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SRF Health Practitioners
Unregistered User
(1/20/02 12:56 am)
Reply 		Lesson 3A/2002
Lesson 3A/2001

We want to bring your attention to SRF lesson 3A. Please note that this Lesson was never written by Master. You can see that for yourself, because the lesson quotes Paramahansa Yogananda several times. This lesson is now outdated and the material is damaging.

Furthermore, you may have not realized it, but, this apparently humble Lesson 3A is the very core of the SRF teachings -- in a way, even more than Kriya lessons! Here is where all of us first “learned” to meditate in the "SRF style." And those early habits stay with us of course.

Unfortunately, although lesson 3A contains some good material, the military language used, the "shoulding" ("you SHOULD do this, you SHOULD do that"), the complete absence of a paradoxical approach to the thought process, the over-generalization of the nutritional advise offered, the unacceptable, stress-inducing approach to meditation posture with overemphasis on STRAIGHT posture, instead of strong emphasis on relaxation -- perhaps the most fundamental aspect of meditation for a beginner -- makes this lesson the most damaging of all, in the whole set of 180 lessons.

SRF has not revised the lesson 3A despite complaints from devotees and professionals in the fields of bodywork, nutrition, and psychology. If this one lesson were fixed, the whole SRF experience would change for the better and for every devotee coming in the future ("millions will come," said Master) -- it is that important!

Whoever wrote this lesson didn't have even basic knowledge (to say nothing of professional training) in the dynamics of sitting posture, nutrition and psychology. The lesson is not reflecting at all the wisdom of Cosmic Consciousness. Master's direct words do. So, who wrote this lesson? And why should it be considered sacred and written in stone?

Several professionals in the different fields mentioned above, have collaborated to update this lesson, to the clinical, scientific and spiritual knowledge available in 2002; with two purposes in mind:

1) To help devotees around the world improve their physical, mental and spiritual health.
2) To help SRF’s monastics and most especially its board of directors to become aware of the poor conditions of Lesson 3A; how damaging it is, and how urgent it is to update it. We wish SRF the greatest success in guiding millions throughout the world to find God. We fully simpathize with its spiritual ambition, a goal that was Master’s goal. But we know beyond doubt now, that unless the teachings are updated such a goal will be only a dream.

All the professionals participating in this project have been practicing and living the SRF teachings for more than twenty, even thirty years. We do not reveal our names because: first they are not important at all -- Truth has no owner -- and second we do not wish to become an open target for the SRF legal department and lawyers.

We strongly complain to SRF about the poor quality of the meditation instructions provided in this lesson 3A. If the field of meditation were regulated with a license required to teach at a minimum standard -- with the lesson 3A as a presentation card -- SRF would never get such a license. In fact, it is a shame that an organization like SRF is teaching meditation in such a reckless, damaging manner.

What may be even worse is to lead people to believe that such poorly thought out -- even dangerous -- instructions represent Paramahansa Yogananda’s approach to meditation. It is shameful that these incomplete, inaccurate and dangerous instructions have reached so many around the world; especially considering that often it is their very first exposure to meditation. Our hearts ache at this thought.

If you think we are overstating the issue, please consider our case -- two professionals and SRF devotees for more than 20 years. For about 15 years or more -- IMAGINE THIS!!-- these two gave sincerely their best efforts to follow the SRF path, but felt guilty because of not being able to meditate with shoulders back, stomach in, chest up, and so on. They blamed themselves, and thought there was something wrong with their bodies, or their will power, because in that posture they could not meditate. Their stress increased throughout the years and meditation became a losing battle to mantain the "recommended meditation posture." They blamed themselves until one day, they discovered that other devotees -- many -- were experiencing the same issue and feelings.

They further researched into the matter. They found that many devotees do in fact believe in the insane idea that the meditation posture recommended in Lesson 3A must be achieved and vigilantly maintained by rigid force. Only the Lesson 3A and SRF are to blame for this, not the devotees! Certainly Master never taught such an absurd thing. It is time for SRF to take responsibility for its mistakes and STOP acting like the cults do -- "whenever something goes wrong blame the members."

In fact the way Lesson 3A is written is a clear invitation to obsess with straight, erect, military posture, while you meditate -- please read it again. There is no one Yoga teacher in the entire world who would agree with SRF’s proposed meditation posture in Lesson 3A (not to mention the way it is comunicated.) Because, they all know already that there are elegant, effortless, intelligent ways to achieve erect posture.

AND IT IS ESSENTIAL TO TAKE THE TIME TO LEARN THIS ART BEFORE YOU START A MEDITATION PRACTICE. PATANJALI GAVE THIS LEARNING PROCESS A SUCCINCT NAME; ASANA. THE SECOND STEP ON THE YOGA PATH OF ASCENSION. IT TAKES TIME, EDUCATION, PRACTICE, AND SKILL TO SIT COMFORTABLY ERECT IN A CHAIR. BUT THIS IDEA IS NOWHERE TO BE FOUND IN THE LESSON.

Furthermore, in our research, we have discussed this issue with professional body therapists who often work with SRF devotees. They all reported the very same thing: SRF devotees carry enormous physical tensions in their bodies as a result of striving hopelessly to meditate deeply while in the position recommended in Lesson 3A, or similarly worded instructions from monastics. To practice meditation like that not only guarantees spiritual failure, it is also an effective way to create serious physical and mental inharmonies.

Please note that this issue with the posture is not the only one, equally serious, OR EVEN MORE SO, is the lack of paradoxical approach to meditation which allows the mind to relax, and not be concerned with results. And, yes, mental tension is also very prevalent among devotees, as a consequence of trying to follow wholeheartedly the instructions provided in Lesson 3A.

We present here Lesson 3A revised by professionals in the fields mentioned above; both as a challenge to SRF to update this lesson and for the interested, independent thinking devotee who does not wish to be damaged by wrong interpretations of Master’s teachings.

For the actual Lesson 3A/2002 Please read next postings. Because of technical reasons, the whole lesson had to be upload in several postings.

SRF Health Practitioners
Unregistered User
(1/20/02 12:59 am)
Reply 		Lesson3A/2002

ON HOW TO MEDITATE
(GUIDELINES AND IMAGERY EXERCISE)

INTRODUCTION:

Meditation can be defined in many ways, but one of them is: "the art and science of reuniting our limited consciousness with the omnipresent consciousness of God." Ultimately, we and everything that exists is a manifestation of God. In the physical body, He manifests himself through seven chakras, or centers of energy, in the brain and spine. In the book of revelation by St. John, these centers have been referred to as the "Seven Stars" or "Seven Churches."

In the body, the consciousness and life energy are body identified. This identification with the physical, energetic and mental bodies is called ego consciousness. Although this state has its pleasures and joys, because of its very nature it also has its pains and suffering. Meditation helps us to “remember” a different state of consciousness -- “oneness.” In this wonderful state of unification, with everything that exists, consciousness perceives itself as immortal and never born.

