Ebook On Mindfulness
Ebook On Mindfulness
Ebook On Mindfulness
Acharya Girish Jha. Reproduction of any part in any matter is prohibited. Right of use to all those
who have attended the program. Pl visit for privacy policy, disclaimer at
http://www.authenticyogatradition.com/
(Girish Jha)
(Published for aspiring students treading the path of self-discovery)
Know-practice-live and awaken to your real self in a series of 10 booklets
In loving memory of
Swami Laxman Das Avadhootji
Great Himalayan master
And
My mentor and Guide
ISBN-13:978-1512279023
ISBN-10:1512279021
Buy or donate by PayPal at guruji220@gmail.com)
Publishers note
Meditation is an integral part of yoga, tantra, spirituality and mysticism. During
the last seven decades, meditation attracted the attention of scientists and
researchers to explore the efficacy of these practices for holistic health and
adjunctive/alternative management of illnesses.
It is not uncommon in the present age, for medical experts to recommend
meditation and mind-body practices to their clients/patients. Many people accept
the practices blindly, whereas, others explore rationally before they practice. It is
important to understand the philosophy, practices, rituals, customs etc. associated
Acknowledgments
I have taught and have been teaching the conducting of workshops and seminars
for individuals and groups for the last thirty-three years. I also conducted
individual sessions for preventive health care, guiding and coaching individuals to
manage stress and stress induced illness. I acknowledge all participants who
helped me evolve the practices of meditation based on their temperament, issues
and problems.
I offer special thanks and gratitude to Barbara Kauz who did the proof reading of
the book and suggested valuable changes in the book. I always like, love and thank
Deepak Gupta, who help in designing, layout and publishing the book on Amazon.
Table of Contents
Publishers Note .....5
How to read the series of booklets and progress on the path....6
Acknowledgements ..8
Preface ....10
Introduction .11
Chapter 1 What is meditation/mindfulness- definitions? .............13
Chapter 2 What is meditation/ mindfulness? ...............................................17
Chapter 3 What meditation/mindfulness is not? ..........................................20
Chapter 4 Prepare for meditation/mindfulness ............................................25
Chapter 5 Practice of basic mindfulness/meditation ......30
About Acharya Girish Jha ......35
Disclaimer .....38
Preface
The present book outlines the eternal tradition of all the great masters who
developed, experimented with, and validated the systems of yoga while spending
their lifetime in Himalayan caves, near holy rivers like the Ganges, Godavari,
Narmada, and in different places throughout the world. Yoga finds its references
in the scriptures of India aimed at change in consciousness, awakening to spiritual
consciousness, and transcending the limitations of mind.
It is difficult to trace the origin of yoga, however, Hiryangarbha is known as a
person or manifestation of supreme consciousness within the great Rishis {wise
masters}, who revealed the yoga system. Later texts confirm that Lord Krishna
and Lord Shiva are the originators of Yoga. There is a lineage of masters and
verbal traditions that continues this eternal tradition even until today. The modern
term mindfulness, finds references in the Sanskrit and Pali languages, in the
words Sakshi, Preksha and Vipassana.
The eternal tradition transcends the barriers of cults, dogma, belief, lifestyles,
languages and gender. It is a journey begun which never ends. A journey untold
which is a journey from confusion to fusion that dispels ignorance dissolves
sufferings and problems.
Let all beings attain excellence in their endeavor while practicing
meditation/mindfulness, depending upon their temperament, and evolve
consciously to become one with every being on earth, inspire humanity to dispel
ignorance and participate in the Natures purpose of evolving everyone.
Introduction
Meditation has attracted global attention in our times. Google and Bing have more
than thirty million pages/sites on meditation alone. Many reputed medical
institutions/ experts have done studies on the subject of meditation. Meditation is
a state of consciousness that is beyond the mind. That is why all meditations are
searching ways and means to transcend the mind. It is a state where dualities and
divisions created by the mind are kept in abeyance. The mind can ponder
meditation but cannot really define it. That is why there are many definitions.
These definitions often seem to contradict one another. Reasoning may help one
to remove the doubts about meditation but cannot help us to tread its path.
