An Introduction To Preksha Meditation

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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
design@sbothra.com
Type Setting at:
HyperLink-India
Printed at:
Payorite Print Media Pvt. Ltd.
Udaipur, India
~ 3 ~
Blessings
T
his 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.
8
th
May, 2009
Ladnun (Rajasthan) Acharya Mahapragya
~ 5 ~
Editorial
M
odern 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 ~
Index
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 Ones 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 ~
1
Significance of Preksha
Meditation
P
reksha 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 childs
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
sons words, tears rolled down the fathers 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 sons 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 ~
2
History of
Preksha Meditation
Historical background
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 28
th
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 32
nd
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
(1
st
Cent., A.D.), wrote Samaysara, Pravacanasara and introduced a
new way to meditate. Umaswati (2
nd
and 3
rd
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 8
th
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, Yoga
Shatak, and Yoga Vinshika. In the 12
th
Cent., A.D. Acharya
Hemchandra wrote Yogashastra. The most recent contributions of
Acharya Tulsi and Acharya Mahapragya (21
st
Cent. A.D.) 9
th
and
10
th
Acharyas of the Jain Terapanth sect, respectively include extensive
review and revival of the ancient tradition of meditation known as
Preksha Meditation.
~ 15 ~
Foundation
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 ~
3
Basic Principles of
Preksha Meditation
Basic principle
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 taijas
sharir, (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.
Basic components
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 ~
Supporting components
Asana (yogic exercise)
Pranayam (restraining the breath)
Mudra (posture)
Dhvani (sound)
Advanced components
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 ~
4
Upsampada
U
psampada 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)
Bhaavakriya
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 ~
Pratikriya virati
Newtons 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.
Maitri
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 ~
Mit ahar
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.
Mit bhashan
Speech is an important and one of the strongest media to express
ones 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 ~
Conclusion
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 ~
5
Arham
T
he 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 ~
6
Kayotsarg
K
ayotsarg 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.
Objectives
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.
Technique
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 ~
Durations
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
Benefits of kayotsarg
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
Conclusion
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 ~
7
Antaryatra
T
here 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.
Objectives
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 Hatha
yoga, 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.
Technique
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.
Benefits
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 ~
Conclusion
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 ~
8
Shvas Preksha
B
reath 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.
Objectives
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 ~
Significance of long breathing
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 dont 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.
Technique
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, dont 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 ~
Benefits
Regular practice of perception of breathing imparts following
physical, psychological, and spiritual benefits to the practitioner:
(a) Physical
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
(b) Psychological
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
(c) Emotional
Establishes control and balance of emotions
Alleviation of negative traits such as ego, anger, and greed
Alleviation of outburst of emotions
(d) Spiritual
Self realization
Equanimity
~ 38 ~
Conclusion
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 ~
9
Samavritti Shvas Preksha
I
n 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 ~
Objectives
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 ~
Technique
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.
Benefits
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
Conclusion
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 ~
10
Sharir Preksha
I
n 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 ~
Objectives
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.
Technique
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 ~
Benefits
Perception of the body helps in achieving the following physical,
psychological, and spiritual benefits:
(a) Physical
Strengthening of the immune system
Improvement in the digestion efficiency
Regulation of the blood circulation
Balance between the sympathetic and parasympathetic nervous
systems
(b) Psychological
Improvement in the mental concentration and alertness
Allows to visualize and focus on the internal phenomena of the
body
(c) Spiritual
Realization of the soul
Conclusion
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 ~
11
Chaitanya Kendra Preksha
I
n 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 ~
Objectives
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 ~
Description of the psychic centers
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 Adams
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 ~
Benefits
(a) Physical
Promotes physical growth
Boosts vital energy
Influences the glandular system
(b) Psychological
Alleviates mental turbulences
Promotes peace of mind
Increases inner joy and happiness
(c) Emotional
Rectifies our attitudes and behavior
Helps in controlling our passions
Conclusion
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 ~
12
Leshya Dhyan
I
n 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.
Objectives
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 ~
Technique
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.