Peace and Joy increase exponentially as we gradually approach the state of oneness. Keep in mind that although sometimes this state may come suddenly, often it comes gradually as we practice meditation. You may also experience ups and downs between ego consciousness and “Oneness.” The highest state is also called "Samadi" or "Enlightenment" (there are many other names for this blessed state in the numerous spiritual traditions of the world). In Samadi the soul becomes reunited with Spirit in blissful ecstasy. This state we call here, ONENESS. Especially ZEN has used this very descriptive term - oneness - as the Ultimate Goal for the spiritual sadhana.

Another way to look at the purpose of meditation is "to reconnect the little joy of our ego identified consciousness with the vast Joy of Spirit.”

We would like to differentiate between "concentration" and "meditation." We concentrate when we consciously focus the mind on a certain activity -- physical or mental. We meditate when we focus the mind on an aspect of God -- the light in the spiritual eye (even if you can’t see it), the OM sound in the right or left ear, the Love we feel in the heart center, the Wisdom we perceive in divine insights, and so on.

It is crucial to understand that to meditate successfully, focusing of the mind has to be attained gradually, by relaxing the body and mind. Physical and mental relaxation frees the mind from distraction so that we gently and naturally focus on an aspect of God -- like expanding the inner joy. But to attempt physical relaxation, first we need to learn how to sit in the meditation posture. And, as you will see, this art is far from being simple.

You can attain successful relaxation lying down or sitting in a comfortable recliner. This is quite a valid approach, but the meditation sitting posture you are about to learn, has some advantages according to the yogis -- especcially later when you start your kriya practice. We will come back to this later.

THE MEDITATION POSTURE

There is no rule as to which body posture you will be in, when finally God comes to you -- He comes "like a thief in the night." However, it is useful to learn to practice meditation in a seated posture. Here are some guidelines to attain relaxation of body and mind while your spine is not touching the back of the chair you are sitting in. This is not easy. It is obviously much easier to relax lying down. In fact, in the sitting posture most people cannot relax all muscles, because the body would fall -- unless they are locked in full lotus posture like for example, Lahiri Mahsaya in his famous picture. However, if you follow these instructions you will have a good chance to attain a relatively erect posture with most muscles relaxed.

If you have flexible legs and hips and the right bone structure, you may find it more comfortable to meditate cross legged on a cushion, on the floor or on a firm bed. In this position the heart works less to pump blood to the brain, and when the heart works slower meditation becomes easier. However, you can also attain deep meditation sitting in a chair in the position recommended by Paramahansa Yogananda:

STARTING POSITION FOR MEDITATION:

Sit in a straight armless chair. Feet resting flat on the floor, spine erect, abdomen in, chest out, shoulders back, chin parallel to the floor, hands upturned resting on the legs at the juncture of the thighs and the abdominal region (this helps the body not to bend forward).

YOU WILL SOON REALIZE THAT IT IS PHYSICALLY IMPOSSIBLE TO RELAX IN THIS "MILITARY" POSITION. PARAMAHANSA YOGANANDA NEVER INTENDED THIS POSTURE AS A MEDITATION POSTURE, BUT ONLY AS A PRELIMINARY SET UP POSTURE FOR MEDITATION. ONCE YOU ARE IN THIS POSTURE YOU GRADUALLY LET YOUR BODY RELAX FROM HEAD TO TOES. A PART, OR A GOOD PART OF THE ORIGINAL POSTURE WILL BE LOST AS YOU RELAX, BUT DO NOT WORRY, THAT IS ABSOLUTELY NORMAL!

For instance, you may slump a little, the shoulders will roll forward, the belly may protrude. But, again, all this is normal! In fact, the experts in sitting posture today explain that the ideal sitting posture demands a soft belly, relaxed shoulders, and a spine that it is NOT held stiffly erect by tensing the back. Attaining the erect spine is a matter of relaxation, being grounded through the feet, and most importantly using the right type of support under THE PELVIS behind the "sitting (sitz) bones." This support should be enough to produce sufficient lumbar curve for the upper body. The tailbone needs also to be free from contact and pressure. The tailbone is part of the spine -- and is better to keep it free. Also, the tailbone is quite delicate and too much pressure there can create chronic pain.

Some meditation or pranayama techniques -- like Kriya Yoga -- require “feeling” the entire spine, top to bottom, and for such techniques it is valuable that from the beginning you learn to keep the spine and tailbone free. Some devotees, when possible, even sit between two chairs, in order that the tailbone stays free of pressure.

Nevertheless some meditators, in order to attain the necessary deep muscle relaxation for successful meditation to occur, need to eventually (as the body relax deeper and deeper) allow their lower back to rest at the back of the chair. A soft cushion between the back of the chair and the spine can help in this case. Keep in mind that there is a strong personal element to consider here -- each body is unique. Remember, it is more important to be relaxed and lean against a cushion, rather than sit stiffly and tense without a cushion.

There is ONLY ONE thing that some of us have found valuable to monitor from time to time during meditation, as your body keeps relaxing deeper, therefore distancing from the original position. This is keeping the chin level. Often, as the eyes lift, even by themselves, the head may follow and chin goes up. By relaxing the back of the neck (not by tensing the front part of the neck) one can learn in time to easily "float" the chin back to a 'chin level' position. PLEASE DON'T DO IT BY WILL POWER. YOU MAY -- PARADOXICALLY -- INCREASE YOUR TENSION IN THE NECK. Use gentle relaxation to bring the chin level.

We have found, agreeing with experts in the field, that this helps to keep the neck and shoulders relaxed, allowing good blood flow to the brain. We recommend that you experiment with this. Another helpful point is to ask a friend to look at you meditating to see if your chin is really level. It is often difficult to know by ourselves.

Caution: Please don’t turn this issue of “chin paralel to the floor” into a new SHOULD -- a MUST do. We are just encouraging you to experiment and see if it helps you -- if it is agreeable with your own particular make up. In fact, some may find that the chin rises as they relax! Comfortable erect sitting posture is a very individual matter.

If you find pain increasing, or breathing is more restricted, or tension level seems to be rising, consider these as warnings that you may need to seek professional assistance -- in learning how to sit comfortably in meditation. To use will power and force yourself to meditate in an erect posture, will only increase the damage.

It may also help to use your God given creativity, in trying to find a new arrangement that works for you. Perhaps a different size, or kind of chair; creative use of props or cushions; pay a visit to stores like RELAX THE BACK, pray for guidance, and so on. Please remember that your success in the second step of PATANJALI may be crucial to find God. It is worthwhile to give time and loving attention to optimize your meditation posture. Above all, be loving to yourself, THIS ISSUE IS NOT EASY!

HOW TO RELAX THE BODY

To succeed in meditation physical relaxation is critical. Unfortunately, the SRF lessons treat this issue haphazardly -- an issue that should be addressed from the very beginning and in a very systematic way. For example, after the devotee has been meditating for a couple of years and postural habits have been established, Lesson 70 says:

"....physical relaxation opens the way to higher states [of mental and metaphysical relaxation]"

In Lesson 72 we read:

"So, the first step toward withdrawing the consciousness and energy from the body into the spine is to withdraw the consciousness from all the muscles. And the best way to accomplish that is to relax the muscles."