Wisdom and practice are two essentials needed for meditation to succeed.
It is fascinating to note that modern science has been studying the effects of
meditation on the body, mind, brain and consciousness. In the last seven decades
of study on meditation, barring few exceptions, experts have been repeating almost
the same results positive changes in physiology, biochemistry and psychology.
Because meditation is very subjective in nature, science needs to starts afresh and
should develop subjective parameters to study meditation. No doubt there is a need
to understand it from an objective oriented approach but justice to any
meditation/mindfulness practice can be done only when subjective, verifiable
parameters can be developed.
It is important to mention here that science begins its journey from matter and
marches towards consciousness but yoga/meditation/Tantra begin their journey
from consciousness to explain the material existence. We need to discover the
common ground as many masters declare that consciousness is manifest matter
and matter is un-manifest consciousness. They are two sides of the same coin,
which is existence.
I am a humble student on the path of yoga, Tantra, science and spirituality. From
the time, I started the practice I always tried to understand it through reasoning.
However, we need to move ahead from that and should explore consciousness in
relation to meditation. Evolve and help others to evolve is goal of the practices,
benefits, importance and applications of meditation. Meditation is conscious
evolution and transformation that helps one to evolve into new /higher states of
Dhyanamnirvishyammanh
yogaschitvrittinirodha
Buddhism in its eight fold noble path explains mindfulness as the seventh step.
Mindfulness as people call it is termed Samyaka Smriti. If one translates the two
words literally, it means right memory.
Samyaka Smriti
The above definitions, though different, helps one to appreciate the very reasoning
that may become aides and barriers in understanding meditation and its practice.
Emptiness of mind is meditation. But the mind is helpless as it cannot perceive or know
what is beyond the mind. We know when the mind divides things into subject and object
Hence
relationship between the two also does not exist. Can the mind understand the state of
meditation? The simple answer is meditation is a state that transcends the mind. What is the
solution
then?
Practice
and
wisdom
are
the
answer.
When
one
practices
meditation/mindfulness by the mind to end the mind, to enter the meditative state that is
both subject of wisdom and the practice.
We need to practice with conscious awareness to end the mind or go beyond the mind or
transcend the mind. We move from waking state to awakening state which is meditation.
Hence, any conditions that allow sleeping or dreaming, cannot lead one to
mindfulness/meditation.
We are aware of three states of consciousness the dream, sleep and waking states. In the
waking state there is consciousness (awareness) and thoughts or contents of the mind. In
the dream state, there is unconsciousness and contents of the mind. In the sleep state, there
is neither consciousness (awareness) nor contents of the mind. This metaphor is given for
the understanding of meditation only. The ancient masters declare that there is fourth state
that they named in Sanskrit as Turiya. The word Turiya means fourth. These masters
avoided all confusions and conflicts by naming the meditative state as the fourth state of
consciousness. What master Kapila defines as the empty state is the Turiya state of
consciousness, where the mind is absent or kept in abeyance?
The second definition defines meditation as a method of emptying the contents of the mind.
The method of emptying of the mind requires effort where the state of emptiness is a
matter of awakening. Patanjali explains in details the fivefold modification of the mind and
ways to empty the mind. Many authors explain the definition as control of modifications of
the mind but that is not true. Whatever one controls, it demands effort and the effort cannot
remain indefinitely. The effort to control may bring fatigue and exhaustion. There are other
factors the mind cannot hold attention and sustain effort for long. That leads to the word
and understanding of mindfulness.
The word mindfulness is a translation in English from two words Samyak and Smriti.
Mindfulness is the seventh step of eight fold noble path of Buddhism. Many people jump to
seventh step without understanding or practicing the others. People may talk about
What is mindfulness/meditation?
All three definitions are the same, written from different points of views. If one is
outside ones home, one is aware naturally of neighbors, front yard, cars parked,
people moving, sky etc. But when one enters ones home, all that disappears
naturally and one become aware of what is present in the room or home. More or
less, the same thing happens, when one enters meditation, all contents of mind
seems to disappears or kept in abeyance and one becomes aware of something
beyond mind. This may be said as Meta awareness, or Turiya state or
mindfulness or awakening is a state of consciousness beyond mind.