Benefits
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:
(a) Physical
Boosts the immune system and the nervous system
Influences the endocrine system
Improves the efficiency of the digestive system
Purifies the blood
~ 54 ~
(b) Psychological
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
(c) Emotional
Establishes control over emotions
Reduces violent behavior
(d) Spiritual
Purifies our aura
Develops intuition power.
Conclusion
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 ~
13
Anupreksha
P
reksha 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
Objectives
Preksha or profound perception is an extremely valuable technique
for acquainting oneself with the facts of life. However, in order to
change ones 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 ones 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 ~
Benefits
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:
(a) Physical
Strengthens the immune system
Desirable physical changes
Relieves from body aches
(b) Psychological
Replaces negative thoughts with positive ones
Enhances mental abilities
Improves imagination power
Imparts good decision-making power
(c) Emotional
Radical transformation in the attitude and behaviour
Rectification of negative instincts with the positive ones
Attainment of happiness
Cool temperament
(d) Spiritual
Inculcates spiritual doctrines in the subconscious mind
Converts materialistic outlook into the spiritual one
Realizes the truth
~ 58 ~
Conclusion
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 ~
14
Mantra Meditation
M
antra 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. Jap
2. Antarjap
3. 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 Arham
Namah 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 ~
15
Yogasana
Y
ogasanas, 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.
Objectives
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 ~
Yogic exercises and meditation
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.
Yogic exercises and aerobics
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.
Benefits
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
Specific recommendations for yogic exercises
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)
Conclusion
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 ~
16
Pranayam
T
he 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.
Types
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
Objectives
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
Benefits
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
Specific recommendations
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
Conclusion
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 ~
17
Mudra
F
or 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. Dont let your
hands touch the ground. Avoid keeping your palms tilt
downwards.
~ 71 ~
18
Dhvani
S
ound 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 ~
19
Vartamaan Kshan ki Preksha
E
very 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 ~
20
Vichaar Preksha
H
uman 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 ~
21
Animesh Preksha
A
nimesh preksha is another advanced stage in the course of
Preksha Meditation that means to concentrate ones 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 ones 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 ~
22
Sutras
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 Pavajjami
Sahu Sharanam Pavajjami
Kevali 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 ~
23
Mangal Bhaavna
I
n order to realize the life in totality, nine types of auspicious
aspirations are essential:
Shri Sampannoham Syam
Let me be endowed with right faith,
right knowledge, and right conduct
Hri Sampannoham Syam
Let me be endowed with self-discipline
Dhi Sampannoham Syam
Let me be endowed with intelligence/wisdom
Dhriti Sampannoham Syam
Let me be endowed with patience
Shakti Sampannoham Syam
Let me be endowed with strength
~ 81 ~
Shanti Sampannoham Syam
Let me be endowed with peace
Nandi Sampannoham Syam
Let me be endowed with bliss
Tejah Sampannoham Syam
Let me be endowed with radiant light
Shukla Sampannoham Syam
Let me be endowed with purity
~ 82 ~
24
Anand Bhaavana
T
he 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, varshati
Bliss is flooding my inner being
No me dukkham, No me dukkham
I suffer nothing, nothing at all
Shantam chittam, Labdham, labdham
My mind is calm, perfectly calm
No me taapah, No me taapah
I have no regrets, no regrets at all
Shaktih srotah, praadurbhuutam
My inner power is manifesting itself
~ 83 ~
No me dainyam, No me dainyam
My distress is over, is over
Antah chakshu, Labdham, labdham
My inner vision is awakened, is awakened
No me raatrih, No me raatrih
Now there is no darkness, no darkness
No me dukkham, No me tapah
I have neither pain nor regrets
No me dukkham, No me raatrih
I have neither distress nor darkness
Shaantah krodhah, Shaantam maanam
My anger is gone, my mind is calm
Shaanta maya, Shaanto lobhah
My illusions have faded, my greed is overcome
Shaantam paapam, Udita shaantih
My vices have reduced, my power is manifested
Uditaa rijutaa, Uditaa mridutaa
Simplicity and humility are manifested
~ 84 ~
Uditaa tushtih, Udito dharmah
Amity has been born, humility achieved
No me dukham, No me taapah
I have no suffering, no regrets
No me dainyam, No me raatrih
My suffering has vanished, the night is over
Udito dharmah, Muditam chittam
Contentment envelops me, I have attained spirituality
Muditam chittam, Muditam chittam
I have attained spirituality, my mind is blissful
Blissful, blissful, blissful...