In the same lesson we find:

"...muscular relaxation, though it is not easy, is extremely important for spiritual development."

The truth of the matter is that, though not easy, deep muscle relaxation can be attained by many people, in a relatively short period of time. Once you succeed, as it says in Lesson 70, you have opened the way to higher states of consciousness. If you fail at this, you will struggle unsuccessfully for years to meditate deeply -- it is that crucial!

But to succeed at relaxation, we obviously need to first attain a comfortable sitting posture. Practicing relaxation lying down for many is even a necessary prerequisite; and can lead to wonderful mind states. To train yourself in muscle relaxation sitting in a comfortable recliner is also excellent. If you practice relaxation in these ways you may need to sleep somewhat more to make sure you do not go to sleep everytime you practice. Occasionally it is OK to fall asleep, but don’t make it a habit. Deep conscious relaxation is much greater than sleep.

So, considering Master’s starting sitting meditation posture; once you pull the shouldres back, draw the stomach in, lift the chest up, position the arms, and so on, continue by consciously relaxing your body. Master’s instruction is this: send relaxation to the knots -- big and small -- in the muscles." (You can find this instruction in one of the SRF magazines of the past years.) Keep doing this until you feel that your body is quite relaxed. This is a wonderful and effective technique. You can practice it also in combination with the next method. Remember that the purpose is to relax not to prove that Master was right or that a certain technique works.

Remember also that many knots of tension are unconscious. These require special attention. Here are a few: The jaw; are you sure it is relaxed? When that happens, teeth will not be clenched and there will be a little separation. The shoulders; are they lifted even a little? The forehead and eyes. The muscles around the eyes. The facial expression muscles. The tongue; is it resting "quietly" in the mouth? The hands; they are not fully relaxed until you can move the fingers 1/8 of an inch very slowly and smoothly in and out. The wrist; can you move the forearm upward letting the hand and wrist hang limply?

AND MOST IMPORTANT -- THE NECK: BECAUSE WE USUALLY HOLD THE HEAD STRAIGHT AHEAD ALL DAY, CAN YOU EASILY TURN THE HEAD LEFT AND RIGHT JUST 1/4 INCH SLOWLY? IF SO YOU ARE LEARNING TO RELEASE THE MUSCLES THAT HOLD THE HEAD RIGIDLY STRAIGHT AHEAD. YOU DEFINITELY DON'T WANT THOSE MUSCLES TIGHT AS YOU MEDITATE. THEY EXERT SIGNIFICANT PRESSURE ON THE MEDULLA OBLONGATA THE REAL SEAT OF THE SPIRITUAL EYE. IN FACT THE LIGHT YOU SEE IN MEDITATION AT THE POINT BETWEEN THE EYEBROWS IS ONLY A REFLECTION OF THE TRUE SPIRITUAL EYE LOCATED AT THE MEDULLA OBLONGATA -- THE "MOUTH OF GOD."

FRACTIONATED RELAXATION

This technique has been widely used in psychotherapy in the form of guided relaxation, but in fact it comes from yoga. You consciously relax the feet, then the ankles, then the calf, then the knees, thighs, buttocks, anus, genitals, abdomen, stomach, chest, lower back, upper back, hands, wrists, forearms, arms, shoulders, neck, jaw, mouth, cheeks, eyelids, eyes, eyebrows, forehead, and scalp. YOU DO NOT NEED TO FOLLOW THIS ORDER OBSESSIVELY.

SRF Health Practitioners
Unregistered User
(1/20/02 1:06 am)
Reply 		Lesson3A/2002
To induce relaxation in any body part, consider bringing your mind’s inner attention -- your consciousness -- INSIDE that part and to will or imagine relaxation happening. We suggest that you continue to experiment with this issue, until you find a way to relax any body part at will. Eventually your way to reach physical relaxation may be quite unique and personal; that is Ok.

You can gently talk to yourself mentally saying "relax the feet, relax the ankles, relax the knees, and so on." You may find sometimes this self-suggestion becomes synchronized with the breath - it is OK but you do not need to try to do that either. Remember that if you try too hard to relax the body, you will tense the mind! When the mind becomes tense, the body gets tense -- so, paradoxically, you attain tension instead of relaxation. As Master said -- "this universe is paradoxical." In the spiritual path, overdoing is a guaranteed passage to failure.

In the same vein, keep in mind that some people, despite their best efforts, will not be able to relax the body; perhaps just a little bit, but not much. Or they may need years and years practicing. So if this is your case, remember these thoughts:

1-- Relaxation greatly helps meditation, but meditation is NOT relaxation.

2-- There are many good methods to learn to relax. Feel free to explore them until you find one that works for you. Relaxation is not meditation, and there should be no concern about disloyalty to the path.

3-- Not being able to relax the body may be an indication of subconscious mental tensions and conflicts. A psychotherapist may help you to unwind those mental knots and thus to succeed in relaxing deeper.

4-- You can approach relaxation also in a paradoxical way -- embracing tension. This approach is especially helpful if you are experiencing emotional issues that are preventing you to access relaxation. You may remind yourself of Master’s thought that "God is everything." This thought is the most liberating thought, because it allows us to embrace what we cannot overcome, and by embracing it we transcend it. Then, If "God is everything," then tension is also God.

If you accept the tension by affirming "this tension is God too," you may find that the tension stops bothering you, or it relaxes by itself. So, go on accepting every tension you percieve in the body (and in the mind too.) Instead of consciously trying to relax them, just embrace them. As you contact each tension, you can affirm “I accept it.” In your inner mental dialogue, you “psychologize” yourself into acceptance of all tensions.


THE IMPARTIAL OBSERVER TECHNIQUE

Another way to look at this paradoxical issue is this: By passively observing tension with no idea to judge, criticize or change it -- or relax it -- you give it permission to unwind in its own accord and time. It is now well known, from Quantic Physics that just by observing a phenomena, it absolutely has to change -- it can't stay the same. We Westerners are habituated to use will and strained effort to accomplish our goals, but often if you try to attain physical and mental relaxation that way you may end up more tense!

Science has amply demonstrated that this universe is indeed paradoxical -- as Paramahansa Yogananda and many other great saints have said. To scientist’s dismay, they have been forced to embrace the paradoxes in their equations. Quantum Mechanics and the Theory of Relativity are good examples (but not the only one). Thus, if Paramahansa Yogananda, Einstein and Quantum physics are right, we are actually living, not in a mechanistic, Newtonian universe, but in a paradoxical, Einsteinian, quantum universe. So, many of us may indeed need to become somewhat paradoxical in our search for God, and most especially in our approach to meditation -- if we are to succeed! Rigidity and dogmatism, are part of the old mechanistic paradigm. Furthermore, God is an artist (not only a rigid scientist), we need to put some art in our sadhana, He cannot be seduced by stupid, brute, force alone. But do not become discouraged; Quantum mechanics is complex to learn, paradoxical approaches to physical and mental relaxation are easy and enjoyable to apply -- as you will soon see...

