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february / march 2018yogajournal.com.sgBenefits of Dhyana
Activates brain waves:Meditation promotes Alpha and
Theta waves in the brain which are known to reduce
anxiety, improve memory, boost creativity, reduce pain,
and support a relaxed and focused mind.
Cultivates healthy gut flora:Lower levels of stress hormones
have been shown to contribute to a healthier microbiome
which affects our quality of life and mental health. When we
experience stress, our survival mechanism response switches
on and all the energy normally used for digestion is rerouted
to the brain in order to prepare ourselves for “fight or
flight”mode. Our gut is then deprived of its much needed
prana and we experience distress such as gas and bloating
which encourages unhealthy bacteria to grow.
Stimulates relaxation response:Meditation is a wonderful
wayto relieve tension by offering us time for stillness and
reflection. When we meditate, the parasympathetic nervous
system sends out signals communicating the message to the
brain that we are safe and relaxed. During stressful situations,
we tend to attach messages of danger that are recorded in
our nervous system. The continual attachment to a stressful
event—often much after it is over or had never even occurred
—is harmful to our mind and body. Through meditation, we
reprogram such negative thoughts by stimulating the
parasympathetic nervous system which turns on the
relaxation response.
Elevates perspective:Often we find answers to questions
andsolutions to problems when we give ourselves time and
space for meditation. The stillness we cultivate reorganizes
our thoughts and offers an elevated perspective so we learn
not to “sweat the small stuff”.
Helps with Self Knowledge:When we make time for our
meditation practice, we are also providing space to connect
with the higher self. When we learn how to train the mind
from a higher perspective of the true self, then we experience
meditative bliss.
Boosts Intuition:Meditation techniques bring awareness to
theThird Eye which corresponds to the pineal gland in the
brain. By stimulating this part of the brain, we can activate
our higher senses of perception, which helps us to act and
make decisions using our ‘sixth sense’ or intuition, instead of
the ego.
Sherriann Melwani is a yoga teacher who shuttles between Hong
Kong, Bali and Singapore, and is a freelance writer for Yoga Journal
Singapore. Read about ‘Samadhi’ in the next edition.7 Tips to create a habit of Dhyana
Keep it Simple:Don’t get too fancy with your rituals to set up
a meditation space. Sometimes the rituals take longer than
the actual time you spend sitting. Instead, select a couple of
quick go-to techniques that can effectively get you into your
peaceful zone, and then commit to sitting and focusing your
mind on a single point or “seed meditation” (using a mantra,
a color or a sound) for some time.
Keep it Short (to start anyway):It is better to have a
consistent practice of 2 minutes every day than 2 hours once
a week. In the beginning especially, it is easier to create a
realistic short habit, and also more manageable in a busy life.
Strategic Timing:I have found that it is best if you choose
the same time every day, like soon after you brush your
teeth. This will train the mind to get a routine. Creating a
log sheet will help you track your progress.
Be Kind to yourself:If you miss a day, just try again the
following day. Resist the urge to give up just because you had
an off day or two.
Be Patient:Allow your mind to be chatty. Everyone has
a busy mind in the beginning. Remind yourself that just as
with everything, meditation requires discipline and constant
practice if you want to be effective. With practice, you can
gain control of your mind.
Have a Purpose:When we know why we are doing
something, especially when it has an effect on others, it
motivates us to stick to the routine and be disciplined. Don’t
do meditation just for yourself. Do it with the intent that your
practice will somehow in some way also help others. This will
motivate a daily practice.
Stay Committed:Finally, write a personal contract for daily
practice and sign it in the presence of someone who you trust
and can help you stay with your goal.Meditation or Dhyana
When meditation is mastered, the mind is
unwavering like the flame of a candle in a windless
place. – Bhagavad Gita
Meditation is not really something that can be performed. Rather, it
is a state of being that is achieved when certain conditions exist. We
can compare the state of dhyana to falling asleep. You don’t know the
actual moment when you fall asleep—it just happens when the body is
relaxed. The same is with meditation: it is a state of being, rather than
something that you “do”.
We practice methods of concentration, dharana, to discipline the mind
and steer it into such a state. Consider the second Pantanjali sutra, “Yogas
chitta vritti nirodhah”, which translates to “Yoga is the settling of the
mind-stuff into silence.” When the mind settles into silence, then we can
taste meditation. Meditation is different from prayer. Prayer is when the mind speaks,
often asking for different things and sometimes expressing devotion and
gratitude. Meditation is when the mind is gently guided via dharana &
dhyana techniques into stillness. Wisdom is attained when we are quiet,
not when we speak. Whatever wisdom you seek, you find it in silence.1 2 3 4 5 6 7