~ 85 ~
25
Preksha Song
Aatma saakshaatkaara Preksha Dhyaan ke dvaara
Svapna ho saakaar is abhiyaan ke dvaara
1. Atmanaa atamavalokana hai yahi darshana
Antaratma men sahaja ho satya kaa sparshana
Ksheen ho sanskaar antaradhyaan ke dvaara.
2. Maanasik santulan, jaagrti aur chitta samaadhi
Nikat 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 bhaav
Badalataa sansaar, aanaapaan ke dvaara.
4. Samasyaa aaveg ki hai vikatatam jag mein
Aadaton ki vivashataa hai vyaapt rag-rag mein
Ho rahaa upachaar is avadaan ke dvaara.
5. Anuprekshaa aur leshyaadhyan, kaayotsarg
Shvasa-preksaa se dharaa par utar aaye svarg
Hridaya ho avikaar keval gyaan ke dvaara
Hridaya ho avikaar Tulsi gyaan ke dvaara.
~ 86 ~
26
Preksha Meditation Camps
and Workshops
T
rained 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.
Prekha Mediation camps
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 ~
Preskha Meditation workshops
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
Preskha therapy
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 ~
27
Meditation Centers
W
e 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.
National Centers
Center name and e-contacts
Jain Vishva Bharati,
Tulsi Adhyatma Nidam, Ladnun
needam@preksha.com
Adhyatma Sadhana Kendra,
Mehrauli, New Delhi
sadhanakendra@gmail.com
Preksha Vishva Bharati,
Koba, Ahmedabad, Gujarat
ahmedabad@preksha.com
~ 90 ~
International Centers
Jain Vishwa Bharati, Orlando, USA
info@jainvishwabharati.org
www.jainvishwabharati.org
JVB Preksha Meditation Center, Houston, USA
samaniji@jvbhouston.org, www.jvbhouston.org
Jain Vishva Bharati, New Jersey, USA
jvbnj@yahoo.com, www.jvbnewjersey.org
Jain Vishva Bharati, London, UK
info@jvbl.org, www.jvbl.org
Preksha International, Gendt, Holland
holland@preksha.com
Preksha International, Berlin, Germany
carla@geerdes.de
Preksha International, Moscow, Russia
lugou@preksha.com
Preksha International, Kurgan, Russia
shiva@preksha.com
Preksha International, Singapore
singapore@preksha.com
~ 91 ~
Preksha International, Melbourne, Australia
australia@preksha.com
Preksha International, Japan
japan@preksha.com
Preksha International, onepropetrousk, Ukrain
arham@preksha.com
~ 92 ~
28
Literature on Preksha
Meditation
T
heoretical 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.
Books on Preksha Meditation
1. Preksha Meditation : Basic principles
2. Preksha Meditation : Perception of breathing
3. Preksha Meditation : Perception of body
4. Preksha Meditation : Perception of psychic centers
5. Preksha Meditation : Perception of psychic colour
6. Preksha Meditation : Contemplation and auto-suggestion
7. Preksha Meditation : Therapeutic thinking
8. Preksha Meditation : Anatomy and physiology
~ 93 ~
9. Preksha Meditation : Theory and practice
10. Preksha Meditation : Self-awareness by relaxation
Books Based on Discourses on Preksha Meditation
1. The mirror of the self
2. Abstract thinking
3. Mind beyond mind
4. New man, new world
5. Towards inner harmony
6. The art of positive thinking
7. Happy and harmonious family
8. Why meditate?
~ 94 ~
29
Experiences of Preksha
Meditation Participants
Earlier my husband called me, The wicked balloon, and now Olenka the
Bright Sun!