20-20-20 BREATHING EXERCISE

You may choose to practice this wonderful breathing exercise before you begin the actual meditation. You can experiment by doing it before the physical relaxation, or after, or before and after. Find what works best for you. If you do it after your physical relaxation make sure to do it in a very gentle way to not compromise your relaxation.

This is a gentle but powerful breathing technique. It prepares the mind for meditation. Especially if you do not have Kriya Yoga yet, you may find this simple technique helps you to bring energy into the body and brain so you meditate successfully. Above all it makes the mind alert.

Inhale slowly and deeply through the nostrils, to a count of 20 or any count that feels comfortable for you; hold the breath to the same count and exhale slowly to the same count through the mouth. Practice this for six, twelve, or any number of times you like -- above all find a way to do it that makes the breathing as ENJOYABLE AS POSSIBLE to you.

THE MEDITATION TECHNIQUE

This meditation technique is central to Paramahansa Yogananda’s meditation style. Paramahansa Yogananda’s pathway to God is mainly through the spiritual eye, although he also encouraged many disciples to focus on developing the heart center. In order to reach the Infinite through the spiritual eye in meditation, follow approximately these guidelines:

Sitting in the meditation posture, with the body relaxed and the mind alert and relaxed (SEE ABOVE INSTRUCTIONS), close your eyes. Very gently, bring your mind’s attention to the point between the eyebrows. As you do this, you may find your eyes naturally lifting upward.

Some people find that forcing the eyes to lift upward can be a source of tension. Therefore, we will suggest here other approaches.

Try to allow this "lifting" of the eyes to occur spontaneously instead of as a result of willing it. You may find that the more relaxed you are the easier this happens. If it is not happening by itself, instead of willing it, you can softly chant Om mentally, while keeping the attention at the point between the eyebrows. Often this does the trick and the eyes naturally move upward.

This turning upward of the eyes is usually accompanied by a subtle feeling of peace and joy, which may reflect as a slight smile on your face. The opposite also is also true, for many individuals. When you are already relaxed “willing” a smile will bring the eyes upward -- you slightly smile and your eyes turn upward!

Note: during the relaxation part -- previous to meditation -- DO NOT try in anyway to bring the eyes upward, just focus on relaxing every body part including the eyes.

Do not feel that you have to "practice" all this to naturally lift your gaze -- they are only guidelines for you to find your own way. Furthermore, if commnading the will to produce the movement works for you, do it. Experiment in the laboratory of your own inner guidance. This is the beauty of the spiritual path, it is your own adventure and discovery. We are all different. What works for some does NOT work for others. Listen to your feelings, and to your deepest thoughts and inspirations, they are there to guide you in the path towards interiorization.

Consider these instructions as guidelines, but above all trust your inner guidance. How do you feel when you do this or that in meditation? Does it work for you? If it does, keep doing it, if it doesn’t, try something else until you feel you are moving towards the goal you are trying to reach. Feelings of comfort will tell you that you are on the right track.

Consider also the possibility of training your eye muscles to look upward. In our culture we seldom look upward, so when you try to do it for the first time it may feel awkward. Practice looking upward at any time. To do that you will definitely need to use your will power. Become more curious about airplanes, stars, birds, tall trees, clouds and buildings.

THE ESSENTIAL GOAL OF THIS TECHNIQUE

The essence of this meditation technique is to gradually, and in a relaxed manner, focus all your attention at the point between the eyebrows. As the attention is wholly drawn there, and your body and mind relax, all energy in the body follows and also focuses at the point between the eyebrows. Then body and mind become completely free from tension and the most wonderful state of peace ensues.

This point of concentration is called the spiritual eye. "The light of the body is the eye; if therefore thine eye be single, thy body will be full of light" (Matthew 6:22).

When the purpose of meditation is fulfilled in its totallity, the yogi or yogini finds his/her consciousness naturally and effortlessly focus at the spiritual eye, and he/she experiences joyous divine union with Spirit.

In the beginning you may not see any light at all. This is completely normal and in fact it is not important whatsoever. To increase the natural/relaxed focus at the point between the eyebrows is the only goal. However, as you keep practicing, relaxing deeper by increasing your focus, you will most probably begin perceiving light there. It may be a blue light, or a yellow circle, or the whole spiritual eye of three colors. Whatever light you see just gently concentrate your attention on it.

As you center the attention at the spiritual eye deeper and deeper, you may experience some tension in the muscles around that area -- between the eyebrows. This contradicts the idea of attaining total body relaxation. However, some may find such tension helps them to focus, and it feels quite natural at times. So, we suggest you experiment; find out whether some slight muscle tension at the point between the eyebrows helps you to go deeper in meditation or not.

Those who do see the spiritual eye may keep in mind a gentle intention to go through it; to penetrate. A heart felt prayer at that moment may help you -- experiment, find your own way.

MEANWHILE, WHAT TO DO WITH YOUR THOUGHTS

While you focus at the spiritual eye, if your body and mind are deeply relaxed already, you may not experience too many thoughts. However, some mental activity will be there; unless you attain complete stillness of the thought process. Such perfect stillness, if experienced long enough, leads to Samadi. Samadi may take long to come or may come any time -- “like a thief in the night.” But until such blessed stillness comes, you may find it useful to deal with your thoughts in any of the following ways:

THE TECHNIQUE OF IGNORING

Some of us have found valuable to simply ignore the intrusive thoughts. If those thoughts are not too many, nor too negative, they may not disturb too much your concentration.

SRF Health Practitioners
Unregistered User
(1/20/02 1:12 am)
Reply 		Lesson 3A/2001
EMBRACING TECHNIQUE

This is a powerful method that allows the meditator to continue his or her meditation even under the worst circumstances -- a furious attack of negative thoughts. You just accept every thought or image that enters the mind as an expression of God, or God himself. You may in fact need to actually run the thought “I accept it” or “this is God too” through the mind to create deep nonresistance. Paramahansa Yogananda said that “God is everything” so God is every thought your mind can create -- positive or negative. By not resisting, by fully embracing the disturbing thoughts you can keep focusing on the object of concentration. Thoughts just come and go. Because they do not find resistance they cannot stay for long in the mind. Furthermore, if they stay, by embracing them (wellcoming them), you do not get caught into their energy.

Gyana Mata said that “suffering is the result of two conflicting thoughts in the mind.” It is obvious then, that one negative thought alone does not have the power to make you feel bad. The problem is that we inmediately resist, even subconsciously, our negative thoughts. The idea is to not react. If we just observe them -- “there it goes a should, there another one, there a jumping to conclusion, oh! there it goes a sexual thought,” and so on, they can not hurt us.

But keep in mind that accepting a thought has nothing to do with indulging, or dwelling on it. It is just making sure that you do not resist and let it pass by itself. If you are seating in a couch and a skunk enters the room, you may choose to wisely observe it, and not resist it. After it looks around and smells everyhing in the room on its own accord it will leave not “disturbing” anyone. But, if you resist it, you’ll pay the price.

