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SARAL MEDITATION - A UNIQUE TECHNIQUE FOR HEALTH, INTELLIGENCE, PERFORMANCE AND CONFIDENCE
Hl Dhar
Director, Medical Research Centre of Bombay Hospital Trust, Mumbai 20.
Saral meditation is easy to perform, does not require rigorous training or performing pooja or guidance from a Guru to utter mantra and requires shorter period of practice (15 minutes in the morning and 15 minutes in the evening) but with awareness of breathing whenever mind is free. Initial benefit is mostly in terms of material gain leaving the spiritual one to individual to develop according to one’s belief and consciousness. This is a meditation for mass practice and for universal acceptance. Younger generation is benefitted more in terms of intelligence, performance and better look and confidence leaving the future course of achieving superconsciousness to year long practice which comes automatically.
INTRODUCTION
The word meditation is probably derived from the Latin word "mederi" meaning to heal. Meditation can certainly be a healing process emotionally, mentally as well as physically.
Ultimate aim of meditation is to attain superconsciouness (wisdom) and peace of mind. In order to experience constant peace of mind one needs something more than the technique of meditation, something beyond the day to day life, understanding oneself (self consciousness) and discover real self - the "Inner being" which is the spiritual self; when in that inner company, peace becomes lasting.
Purpose of the present article is to highlight an unique meditation technique with universal appeal, the core of the meditation without fanfare, actual process without any string attached, easy to perform but perfect in the approach achieving the material gain leaving divine touch to one’s own belief.WHY SARAL MEDITATION
There are many types of meditation aiming at the same destination but through different pathways. Some paths are short, some are long, some are rough while some are little comfortable to walk. There are checkposts at different points to be guided by people called Gurus, to show the light but one has to walk by himself or herself and follow certain principles paying either in kind or in mind or both. Saral meditation [1] does not require Guru for showing the light. Saral meditation empowers individual with torch to find their own way, even if one does not reach the destination, he or she does not lose the way, at least gains materially, develops confidence to travel through, develops resistance to ill health, mind becomes more alert, performance improves and tension is reduced. After attaining the material success in life one realises the final goal for lasting peace which will come automatically according to belief, without outside guidance.SOURCE OF SARAL MEDITATION
Source of all meditation is Veda, the source of eternal knowledge existed in the form of cosmic music since the creation of the universe. It was picked up by ancient sages and chanted by their descendants through ages and documented with the advent of literature many thousand years ago, before the creation of any Nation not to speak of religion. Saral meditation is a Vedic technique of elevating mind from gross level to finer aspect. It is based on scientific evidence that human body is Veda.[2] When mind is elevated body takes it and any abnormal or disruptive forces are eliminated maintaining perfect body and mind, free from tension and disease with improved intelligence and performance.
METHODS
There are many methods of Meditation.
Yoga : Saga patanjali described eight steps to achieve the goal of superconsciousness[3] through yoga - described in Veda about 4000 years ago.
Vipasana : Buddha, 2500 ago, described Vipasana meditation in which a person sits in a comfortable posture with eyes closed and directs attention to the tip of his nose to observe his breath continuously. By this simple procedure one learns to practice concentration of the mind. Gradually one can make use of this method for meditation to attain peace and happiness.[4] In recent years Vipasana meditation has been reported as perfect stress remedy.[5]
Trascendental Meditation (TM) : Maharishi Mahesh yogi described a simple method popularly known as TM. Here again the person assumes a comfortable sitting position with eyes closed and turns his attention inward to control his internal environment. Then he repeats certain sacred words called "Mantra" for 20 minutes. Scientific evidence show that - TM has definite effect on health in terms of reducing tension and all illnesses, improving intelligence and performance and reducing aging process.[4,6,7]
Others : Promotion of mental health can also be obtained through Kundalini yoga[8] and by using Zen meditation as prescribed in Japan, Suffism as in the Middle east and Autogenic training as in western countries.[3] Still recently Lama Gangchen [9] has described five limitless meditation - immeasurable love, compassion, joy, equanimity and peace for achieving world peace. Based on TM Benson has described a simple method of meditation for beginners [10] which consists of quiet environment, passive attitudes, comfortable position (sitting or even lying down posture, short of sleep) uttering mantra for about 20 minutes with eyes closed, practicing morning and evening. Wallace and Benson conducted extensive studies on TM and observed greater tranquility of mind.[11]
Saral Meditation : It is based on TM without mantra superimposed with consciousness to breath even when not doing meditation, when mind is free but without interfering with work (work is meditation) and other activities.
a. Place : As far as possible place should be quiet with natural light (day) preferably windows closed and without light on (night); in case of travelling (bus/train/air) one can relax on the seat with eyes closed.
b. Time : Preferably in the morning and evening (15-20 minutes each) which can vary depending on feasibility but there should be a gap of at least 6 hours.
c. Technique : One should wear clean clothes, clothes used during sleeping overnight or visiting toilet (not urinal) should not be used during meditation (unless while on travel), preferably without shoes except on travelling or while at work.