Olga Victorovna Bashegurova
CL Company manager, Kurgan City
I was introduced to the Preksha Meditation long ago. Lessons of the meditation
many times helped me in my life, but I would want to give special attention
how it acts on organisms during the process of parturitions. Before the conception
of our baby, we parents loved to listen to Chandesu and made this very
frequently, in consequence of which this music had an effect on our son. When
we begun to sing the aphorism of the search for refuge (Sharan Sutra), I
understood that here it was that which was necessary to me! I was overwhelmed
with the sensation of protection and a feeling, that Im warmed by the respiration
of God! I began to sing these aphorisms everywhere. It brightened my soul and
made me feel happy. Now my son is three. He also loves Chandesu and
aphorisms of the search for refugee. Once every two weeks I ask my baby to
go for meditation, and he agrees with his smile! Indeed he knows it and why
it is necessary.
Ryzhokova Alena
Center Zhemchuzhina
~ 95 ~
Preksha Meditation is an absolutely brilliant system and the answer for a
world full of illness caused by stress, unhappiness caused by the failure to
understand the true nature of the self, and for the violence caused by negative
passions and emotions. The more people who practice Preksha Meditation, the
more peaceful and blissful the world will be. The practitioner experiences a
sense of deep relaxation, calm, peace, and heightened awareness of the true
nature of self. The world is deeply indebted to Gurudev Tulsi and Acharya
Mahapragya Ji for rediscovering Preksha Meditation, which was practiced
thousands of years ago by Jain ascetics.
Gary L. Francione
Newark, New Jersey 07102
Thanks to Preksha Meditation, I have been able to see myself and understand
that Im not just a body filled with emotions, habits, etc. but something bigger
and better. With the help of Preksha Meditation I have learned to control my
emotions, habits and I will continue practicing the same. One more important
thing Id like to mention is that now it has become easier and more interesting
to be sociable and friendly with people. I have realized that if I want others
to treat me well I must treat them well too.
Litvinova Dorothy
Rostov-on the Don city, Russia
I experienced the benefits of practicing Preksha Meditation both at physical
and mental levels. The yogic exercises and postures performed prior to the
meditation made my body flexible, removed backache, normalized my blood
pressure, and improved my working efficiency. The impact of Preksha
Meditation was more profound at the mental level. I could reduce my general
irritations, monotony, and lack of interest in the work. I could manage with
my emotions more comfortably than ever before. I could face adverse situations
with ease.
Dr. Uttam Kothari
MD (Child health), FICP (SW), India
~ 96 ~
I was surprised by this method and liked it very much. Preksha Meditation
was a genuine revelation for me. Im now able to learn relaxation and like
it very much that a lot of emphasis is put on long breathing in Preksha
Meditation. In my opinion, practice of long breathing is very important thing
for every human being. Preksha Meditation is indeed very interesting and
astonishing practice. It gives me a boost for spiritual development. People can
get rid of their Karmas which means that theyll be able to get rid of all
illness, sufferings and stressful situations in life. Preksha Meditation helps
ordinary people to be kind, to smile and to keep calm. Besides everybody
practicing Preksha-meditation can find his own SELF.
Baideldinova Raushan
UST- Kamenogorsk, Kazakstan
During the 10-day Preksha Meditation training, I experienced significant
improvements in mental peace and alertness. I felt tremendous increase in my
enthusiasm, vigor, and working efficiency. My thoughts became purer and
refined and my habits transformed for betterment. This automatically led to
an improvement in my self-esteem and confidence level.
Dr. Narendra Gandhi
MBBS, DCH. General Practitioner & Child Specialist, India
I could free myself from the habit of cigarette smoking. I learned the correct
way of breathing. I can easily concentrate wherever I desire. Long breathing
has alleviated my stomachache. I have left my morning tea. I have better
control 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 get
angry very easily. Long breathing has helped me over come all my problems.
Laziness has disappeared. I will practice Preksha Meditation and postures
daily.
Shyam Sunder, India
+BJO7JTIWB#IBSBUJ
Ladhuh, RajasIhah, Ihdia
USD $2 INR Rs.50

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