According to masters, Turiya or meditative state is a state of Meta awareness or
consciousness that is of the nature of pure awareness, wisdom, truth, love, and
bliss. These are five essentials of higher consciousness, they manifests in what is
called positive emotions; experiences such as peace, happiness, calm, conscious
rest and relaxation.
The first point is that mind may be deeply involved into many negative emotions,
The third point is that the mind is subtle body, and body is gross mind. Not many
people are able to perceive subtler levels of consciousness, as their mind is
obsessed with the body and its sensations.
Mindfulness and meditation if considered differently, both came from age old
science of yoga, tantra and spirituality. Sakshi, Vipassana and Preksha are three
words used for meditation/mindfulness
All three words literally means witnessing, seeing, observing and the state of
meditation/mindfulness
It is a state of pure awareness that transcends the mind i.e., time, space and
causation. It is direct perception free from the mind and mental contents. It is
attention and awareness of the present moment. When one is present inside the
home, one is aware of everything, but it may be subconsciously and habitually.
When one becomes aware, attention and awareness naturally is in the room. It is a
Stress and suffering enter into life by default. One cannot plan to be angry at
particular time of the day. If one plans and is aware, it is difficult to become angry.
Peace for example is a matter of choice. It is a conscious choice, not subconscious
choice. The researchers define mindfulness by using the phrase paying attention
in a particular way for defining meditation/mindfulness, it appears incorrect.
Meditation /mindfulness lose its meaning, practice and essence. Another example
further clarifies meditation/mindfulness. One derives pleasures by eating a
particular food but pleasure in that food is short lived. If the pleasure is in the
food, then, one can manage ones stress and sufferings by eating again. The
happiness that comes from eating the food is secondary while real happiness
remains forever present but veiled by the mind. It is independent of eating the
particular food. However, that food may have triggered the pleasurable feeling,
due to the memory. But when you are aware simply aware and mind perceives all
its contents as separate from something deeper within (unattached) generally refers
to a nonjudgmental state, it is meditation/mindfulness.
When one wakes up after a sound sleep, one wakes up to the same world but when
one awakens, one wakes up to the world beyond the mind. That is the essence of
meditation/mindfulness.
Mindfulness is like, watching the traffic, while standing across the road. One is
simply watching the traffic and is not the part of it. Similarly, when one moves the
mind within, it slows down and one goes beyond the mind, and starts watching the
traffic of thoughts and feelings from within. This is mindfulness.
When one defines mindfulness, one destroys the beauty of it. One simply
remains on the periphery of the mind that thinks, reasons, argues but does not
reach anywhere.
Traditions of mindfulness/meditations
A religion
Magic or a trick
Enjoyment or renunciation
Polar bear can live beneath the snow for more than six
months
I recall meeting a disillusioned practitioner of Meditation/mindfulness in
Himalayas, who claimed that he can live in snow for more than 20 days. He was
very proud of his feats and control over his body to withstand the chilly winter. I
said to him, revered practitioner, you need to practice more as a Polar Bear and
be buried beneath the snow for more than six months; are Polar Bears greater
practitioner of Meditation/mindfulness than You. He looked at me with anxiety
and left for his cave. This is merely a beginning of practice of
meditation/mindfulness where you may prepare your body for higher practices of
meditation. It is not essential for any meditation/mindfulness practice.
move into Meditation/mindfulness. There are no styles, however, there only are
customizations.
