"Finding Divine Grace through Meditation"

Meditation and the trance state known as samādhi are deeply interwoven with our breathing habits and the quality of the food we consume. What we eat significantly affects the flow of prāṇa in our bodies, which is essential for sustaining our energy. Our energy sources can be traced back to three main origins: sunlight, prāṇa, and the nutrients in our food. One of the best ways to harness solar energy is by exposing the nape of the neck, home to the medulla oblongata, to the morning sunlight. Spending just three to five minutes visualizing this energy entering and filling your body can be a powerful practice. As we breathe, we also take in prāṇa. To enhance the absorption of prāṇa, abdominal breathing is an effective technique. This method involves the diaphragm’s movement, leading to the expansion of the lungs. With regular practice, many find that they can comfortably adopt this breathing style within a week. As prāṇa fills the lungs, the outer blood vessels begin to absorb more, promoting its circulation throughout the body. It’s important to clarify that prāṇa differs from air; while air is confined to the lungs, prāṇa exists in five distinct qualities throughout our bodies. According to Ayurveda, when you wake up in the morning, it’s beneficial to drink a full glass of room temperature water, steering clear of hot or cold extremes. Your diet should lean heavily on green vegetables, yogurt, milk and dairy products, and fruits. It’s wise to limit fried foods, excessive coffee and tea, and carbonated drinks while cutting back on salt and sugar. Staying flexible is also crucial; incorporating some stretching exercises into your routine can help address this aspect. Neglecting flexibility could lead to blockages in energy flow. Ayurveda also suggests taking 100 steps after meals but warns against engaging in excessive physical activity.

There are two main ways of breathing: diaphragm breathing, often called abdominal breathing, and thoracic breathing. Diaphragm breathing involves slow, deep inhalations, while thoracic breathing consists of quick, shallow breaths that don’t fully engage the diaphragm. It’s best to focus on diaphragm breathing. As you inhale, aim for a slow, steady, and deep breath, and make your exhalation just as intentional and thorough. The rhythm of your breath is closely tied to your heart and mind. Slow, deep breathing can help lower your heart rate and clear your thoughts, providing your brain a moment of stillness which promotes relaxation and reduces oxygen use. Over time, you might find it beneficial to slow your breathing to about 4 or 5 cycles a minute, without needing to hold your breath. For meditation, the half lotus position (ardhapadmāsana) is ideal, but if that isn’t comfortable, sitting on a chair or couch works too. When meditating, it’s helpful to sit near a wall or support, making sure there’s at least a one-foot space between your spine and the wall. Avoid leaning against any surface, as this can restrict the flow of prāṇa within the spine. Keep your spine upright and tilt your head slightly backward. Finding the right head position can differ from person to person; gently move your head forward and backward, and if your neck feels comfortable, you're aligned correctly. Be sure to have space in your armpits, ensuring your upper arms aren’t pressed against your sides. Ideally, aim for your elbows to be about 3 to 4 inches away from the outer edges of your chest. If you're sitting in a chair, keep your feet flat on the floor.

It's more beneficial to focus on a single mantra instead of trying to manage multiple at once, as having too many can hinder your practice. There are two main techniques for meditating on a mantra, and choosing one to concentrate on is key. The first technique involves aligning the mantra with your breath, which was discussed in the article about Aligning Breath With Mantra. The second technique requires you to direct your attention to the forehead area, known as the ājñācakra. Here, visualize the mantra merging with the deity at this chakra. As you breathe in and out, keep your focus on the ājñācakra. This becomes more manageable when your mantra is synchronized with your breath. Picture it this way: as you inhale, the air, charged with the mantra, flows into the ājñācakra, and as you exhale, the mantra departs with your breath, creating a continuous cycle. After a few minutes, you might notice your focus slipping, and the mantra may begin to fade from your thoughts. During this time, your breathing will likely slow, and your body will naturally become still. It's essential to find a comfortable sitting position that feels right for you. While the specific posture isn't the primary concern, being able to sit still in that position for at least an hour is significant. You can gradually increase your sitting time from ten minutes to an hour at your own pace. Concentrating on a mantra serves two important functions. When your mind is occupied with the mantra, it stays anchored and doesn’t drift. A wandering mind often gets caught up in memories or worries about the future. By focusing on the ājñācakra, the mind's energy center, the mantra begins to shape your thoughts, clearing away distractions. This not only boosts the effectiveness of your mantra practice but also contributes to a mental cleansing overall.

Sit up straight to keep your spine aligned. Find a position that feels right for you. Take some time to practice deep abdominal breathing, focusing solely on your breath without any mantra. This will help alleviate tension in your body. Close your eyes and visualize gazing towards the ājñācakra, as if you're looking down from that center. This inward focus is important, even if it's hard to put into words. Picture it this way: imagine a one-inch nail driven from the ājñācakra, with its tip designed to see down towards your throat from the center of your forehead near the pineal gland. Cultivate this perspective. Give yourself a few minutes to ease into this focus. As you concentrate on the throat area, you may begin to sense a gentle vibration around the ājñācakra and above, bringing a soothing relaxation and moments of joy. If you sustain this state, you may enter a trance or samādhi, where awareness of your surroundings fades. Your breathing and heart rate may drop significantly, and any mantra recitation will naturally fade away as your mind quiets, leaving only the involuntary systems at work. Samādhi signifies a state of profound focus and detachment. It can generally be categorized into two types: sabīja samādhi and nirbīja samādhi. The term "bīja" means seed, and these two forms represent trance states with a seed and without one. In sabīja samādhi, the seed is present, offering potential for growth—a starting point for samādhi. In contrast, nirbīja samādhi is defined by the absence of any seed, indicating there’s nothing left to develop. This is a moment when the yogi may experience Divine Grace. When you emerge from this deep meditation, you might feel drowsy as your body returns to its normal functions, with breathing resuming its usual pattern. During nirbīja samādhi, an individual may appear lifeless, as their breathing, pulse, and heart rate drop significantly.

Divine Grace serves as the essential force for attaining liberation. This grace is primarily felt during the state of samādhi. Once an individual reaches the profound level known as nirbīja samādhi, Divine Grace continually flows toward them. Although they remain physically present, their connection to Brahman is deeply rooted. They may choose to take on the role of a Guru, guiding others on their paths to liberation based on their personal insights, or they might step back from worldly life, embodying the state of jīvanmukta as they await their passing. When one enters nirbīja samādhi, they become a jīvanmukta, with the key difference being that the former assists others in achieving liberation, while the latter embraces a more solitary journey. Beyond this distinction, however, there is little difference between the two paths.