Initially one should be conscious of breathing both in and out. This is not a breathing exercise; but awareness of breathing. The effort is not to control the breath but instead remain conscious of it as it naturally is. It does not matter if your mind wonders, do not try to control it, merely witness it, do not put any effort just be aware of each breath. Gradually respiration will be deeper, slow, shallow and calm, ultimately a stage will come, you are not aware of it as if breathing has stopped but you are conscious within; that is the point of silence, abso lute tranquility. It is like the waves in the ocean, both ups and down, finally a stage comes when the water is at a standstill as if your body is floating on it without any movement, any deviation, just lying on the surface of the water. That is the absolute silence reached, unaware of outside existence but aware within, a point when reached body and mind are automatically guided by the Law of nature, the absolute truth; anything that is right, natural and normal, will automatically come to your mind. Like a supercomputer only right impulses will be allowed to pass through and abnormal impulses will not be allowed to enter your body and mind. This will prevent the body and mind from impulses injurious to health; body and mind will be free from disease, even if some abnormal impulses pass through and disease occurs, recovery will be quicker and easier. Your mind will be channelised to take right decision, your reaction time will be quicker, your intelligence will be sharpened and your performance will improve. You will develop more confidence, your outlook will be more pleasant and in the long run you will look younger than your age. Gradually your mind will approach towards superconsciousness. But this stage will not come overnight or by accident, it will take long years of practice of meditation. This wisdom will automatically guide one self to devine power according to one’s own belief without outside guidance to be with inner being for lasting peace.
MANTRA
In this meditation there is no mantra, no Guru only you will be trained on the technique which will take 3 hours a day for consecutive 3 days. Your progress recorded will be checked after a month or two. Saral meditation is for universal practice, irrespective of caste, creed, nationality and religion.
Initially while observing breath, thousand thoughts may jump into the mind, memories, plans, hopes and fears. One of these may catch our attention and after sometime we realise that we have forgotten completely about breathing. Do not worry, as soon as you realise, witness your breathing surrendering completely to the inner feeling. Turning from outside world to world within to realise the inner being is the substitute of uttering mantra in Saral meditation. On regular practice of saral meditation without effort that too only 15 minutes in the regular practice of saral meditation without effort that too only 15 minutes in the morning and 15 minutes in the evening and keeping mind conscious of it at other times, one will reach a stage to be spontaneously guided by the Law of nature. Diverting the attention to breath at other times when mind is free effect of meditation will spread through and will be more effective making the body and mind free from abnormal impulses all through.
SCIENTIFIC EVIDENCE AND SARAL MEDITATION
Yogic practices were known for thousand of years but reports of its scientific benefit in different disease conditions is quite recent.[3,4,12] Vipasana meditation is 2500 years old, however, its effects as a stress remedy made it popular only in recent years.[3,4] Extensive studies have been reported on TM - its effects on tension, reducing illness, improving intelligence and performance and reversing aging process.[4,6,12] Reductions of blood pressure and heart rate have also been reported with TM.[6] Still recently "OM" meditation has been shown to cause mental alertness[13] and significant decrease in heart rate.[14]
Since saral meditation is a technique derived from TM without mantra but self awareness, we had been working on Saral meditation to see whether Saral meditation produces similar effects as TM : Our initial study consisted of cardiopulmonary function including heart rate, blood pressure (BP), PEFR (pulmonary function) and reaction time. Although heart rate and BP has been claimed to be reduced by TM and heart rate by "OM" meditation, no studies have been reported on pulmonary function and reaction time. One results show that Saral meditation reduces BP and heart rate as well as improves PEFR and reduces reaction time but results are not statistically significant. It is possible that when next set of results are available and compounded with present one (larger number of subjects) statistical significance may be achieved. However, we have shown that practice of Saral meditation even for shorter period compared to TM significantly improves intelligence and performance as well as reduces tension.15 Further studies on reduced illness and reversal of aging process are in progress. But results on reduced aging process will require several years of follow up to comment on.
From our observation it has been established that Saral meditation increases confidence, induces freshness in appearance and pleasant behaviour among the girl students. However, statistical analysis of result as per planned parameters is under evaluation. Saral meditation unlike TM requires constant awareness irrespective of time, place and situation, when mind is free imbibing continuous effect on body and mind which is possible responsible for quicker benefit (1 1/2 year) compared to TM (11 months to years). Outcome of TM was due to regular practice in different centres of Maharishi in USA while present work is first of its kind in Indian subjects.
REFERENCES :
1.Dhar HL. Saral Meditation. Bombay Hospital Journal 2000; 42 (4) : 605-7.
2.Dhar HL. Veda in relation to human physiology and health. Bom Hosp J 1996; 38 (2) : 354-57.
3.Udupa KN. Yoga and meditation for mental Health in Traditional medicine and Health Care Coverage, World Health Organization, Geneva. 1983; 134-41.
4.Dhar HL. Meditation and Health. Bombay Hospital Journal 1997; 39 (4) : 738-41.
5.Chokhani RM. Coping with Stress - The Vipasana meditation. Bombay Hospital Journal 1986; 30 (1) : 27-30.
6.Scientific research on Maharishi’s Transcendental meditation, a review. Maharishi International University press. Fairfield USA. 1993; 16.
7.Dhar HL. Vedic Approach to health. Proceedings Benoytosh Centenary Issue, Nalhatl, West Bengal. 1997; 53-57.
8.Gopikrishna. The awakening of kundalini New York, Dutton. 1975.
9.TYS Lama Gangchen. Training Buddhist Self-healing medicine. Buddha Centre, Jalan IPOH, Kualalampur, Malaysia. 1995; 3.
10.Benson H. The Relaxation response New York, Avon. 1976.
11.Wallace RK, Benson H. The Physiology of meditation, Scientific America. 1972; 226 ; 84.
12.Dhar HL. Research on meditation. Bombay Hospital Jouranl 1999; 41 (3) : 505-7.
13.Shirley Telles, Nagarathna R, Nagindra HR. Autonomic changes while mentally repeating two syllables - One meaningful and the other neutral. Ind J Physiol Pharmacol 1998; 42 (1) : 557-63.
14.Shirley Telles, Nagarathna R, Nagendra HR. Autonomic changes during "OM" meditation. Ind J Physiol Pharmacol 1995; 39 (4) : 418-20.
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