Meditation/mindfulness Tradition
Meditation/mindfulness is a consciousness based approach unlike modern science
that has a matter based approach. Science discovers that peace, harmony,
happiness etc. are constantly changing as they this understand from mind, intellect
and work in relative fields of knowledge. Meditation/mindfulness invites us to
venture into potential consciousness that lies beyond the mind, transcends the
body, life and matter to know the truth of existence. It becomes a consciousnessbased approach. It further declares that Peace, Love, Harmony and Bliss are our
essential nature. Due to our unconscious evolution in nature, we have lost touch;
we have forgotten our essential nature. Meditation/mindfulness is simply
becoming aware, diving deep within, and discovering the state or consciousness or
Being that transcends body, life, mind and matter. The moment we discover, we
become aware, when we live even for a single moment in that state- we experience
deep calm, infinite peace, bliss, harmony, freedom and shining wisdom in the
mind. This is the authentic meditation/mindfulness tradition, which was
The mind is like the sky, infinite, where millions of thoughts like birds fly
constantly, of which some are conscious, subconscious, and unconscious. Like one
watches the birds in the sky, watch or look at these thoughts, flying in the sky of
the mind. What happens one awakens to the state of consciousness that is not
running, chasing the thoughts, one goes behind all the thoughts, one is calm, one is
aware and attentive of something else beyond the mind. One is in mindfulness.
Awareness in the moment is all about moving beyond all the contents of the mind.
It does not mean, one drops the contents of the mind but rather that one should
remain aware of what they are and go beyond. It is a natural state. It is neither
rejecting nor accepting by default. It also does not mean, forced attention or
practicing concentration on an object. This is meditation/mindfulness
The passive practices are those meditation practices where mind does not
participate actively. It is like when a trailer lifts a car and carries it, to ones home.
The car actually does nothing, still it reaches home. The mind does not practice
The active practices are those practices where mind uses one or more than one
method to transcend itself. It is as if one drives ones car to reach home. One
makes an effort.
But
meditation/mindfulness
is
not
about
liking/disliking,
External factors
Place, space, sound and fragrance
No doubt place and space should be free from dirt, insects, noises, and other
distractions. It should have good and light fragrance, soothing music, normal
room temperature (neither too cold nor too hot). All of this helps the mind to
practice in the beginning. As one succeeds in meditation/mindfulness, one
transcends all the external factors and they are not required. One should not
become slave to them and should be ready to practice in any conditions. One
succeeds in meditation/mindfulness not the external conditions.
Thinking
The great masters taught about the importance of an intense aspiration for peace,
happiness, wisdom that dwells deep within, beyond the mind. It reminds one to
prepare to drop or remain passive when thoughts enter into the mind. It also helps
one to keep practicing until success is achieved.
Time
Time is of the essence. Regularity and continuity of the practice are of prime
importance. Meditation/mindfulness is conscious journey from you to YOU.
This you is all about the contents of the mind and YOU is all about the state of
meditation/mindfulness. In the beginning, you is 99% and YOU may be 1% or
less. As one grows into meditation, this you gradually and progressively
decreases and YOU increases. This increase awakens one to inner calm, peace,
wisdom, happiness etc.
The success in meditation does not depend on how long or short the practice is,
but when ones mind does not want to return to same, old habitual and
subconscious living. Only five minutes may be enough for one to enter the
meditation/mindfulness state and hours of practice, may not help one to succeed. It
is the quality not the quantity that matters.
It is the most important point to note that none of the above factors are mandatory.
Anyone can practice meditation/mindfulness in any external state. Hence, even if
The idea of making people, sit in a posture mandatory, not only creates a sense of
helplessness but also prevents people practicing meditation. The truth is the state
of meditation is independent of anything outside, including position and posture
of the body. The meditative postures, no doubt helps to prevent one from falling
into sleep and to maintain conscious awareness but is not at all essential to
people, starting the journey into meditation.
But the direct approach is the best, which is, being comfortable, carefree and
causal.
There are three things that are the most important for any meditation.
They are:
Being comfortable
The word comfortable means many things contented, relaxed, calm, and happy.
It is a conscious movement of the mind on the parts of the body and body as
whole, to experience consciously, the state of comfort.
Being comfortable is a practice, which, makes the mind aware of discomfort in the
body and releasing them naturally. One can sit in any posture, acquire any position
and move into the state of being comfortable. Let every practitioner, follow,
what ones mind, naturally follows with reference to posture, position, and clothes.
Let the teachers instructions keep the mind engaged, rather, than using music. It
helps to drop any conditioning from the beginning.
