and teaching for over twenty years each, and have been trained in counseling as well as teaching meditation. They were directly trained by the renowned master of yoga science Sri Swami Rama.

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INCLUDED IN OUR INTRODUCTORY MEDITATION WORKSHOP:

This workshop will cover the basics needed to start a meditation practice:

• Breathing And Relaxation Exercises.
• Working With Posture.
• Meditation.

We will discuss:

• The Benefits Of Meditation.
• Philosophy Of Meditation.
• How To Work With The Mind.
• Prayer And Mantra.
• Setting Up A Daily Meditation Practice.

The workshop is held over the weekend, Sat. 2-4:45 p.m. and Sun. 9-12 noon. Cost is $105. SEE WHEN THE NEXT SESSION WILL BE HELD

HOW TO REGISTER

Space is limited. To reserve your space, call 257-yoga (257-9642). You may call and register over the phone with a charge card, or mail in or bring your printable registration form to the Center, which is open Mon.-Thurs. 10:00-5:30 and Sat. 10:00-12:00. Please enclose full tuition ($105) or a $25 deposit with your application to reserve your space. If a deposit is enclosed, the balance is due the day of the course. Applications will be accepted on a first come basis.

Note: There is a four-week "Continuing Meditation" follow-up to this class to help sincere students deepen their meditation practice. Dates for it will be announced at the first class, or you may call the Center for the dates. Also, anyone who has attended the "Introduction to Meditation" intensive can repeat it at no charge!

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