For people who are depressed or anxious, due to the numerous negative thoughts revolving in the mind, this method may be the only effective way to deal with their thoughts in meditation. Resisting all that negation would only increase the anxiety and psychological tension. Not providing this alternative leaves out of the meditation experience whoever is going through a mood disorder (anxiety or depression) -- which is a very significant percentage of the population nowadays. If you are experiencing a mood disorder we recommend short meditations with emphasis on physical relaxation and embracing negativity. We also strongly recommend to visit a therapist and/or psychiatrist. It is a good idea to consult with a nutritionist too. Many mood disorders are in fact “brain disorders” and can be improved significantly through nutritional interventions. Do not procrastinate with this; taking good care of your brain is central to succeed in finding God.

From a spiritual perspective; during periods of darkness or when the Dark Night of the Soul is “dark enough;” most likely, we will be forced to become paradoxical in the way we approach meditation. During this period of darkness, which can last years, even decades, it may become impossible and painful to resist our thoughts or feelings. Focusing at will may also become impossible. Then, only surrender works, as Br. Anandamoy explains in his talk about “Devotion” (available in a cassette tape.) And, surrender in this context, during meditation, means acceptance -- no resistance of our thoughts and feelings.

One of us went to talk with an SRF minister who told her this story. “I was feeling sadness and depression. I tried to push it out, but I couldn’t. I kept feeling this way for days, not knowing why or how to improve my situation. I tried harder, but nothing worked. Finally, I sat in my room in front of Master’s picture, and I said to him: ‘Master, you said that in the ultimate analysis all feelings are Bliss. So, this sadness is Bliss too.’ As I affirmed that, all my sadness melt away and turned into Bliss.” Such is the power of a paradoxical approach to dial with painful thoughts and feelings. So, you can use this power liberally, not only during meditation time but any time -- to successfully dial with your inner world of thoughts and feelings. This is the esotheric and deepest meaning of “love thy enemy” or, “turn the other cheek.”

AFFIRMATION TECHNIQUE

You may also try to repeat an affirmation over and over as you keep your focus at the point between the eyebrows. You may also experiment focusing at the medulla oblongata or at the heart center. Paramahansa Yogananada recommended either possilbility in Scientific Healing Affirmations.

CHANTING TECHNIQUE

You may try to chant one of Masters’ Cosmic chants -- while keeping the attention at the point between the eyebrows. You can also experiment chanting Om. For further information read Scientific Healing Affirmations.

PRAYER TECHNIQUE

You may try to deeply pray from your heart while keeping the attention at the point between the eyebrows.

Deep Peace and Inner Joy may come as a result of practicing this meditation technique. These marvelous feelings are even more desirable than seeing the light, although the light is a wonderful manifestation of God too.

Above all remember that there will be many occasions when you will not experience peace, joy, neither will you see the light. At those times it is helpful to remember Master’s words "God is everything." This is the cornerstone of all paradoxical approach to God. The Greatest spiritual paths from all eras have approached God paradoxically -- at least to a degree. It is the greatest method to avoid anxiety for results -- which will kill all your efforts and make you mentally imbalanced.

God is everything, so the darkness you see in the spiritual eye is also God. God is everything, so the darkness you perceive in your feelings -- perhaps anxiety, perhaps sadness -- is also God. This principle was explained by Bother Anandamoy in an SRF convocation in 1998. He brilliantly said: "Embrace the Darkness, God is there too"

The thought of old that we find in the Bhagavad Gita "You should not be concerned with the fruits of your actions," is not of much help for most people. This thought is a negative statement and psychology has proven that negative statements are quite difficult for the mind to assimilate. It may work for some people, but not for everyone. On top of it, it is a "should statement," and there is plenty of scientific evidence that "should statements" are detrimental to your mental health.

However, the thought "this is God too," is a positive statement which embraces and loves God in whatever way He is coming to you in meditation -- even if that manifestation of Himself is anxiety and darkness. You will see, that such a paradoxical approach effortlessly gives you peace and detachment from the results. ZEN Buddhism has been using this approach for thousands of years. Modern psychology uses the same approach. As we mentioned before, it is based on the fact that, as Master said, "God is everything." He also said; "this is a paradoxical universe."

VISUALIZATION

Divine consciousness is omnipresent. In order to attune one’s consciousness to it, it is helpful first to meditate on (focus on) God’s infinite nature. Visualization is not realization -- it is the act of using the imagination to draw realization. For some people visualization helps to deepen concentration. But, no visualization technique can be affective unless it is done in a very, very relaxed way.

Because of this, you may find it quite useful to record this visualization on a tape and listen to it, as it guides you into the IMAGERY

Sit in the relaxed meditation posture describd above, or lay down in savasana (lying down). When your body is already somewhat relaxed, focus your attention at the point between the eyebrows until your eyes are lifted upward all by itself (See above instructions).

"Your heart is filled with unending joy. Slightly smile now as you remember that in fact you are, you have always been, and you will always be, joy itself. Contemplate now the darkness behind your closed eyes. That darkness is God too; darkness is joy. Imagine that darkness as a joyous sphere lovingly surrounding you. That sphere of darkness is gradually turning now into a sphere of light. As it becomes more luminous your joy increases. Imagine the sphere of light and joy continuing to expand. It embraces now your home with everyone inside. The feeling of joy also increases. Remember that you are joy and light itself. Behold how easily and fast the sphere of light grows and grows embracing now your city all. Ever increasing the sphere of light and joy is now encompassing your whole country, and keeps expanding to include continent after continent, oceans and seas. The whole world glimmers inside Thy own Self. See the world glimmering in the light of Thy joyful sphere of light. Earth has become a little ball moving lazily in Thy vast sphere of light and joy. Now the sphere becomes even larger -- much larger. It encompasses our planetary system all. The sun the moon and all planets harmoniously move in Thy light. Swiftly and effortlessly Thy sphere of light and joy expand into the vastness of interstellar space lovingly embracing the whole galaxy. The Milky Way with its 100 billion stars and solar system shines within Thy self -- a colossal sphere of light and joy. But now Thy consciousness expands throughout the intergalactic space. It swiftly swell to the furthest limits of the universe. Like tiny bubbles, the earth, the sun, the Milky Way, Galaxies, and Constellations of Galaxies are floating in Thy own self. Listen to Master now from all space, from every atom, every where; whispering to you: Oh devotee, you have become the sphere of infinite, ever expanding light and joy. I bow to Thee. You thought I was Thy master but indeed I’m Thy servant at your feet."

In truth you have no boundaries. You are the eternal sphere of light and joy where all things are moving.

After you have practiced this visualization, you may like to experiment with repeating the following affirmation over and over: "I am the cosmic sphere of light and joy, where all things are glimmering."

Subsequent lessons will teach you other wonderful techniques to experience God. These techniques may be more effective in one respect or another, but remember: one little technique, even a simple thought, which is practiced over and over throughout life can save you! Practice each step of meditation, technique or prayer, with the thought that, “this one alone can free me right now.”

Also, in a way, there is no such a thing as the fastest path to God. What is faster for you can be the slowest for someone else. The fastest path to God is a very pesonal issue. By knowing thyself and living an authentic life you will soon know which exercises and spiritual practices are the fastest for you. The “one size fits all” of the old scriptures will be soon gone for good.