Being carefree
Being carefree simply means free from all cares. Who cares- it is the mind with
all its memories, thoughts, likes, dislikes, pleasures and pains. It is a conscious
choice that is being carefree, where, mind knows, and responds with indifference
or dispassionate awareness to all of them. When one begins the practice of
meditation, with being carefree, he neither rejects nor accepts, anything. It is the
deeper mind that looks at the surface mind, and all its contents.
Being casual
Being casual means an unplanned, spontaneous, informal state of the mind. It is
the natural state of mind, which is aware but not engaged or not planning to do
anything. It is the state of mind that accepts the instructions as it comes and goes.
It is the finer and subtler state of the mind, where the mind does not force itself to
do anything. It accepts and does as the instructions come. It is the state of mind
that flows and floats but does not swim, it requires no effort.
The middle path, actually is a state of the mind, where it neither rejects what
prevents one to meditate, nor forcibly accepts, what teacher guides or teaches. It is
the state of mind that rests in the middle, like a pendulum, when it loses all its
energy and moves naturally, in the middle.
people in managing their stress, anxiety, fatigue, insomnia, and other problems.
These practices along with transcriptions will be published in the series of 10
books)
2.
Dynamic Teaching: The teacher giving the practice should always remain a
keen observer of all the participants and modulate his/her voice, change or
repeat instructions to help practitioners to learn and be educated.
3.
Helpers and barriers: there are indirect guidance / instructions for removing
barriers and will inspire one to utilize the aides in meditation.
4.
5.
6.
1.
Preparation
i.
ii.
What does it take for the mind to leave or drop the world nothing. Be
present in the here and now. PAUSE
iii.
Become aware of the breath- PAUSE. Now breathe three deep, silent
and slow breaths Paying attention to belly and chest movements.
PAUSE
iv.
v.
Chanting 3 Oms
ii.
iii.
Talk
a.
Let the mind leave the body by inducing conscious rest and
relaxation. PAUSE
b.
Mind will never leave the body if there is tension, unease and
discomfort. PAUSE
c.
Being present means doing nothing feeling sensation- makes one aware
YOU ARE MINDFUL PAUSE
Practice
a.
Be present on the head and neck moving the mind to every cell of
head and neck-wait- PAUSE. Experience sensations-stillnessrest and relaxationPAUSE. Be present on the right arm- doing
nothing feeling sensation- makes one aware YOU ARE
MINDFUL .PAUSE
b.
Repeat the above step in all the major parts of the body.
c.
Step-1
a.
b.
c.
You are looking at the moving breath but not changing it.
PAUSE
d.
You are present WITH the moving breath feeling the sensation of
the breath.
e.
f.
ii.
Step-2
b.
c.
d.
e.
iii.
Step-3
a.
ii.
iii.
ii.
Share experiences
ii.
iii.
iv.
v.
vi.
vii.
Breath OUT with Arham touching the truth consciousness of peace, love,
wisdom and happiness
Thank you
Acharya Girish Jha has the credit of teaching over sixty thousand people during
the last thirty years. He conducted over one thousand workshops, seminars, and
talks, actively coordinating research projects on Asthma, Diabetes and Stress
Management. He offered Yogic counseling to over two hundred couples,
conducted over three hundred Radio talk shows, and anchored over thirty TV
series on Yoga. He has experience of over nineteen thousand hours of teaching
(5000 hours of counseling included), conducting seminars, workshops and
intensive specialized and customized programs. He contributed over two hundred
articles/papers on yoga and yoga research, developed specialized practices like
Personal Transformation Programs, Relaxation Practice and Shanti meditation
suited for modern man based on the fundamentals of authentic yoga.
His extensive knowledge of the six thousand years old yoga tradition, in-depth
understanding of over fifty-two groups of individual practices of yoga , ability for
customizing, designing programs for individuals and groups, delivering practices
in
simple,
effective
manner
combining
the
wisdoms
of
Yoga, Science and Spirituality place him as a unique Teacher, Mentor and Expert
in the field. Yoga is science of consciousness and a method of conscious evolution
and transformation as passed on to modern man by over three thousand masters
and finds references in over one thousand texts written much before 100 AD.
Disclaimer
info@girishjha.org or through