Meditation in a Nutshell
With compliments of Brahma Kumaris Raja Yoga Centre

Meditation is 'thinking in a positive and purposeful way' that helps you reveal, experience and enjoy your own natural qualities, like happiness, love, peace, inner strength,
wisdom . . .

When you meditate, you are practising using your mind the way you want to use it, which may not necessarily be the way you're used to using it. And all you have to invest is a little time and patience.

Gradually you will develop the clarity and accuracy to successfully master the direction of your life.

When to meditate . . .

1. Begin your day with 5 or 10 minutes (or more) of meditation. Get up a few minutes earlier so that you can take advantage of the quiet of the morning, before the business of the day begins.
2. During the day stop for a few minutes of silent peaceful contemplation. Take three minutes of not thinking about work or mundane matters, at morning tea, lunch and afternoon tea times, and you'll feel completely refreshed.
3. In the evening let go of the activities of the day by spending time in meditation when you arrive home. Meditate before you eat, so that you'll enjoy the pleasure of dining with a relaxed and positive frame of mind. It's healthy too.
4. Before sleeping 'pack up' the day by making your mind light and free. Reflect on your spiritual achievements through the day. If there have been mistakes, ask yourself what you have learned from them, then let them go. You'll be able to sleep restfully and wake with a clear mind.
   

Where to Meditate . . .

1. At home create a positive and peaceful atmosphere. This not only helps you to meditate, but others living with you benefit also. Find a special place - a spare room or corner in the house where you can sit for meditation. Make this space clean and comfortable, and explain to others that this is your special place for meditation so that they will understand and respect that.
2. The Raja Yoga Meditation Centres are special places which are available to you to come for meditation. A subtle atmosphere is created at the Centres which makes meditation easy and powerful.

Wherever You go, aim to create a positive, peaceful and a powerful atmosphere. Take a few minutes to meditate during the day, at appropriate times (waiting for the bus, washing the dishes etc.) This will help you to remain free from negative influences and allow you to share your positivity.

How to Meditate . . .

1. Sit comfortably in a chair or on the floor, away from excessive visual distractions and noise. You may wish to play some gentle music or use a Raja Yoga Meditation commentary tape.
2. Keep your eyes open when you meditate because you want to learn how to hold this awareness of peace in your daily activity.
3. Softly focus your eyes a little distance in front of you, letting them rest on some neutral point. This will not be the object of your concentration, but it helps prevent you from being distracted by other things around you.
4. Observe your thoughts. Become aware of where your attention wanders to and the quality of your thoughts. Let go of these thoughts of the 'outside'.
5. Follow the thoughts suggested on the commentary tape or begin a gentle internal dialogue with yourself . . .
   Visualise yourself as a spark of spiritual energy radiating love and peace.
   Experience the sense of freedom this awareness brings.
   Explore these feelings of love, peace happiness and freedom, and silently speak to yourself about the source of these feelings.
   Aim to experience each of your thoughts deeply.
   Explore other qualities and ideas that you learn from your RajaYoga Meditation classes.
   
6. Write down your experiences, or share them with others who enjoy your interest in meditation.
   
   

For more information please visit Brahma Kumaris Raja Yoga Centre