Brother Bhaktanandas ays that listening to the Guru is an art. So, reading the Lessons is an art. To find what really works for you is an art.

SRF Health Practitioners
Unregistered User
(1/20/02 1:21 am)
Reply 		Lesson3A/2002
THE HABIT OF MEDITATION HAS THE POWER TO FREE YOU

The habit of practicing meditation morning and evening can make you free. Such a habit will bring you to God. However, remember, it may take time to create that habit. Some may in fact find it quite easy to do, because they had already established the habit in past incarnations. But, most of us will find it quite difficult. Do not berate yourself. Try to make it palatable and reward yourself with loving thoughts and healthy pleasures when you keep your commitment. Go to the meditation services and meditate with other people at home if possible. To create this habit is indeed a tremendous challenge. Trying to establish it just by sheer force of will may fail. “Company is stronger than will power” --Sri Yukteswar. Above all, be loving to yourself.

Consider using paradoxical approaches to create the habit. You may say to yourself: "I will just meditate five minutes!" The mind may not complain because five minutes is so little. You set your countdown timer -- just five minutes! When the alarm goes off you may be surprised, you may want to continue; five more minutes, or perhaps even more - now you are enjoying it!

It is obvious that the longer you sit -- enjoying the meditative state -- the faster you will reach the goal -- Oneness. However, remember that In the spiritual path, "overdoing is a sure passage to failure." You may find that, throughout the years, the powerful exercises described above will naturally increase your desire to meditate longer.

The peace you experience in meditation may be quite hard to keep during the day. We all live in a world with too much stress, responsibilities and so on. However, you may want to try to maintain your peace by keeping the attention at the spiritual eye during the day. You may think this easy, but in reality you will find it a great challenge. So do not be hard on yourself if you can’t be consistent at first.

Also, control of the mind and energy is much more valuable than compulsively trying to hold it at a certain point. Forcing the mind to be in the spiritual eye may not be the healthiest practice for everyone -- especcially for very mental types. It could contribute to spaciness, ungroundedness, dizzines, insomnia, overactive brain, or even brain disorders.

KEY POINTS

1- Try to set aside a regular time and place for your daily practice of the spiritual techniques taught by Self Realization Fellowship -- a quiet place where you can be free from outside distractions and concentrate with more intensity. If possible, never use that place for any other purpose but meditation. Thus, you will impregnate the spot with spiritual vibrations, which will help you to go deeper. However, there is no point in obsessing about this issue of a physical temple at home. "God is everything" and “God is everywhere,” Master said, so wherever you meditate you are inmersed in only one substance -- God.

But if you can create a physical temple at home, you may have there a small altar with the pictures of SRF spiritual masters and any other saint you love or admire. Remember that all true saints are one in God.

2- You may enjoy -- or eventually enjoy -- beginning and ending your meditations with an invocation to God and Gurus such as: "Heavenly Father, Divine Mother, Friend beloved God, Jesus Christ, Bhagavan Krishna, Babaji, Lahiri Mahasaya, Swami Sri Yukteswar, Beloved Guru, all saints, My love to you all. May Thy Love shine forever in the sanctuary of my devotion and may I be able to awaken Thy Love in all hearts." Or, "Free my consciousness from all illusions and reveal to me the Truth." These are just examples; pray whatever prayer you like. Prayer too often becomes mechanical, so beware! It is better sometimes not to pray at all to break this habit, or be very creative and imaginative in how you pray. If a thought like “I should pray” comes to bother you, you can say “my relaxation, or my meditation, is my prayer”. You can express love to your dear one by words or by reaching out to hold their hand. Interiorizing the mind is reaching towards God’s hand -- no “prayer” is necessary.

3- Upon arising and before retiring at night are excellent times for meditation. However, this is personal, and some people find it much better to meditate at other times of the day. Just do your best to meditate twice a day. If you had a long day, and you are tired, feel free to shorten your meditation. Being spiritual does not mean giving up common sense. One day you may comfortably meditate half an hour and the next it will be hard to meditate 5 minutes, because perhaps you are very tired. Such variations are normal in these hectic times. Allow yourself this flexibility.

However, at some point in your sadhana, you may choose to make a strong determination -- a vow between you and your Guru -- that you will meditate twice a day no matter what; even if it is five minutes. You wil find that such a decision helps you keep the habit of meditation under the most ardous circumstances.

4- Eating too much before meditation will bring the energy to the stomach and not to the spiritual eye. But some people do better in meditation by eating a small snack right before meditation -- experiment to find out how your body-mind responds best.

5- The kind of foods you eat have a definite effect on your health -- physical and mental. And your health may have a tremendous impact on the quality of your meditations. Unfortunately, when it comes to diet, there is no fixed rule. The best diet for you will depend on many factors, like the food you grew accustomed to at your parent’s home, your personal constitution, your level of mental and physical activity, your genetic background, your personal beliefs about food, and so on. Also, make any changes very gradually.

A particular diet can be a source of health and energy for one, and illness and fatigue for another. However, we may theorize that a balanced diet including fruits, vegetables, whole grains, nuts, eggs, cheese, vegetable or dairy milks, vegetable proteins, and not too much meat, in addition to supplements for the body and brain is the best diet. But most importantly, consider your particular needs -- each one of us is different. And above all -- listen to your body and brain. They talk to you through your feelings, desires, thoughts and sensations.

6- A woolen blanket or silk cloth, or both, with the silk on top covering your meditation seat may help you to go deeper. Drape the cloth over the back of the chair if a chair is used and place one end of the cloth on the floor under your feet. The cloth helps to insulate the body from subtle earth currents. Their magnetic downward pull towards material perceptions is undesirable for the meditating devotee. The yogis have found also that facing East (the direction from which subtle spiritual solar currents are always flowing) is helpful in meditation. Do not obsess about these two hints. They can be helpful by they are far from being essential.

7- Bathing has a powerful cleansing effect not only on the body but also on the mind, and is therefore a beneficial practice before meditation. A shower opens the pores allowing toxins to escape; it also helps to distribute the life energy evenly throughout the body, quieting the nerves and inducing positive mental states. Look at dogs after they get an "involuntary" bath, they experience euphoria. Similarly many people experience feelings of euphoria after a good shower. You may experiment with this.

8- Chanting before meditation also helps some people. Some enjoy playing the harmonium and chanting. You may want to see how this works for you. A good devotee may not get much out of chanting, while another may go into Samadi just by chanting. It is very personal.

9- Reading a spiritually inspiring book before meditation helps some people to cleanse the mind from restless thoughts and problems. For some others it is a distraction and prevents the mind from settling. Find out how it works for you.

10- To practice the Energization Exercises before meditation can be very beneficial to prepare the mind and body for meditation. The life forces in the body are harmonized by this relaxing and calming method -- providing they are practiced in a relaxed way! This extraordinary and unique form of pranayama leads to control of the life force in the body which eventually puts the mind under perfect control also Even a few of these wonderful exercises before sitting down may greatly improve your meditation experience. Remember, though, that in these exercises the most important point is to visualize or sense or imagine THE FLOW of energy through the medulla to the body part -- it is NOT to finish or comply exactly with the other details of proper practice.

