The practices of Yoga Sadhana encompass a wide range of techniques for physical, mental and spiritual development, the central practice being meditation. Meditation means to look within your mind to feel the bliss that is the essence of your existence. That bliss is within you, just as it is within everybody and everything.
Meditation is an essential tool for self-transformation and spiritual development. One of the goals of Shankar Welfare Foundation is to make meditation available to all people free of charge throughout the world. Specially trained teachers give personal instruction in the process of Yoga- meditation, but you can try a simple technique for yourself now:

Meditation- (Initial stage):

Find a comfortable place on the floor and sit with your legs crossed. Place your hands one on top of the other in your lap, keep your back straight, eyes closed and tongue on the roof of the mouth. Your breathing should be calm and relaxed, feel that it is coming not from the chest, but from your navel area.
Now imagine that you are sitting in the most peaceful place on the earth that you can think of. Feel that you are sitting there in complete peace. Now think, your mind as a mental point and keep it between your eye-brow. Now imagine infinite consciousness is surrounding you in every direction. Feel that you are completely surrounded by that infinite entity, and now start calling that supreme entity saying BABA with your breathing from the core of your heart.
Baba means “beloved”. It refers to your deepest self: the Supreme Self, the source of infinite peace, happiness and universal love. Think of the meaning as you’re repeating it, and feel the infinite peace and happiness all around you and within you. Continue it as long as you like, then open your eyes.

Benefits of Meditation:

  • Meditation gives rest our body as deep sleep twice a day- as a result, energy increases and high blood-pressure decreases.
  • It helps to protect and cure all the Stress-related diseases.
  • It increases mental concentration, firmness, self-confidence and mental peace.
  • It helps to protect the youth from their bad tendencies of life.
  • It helps mind and active part of nerve-cells to get enough rest. So one can take a proper decision and work in calm and cool mind. As a result, it increases technique and productive capacity of those who are in services, businesses etc. different fields of works. Nowadays it is called “YOGA-ECONOMICS
  • It expands mind i.e. all the narrowness, inferiority complexes etc. gradually removed from the mind. One can boldly face all the situation in life, even if the worst situation comes.
  • In all the situation one can keep oneself calm and quite. In family life, one can live in joy and peacefully adjusting to all others.
  • In individual life, get self-satisfaction and self-realisation.

Guidelines for meditation:

  • Don’t worry if you have trouble concentrating – it’s normal. It takes some time and practice to be able to focus on the one thought. Every time you realize your mind has wandered away from the mantra, concentrate on it again – it will get easier the more you do it. The main thing is to keep practicing, and really try to tap into the flow of the ideation.
  • Don’t meditate sitting on a chair or on your bed – you are likely to get too relaxed to concentrate. Instead, sit cross-legged on the floor in a peaceful place where nobody will disturb you. Sit on a blanket or mat, and keep it only for your meditation. If you have trouble sitting cross-legged, put some cushions under you so your backside is higher off the ground. That will take some of the pressure off your legs, and help keep your back straight. Avoid resting your back against the wall.
  • Refresh yourself with cool water before you start.
  • Meditate twice a day – in the morning before breakfast, and in the evening before dinner. Each time is important, to get your mind and body used to it.
  • Repeat the mantra throughout the rest of the day. That will give you a continual feeling of lightness and happiness, and make it easier to meditate.