11- Many people find hatha yoga asanas very effective to prepare the body and mind for meditation. These timeless exercises increase flexibility, harmonize the life force in the body, slow down restless thoughts, help to begin focusing, and most importantly, increase the flow of blood to the brain. Impaired blood flow to and in the brain has been recently connected to every type of mental disorder in the book. A good, balanced, flow of blood in the brain is almost a synonym of good mental health. Hatha Yoga also includes some breathing exercises that can help to increase the oxygen level in the blood. Good oxygenation can greatly help to focus later in meditation. Please feel free to adapt your personal program to maximize your benefits. Some days this may mean only Hatha Yoga, other days Energization Exercises. Your meditation routine is for your benefit; it is not to please others or meet arbitrary standards.

Some of us have found particularly useful the Bastrika Pranayam -- from Hatha Yoga. This is a very powerful breathing exercise and we suggest you practice it with great moderation. A set of 48 breaths is more than enough to dramatically increase the oxygen level in the blood and the blood flow to the brain. Paramahansa Yogananda mentions Bastrika Pranayam in the Autobiography of a Yogi. A footnote says there: "Bastrika Pranayam stills the mind." During the breathing and after, you may focus your attention at the spiritual eye or in the spine and brain. Note: NEVER overdo with Bastrika Pranayam.

12- Regular practice of meditation (whether deep or restless) is helpful in the long run. In a way, you can look at the spiritual quest as a marathon more than a sprint -- the runner in the marathon runs steadily but surely to his/her goal.

13- Practicing meditation with a strong desire to attain is helpful. However, we often need meditative spiritual experiences to awaken the desire for Self-Realization. So keep in mind, that you can’t force the desire for God; nor does it help at all to feel guilty because you do not want the goal enough.

The desire for God-Realization comes by itself, as we live the spiritual life and practice spiritual techniques -- we can’t create that desire by willing it. To humbly pray for it, is a much healthier and realistic approach.

Furthermore, the desire for God is not a prerequisite to attain God, because God can come "like a thief in the night," and for no reason whatsoever. He is not bound by His laws. In fact, there is not such a thing as a specific prerequisite to find God. Never think that because you do not feel that intense need for God he will not come to you. That is SUPERSTITION because you are already one with God. There is nothing to change or to attain to find Him because He is already yours -- that is the paradox which frees us from believing that we have to DESERVE enlightenment. We do not have to deserve it because we have it. You only increase your chances for experiencing it by working for it. Play with this paradox.

SRF Health Practitioners
Unregistered User
(1/20/02 1:26 am)
Reply 		Lesson 3A/2002
14- If you experience mental inharmonies of any kind, go immediately to a therapist. Remember this: it is quite difficult to find God if the brain is impaired by any form of "brain disorder." We highly recommend you research this subject with some of the many good books concerning brain health. Due to pollution, stress, imbalanced diet, nutritional deficiencies, and endless relationship difficulties, mental and brain disorders are rampant at this age -- beginning of the Dwapara Yuga; 2001. Despite their best efforts, some may not be able to realize God in this incarnation unless they find solutions to their "mental/brain issues."

15- Some of the techniques presented in this lesson are very compatible with listening to music. You may experiment practicing while playing your favorite themes. Try different types of music and find those that work best for you. The Cosmic Chants are great for some, others like to meditate with classical music, some like new age music, some need to listen to different music every meditation and others are happy listening to the same tape day after day, year after year. It is a very personal matter. Some prefer only silence.

16- As you allow your body to relax, and therefore gradually loosen the initial erect posture, there is one guideline worth monitoring now and then, an important key to erect posture: CHIN PARALLEL TO THE FLOOR. There is some magic about this particular instruction from Paramahansa Yogananda, that helps the body relax while at the same time prevents the posture from slumping altogether. But, even this "should" may not be valid for everyone, so experiment and see how it works for you.

17- Remember to use a meditation chair of comfortable height, so that your thighs are parallel to the floor. If the chair is too high the torso may tend to lean too much forward of backward. It is also helpful to use a chair that has a wide base and is firm and sturdy. Such sitting subtly communicates to the brain and the central nervous system that it can trust and relax. A wobbly chair communicates instability and the brain stays in a degree of tension.

18- The meditation technique of focusing on the spiritual eye presented here is central to the SRF meditation system. Even after you receive Kriya Yoga initiation you will probably want to continue to practice this technique.

19- Sexual continence is recommended in many texts to enhance the meditation experience. It may help some to attain better concentration. However, improved concentration can also be attained by a good, balanced , well-thought-out diet, including special supplements for the brain. There is wide evidence today that this is so. If you read about ADHD (Attention Deficit Hyperactivity Disorder) and nutrition you will find plenty of scientific studies pointing in this direction. If you fail to provide the brain with the necessary nutrients, no amount of sexual continence will help you. Similarly, to attain physical and mental relaxation may be more important than celibacy when it comes to concentration.

Sexual moderation is helpful in every way, since moderation is usually a good thing in every aspect of life. However, to overemphasize this aspect of the sadhana may backfire. We highly recommend that you do not obsess with sexual continence.

Many SRF marriages have been destroyed already because of improper understanding of the issues surrounding sexual continence. Celibacy is helpful to improve concentration, but it is not a panacea. It is much easier to find realization through balanced living. It is better to leave the practice of celibacy to the monastics, who are sheltered enough to practice it effectively. If you live in the world our recomendation is to just practice moderation -- unless a natural, unforced celebacy comes easily for you.

ADDITIONAL TIPS TO SIT COMFORTABLY IN A CHAIR:

A) This is a skilled activity; it is not your fault if you have trouble attaining relaxation in a sitting posture -- please, please, do not blame yourself. Most especially, if you are over the age of 50.

A famous professional dance choreographer has said that "of the top 80 dance teachers in the world today, perhaps 25 of them meditate. Of these 25, only 2 or 3 meditate sitting in a chair, or on the floor. All the rest meditate lying flat on their back. Do you know why? Because these people know their body SO WELL; they recognize how very difficult it is to attain deep physical and mental relaxation sitting down".

B) If you monitor the chin level during meditation we suggest you lower the chin by relaxing the back of the neck, instead of by "pulling your head down."

C) Place the feet wider apart on the floor may help you. This helps to support erect posture, by keeping the hips rotated forward. To consciously and gently rotate the hips forward at the start also greatly helps to keep the posture erect during meditation. But remember, once you begin to relax, you completely forget what the hips are doing -- whether they rotate backward again or not, should no longer be an issue.

D) You may also want to experiment with two small rolled up towels to support the rear of the pelvis, while leaving the coccyx free. This helps to create support in the lumbar arch.

E) Please notice that sitting is actually a dynamic situation involving balance and certain minimal use of muscles to maintain erectness. This means that some small movements will happen during meditation as your body keeps adjusting to deeper levels of relaxation. Do not worry, these movements are completely normal. Stillness in meditation comes naturally, never by force of will.

F) When the jaw is relaxed the teeth will be slightly parted, the jaw hanging slightly down.

G) Lumbar supports and cushions can be useful for any problem you are experiencing. Remember, in meditation, relaxation is more important than an erect, free spine.

H) Allow your belly to hang forward and down. Any idea of holding in the abdomen or belly is detrimental to a comfortable, relaxed sitting posture -- even just the idea! By holding tension in the belly, many muscles work to make you slump. Some may find the sitting meditation posture pleasant and easy by making this one adjustment. One way to begin to soften the belly is to mentally, gently affirm a few times: "SOFT BELLY," or "I SOFTEN MY BELLY," or "I RELAX THE BELLY." Did you know that when trauma occurs, the first place tension accumulates is in the belly -- professionals who work with stress and trauma in therapy know this quite well.

Plus, good breathing demands a soft and “full” belly and abdomen. Popular western culture has minimized this truth. In the East, a full “breath belly” is considered beautiful -- all their statues and painting of saints have healthy full bellies.

I) Letting the belly hang freely forward and down, encourages a healthy arch in the lower back, which is the opposite of slumping. In other words, a soft belly helps to create an erect, effortless sitting posture!! Cleary Master’s instruction to draw the stomach in before meditation was never, never intended to be mantained all through the meditation.

J) (Most important point) When you sit down, before you meditate, feel free to shift and turn, use props or cushions, come more forward on the chair or farther back, or sit between two chairs. Explore, be creative, much like a restless naughty boy in school.

To sit comfortably erect is not something you arrive at by PLOPPING yourself down in a chair and never moving again. With no fine-tuning and no creative adjustments to avoid pain, you will probably never make it. IT IS NOT A VIRTUE TO SIT MOTIONLESS IN MEDITATION IGNORING PAIN. Nor, is it a sin to move and make adjustments in the middle of a meditation.

If your pain is being caused by the meditation posture, you have every right before God and man to make adjustments. Instructions to control the mind, and avoid restless movements in meditation, or to sit in absolute stillness for long periods of time are NOT a carte blanche for self-abuse. When the physical posture is functional and comfortable, you are quite healthy, and you are not experiencing aches and pains that will persist later, ONLY THEN, is it OK to use will power to ignore LITTLE aches and pains, and force yourself to sit in stillness for long periods of time. However this must be done very gradually and sensibly.

K) To sit comfortably means that if you are NOT comfortable you give yourself permission to make changes. Use your intuition, be creative. This is the only way we learn and grow! Asana, as mentioned before is something we must learn. It is not a thing that we achieve suddenly just by sitting stiffly erect as some teach.

Also, even the best posture in the most perfect chair may in time be damaging. The truth is that in nature sitting arrangements are never the same, nor are they too comfortable -- a tree stump, a misshappen rock, dry grass, hard dirt, a fallen log. You may squat while half leaning against a tree with a knot poking your left upper ribs. It hurts a litte, yes, but also feels sort of good. Nature understands the human body, and the human body has adapted to nature. We need variety -- sitting is a dynamic process.

L) Some find it helpful to imagine the body -- all muscles and organs -- hanging loose from the skeleton.

M) Lifting the eyes should not be a strain -- it is best to let it happen by itself. They do not need to lift too high -- just above the horizon is good enough. If your eyes were open your gaze would rest just above the horizon. Some also find it helpful to imagine that the gaze is lifting and looking up; then the eyeballs follow naturally your imagination. You can also experiment imagining you are looking up from the back of the head -- as if your gaze were located at the base of the skull.

It is important to keep in mind that too much tension, awareness, or effort in the eyes, face, or any sensory organ in the head will prevent going deep in meditation. The energy has to go within, away from the senses, then awareness of the spine and the spiritual eye grow stronger.

N) If lifting the eyes is a strain, we suggest you seek professional help with a bodywork practitioner who knows about meditation posture. This is not a minor point.

We hope this presentation of a friendlier version of lesson 3A is helpful. As should be obvious, we disagree with SRF instructions in lesson 3A as presently written. We encourage SRF to review as soon as possible the lesson and change it; so it will stop damaging the physical, mental and spiritual life of Master’s devotees. Some may consider that our work is disloyal to SRF -- but it is not so! We love SRF, but we love our fellow disciples and Truth more.

username
Registered User
(1/20/02 9:01 am)
Reply 		Re: Lesson 3A/2002
How interesting! I met someone once who left SRF. When I asked her why she left she told me that she left when she got this lesson. She had problems doing the 20-20-20 breathing. In her words:" I tried and I tried and I tried. But I just couldn't count that fast"

jaded
Unregistered User
(1/20/02 8:43 pm)
Reply 		Hurrah!
At last! maybe there's someone who can teach me how to meditate, after 30 years. No one in SRF seems to have been able to help. I've already made many of the "adjustments" you mention, wondering if I was just lazy. I sure wish there was some way to shake up those stubborn, pig-headed old farts up there. What a mess they've made.

Should Free
Registered User
(1/22/02 11:46 pm)
Reply
ezSupporter
 Flexibility and Creativity
These was long, long overdue. Finally householders are begining to take good care of the teachings. Hopefully this wil keep going with other Lessons! May Master Bless those who put so much time into this project of love. The material presented is valuable, but the message on being flexible and creative in regard to how to interiorize the mind is invaluable.

I will share this Lesson 3A/2002 with all my friends by e-mail. Let us all do all the same! In one way or another we householders must become incharge of the teachings or this monastics will make us all "cucu" -- Should Free

l1
Unregistered User
(2/20/02 3:53 pm)
Reply 		You missed the whole point
"IT TAKES TIME, EDUCATION, PRACTICE, AND SKILL TO SIT COMFORTABLY ERECT IN A CHAIR. BUT THIS IDEA IS NOWHERE TO BE FOUND IN THE LESSON."


Kriya yoga should not be practised in a chair.

Would you take an infant to an ice skating rink
for his first steps?




pipsqueak
Unregistered User
(2/22/02 1:46 am)
Reply 		Why not practice kriya in a chair?
PY the guru says to practice kriya in a chair. Why should you think your unsupported statement that kriya ought not be practiced in a chair override the master's instructions?

Isn't a straight spine important thing? In some traditions like Buddhism they say the aged person can meditate on their knees, or with other supports.

l1
Unregistered User
(2/25/02 3:37 pm)
Reply 		Why not practice kriya in a chair?
Yogananda was wrong.

ugizralrite
Registered User
(2/10/04 8:02 pm)
Reply 		Re: Why not practice kriya in a chair?
To make a long story, medium short, I mirrored 99.9% of walrus yesterday. It took 17 1/2 hours. Then using my search I tested it looking for Elvis just out of curiosity. Well one of the things I got was pelvis, which led to this post which will maybe be bumped up to your attention by this reply.

The reason I bring it up is because a lot of people are at somewhat of a loss it seems about meditation and this thread has quite a bit in it that looks useful and is food for thought.

Enjoy.

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