"Even a Little of this Practice Will Save You from Fear and Suffering" - a Simple Meditation

The title above is a paraphrase of Verse 40, Chapter 2 of the Bhagavad Gita. If ever fear and suffering were a worldwide epidemic it would be now in the midst of this pandemic! And if ever there was a simple practice that could bring calmness and confidence to millions, this is a good time to share it.

There is so much being communicated about this crisis that it would futile for me to add to the burden of so much rapidly changing information, advice, and speculation.

Without denying the suffering, fear, economic losses and isolation being experienced around the world, I want to focus on the "silver lining" in this virus-infested cloud called COVID-19.

Millions are home from work with their families. They may be playing with their children; reading a book; gardening; spending time with loved ones. Admittedly, some are without family and are home alone. But all are potentially reaching out via the phone or social media; some are greeting neighbours (from a safe distance). Millions are concerned for others. Many are focusing on staying healthy through exercise and diet. What a great time to think more deeply about what is important in life: friendships, health, positive attitudes and spiritual connection.

I hope that some of these positive attitudes, experiences, and behaviours will outlast the pandemic.

But what was Lord Krishna referring to in the above-quoted stanza from the famous dialogue which is the literary format of the beloved "Gita?" He was referring to the practice of meditation and the attitudes and wisdom from which meditation arises. Meditation is an impossibly ancient practice. But now's not the time for discussing the history and evolution of meditation.

Most readers of my blog already practice meditation. So it would seem that I am "preaching to the choir." But with so much being shared worldwide among friends, why not share the practice of meditation?

First a simple meditation. Then, some links to more complete meditation routines. There are hundreds of meditation apps, maybe more even. But when one is new to something on what basis does one choose if not on the basis of the recommendation of a friend? And isn't friendship, caring, and connection the theme of our present circumstances? So, let's meditate! Here we go:

Sit upright but in a relaxed and alert natural posture: chest up slightly; head level; shoulders relaxed; palms upward on the thighs. Open or close your eyes as you feel. (As you internalize it will be natural for most people to close their eyes.)

Take a few long, slow but enjoyable breaths. Let the "stomach" (actually, the diaphragm) expand out as you inhale slowly. As the inhalation progresses you will feel your rib cage expand outward to the sides. Then, finally, as you complete the inhalation, the upper chest may rise just a little. Don't force it, however. Like the strokes of the brush of an artist, your controlled breathing should feel "right" not forced.

You may pause briefly at the top of the inhalation but it is not necessary. Exhale with a controlled release. The exhalation can be slightly longer (if you were timing it) than the inhalation. You can pause or not pause after the end of the exhalation but just continue this controlled breathing for at least three to five breaths.

Usually, three to five breaths will trigger a sense of increasing calmness, but if not, continue for a while and learn to anticipate a sense of peace and quiet satisfaction coming over you. Then cease your controlled breathing, and sit quietly. Relax not just your body but your mind. Since the mind is happier if we give it a focus, let that focus be on your natural (no longer controlled) breathing. Observation of the breath is a time-honoured and universally effective practice. Your observation can be in the chest (lungs etc.) or in the flow of inhalation and exhalation in the natural channels of the nose.

If your mind needs a bit more to chew on, create a word formula or a personal affirmation. “I am peaceful; I am calm; I am confident”.....etc. etc. Don't TRY to concentrate. Relax into interested attentiveness to your meditation practice. It's the same attentiveness you might apply to watch a movie, read a book, engage in a sport or exercise, or cook--anything, in short, that you WANT to do!

At the end of your time (it's not length of time; it's QUALITY of calm focus and resulting peacefulness), ask your intuitive self a question that might be on your mind. Ask in positive, not negative terms. In your calm state, be open to a variety of answers, even one that your mind might otherwise reject. Feel calm and be open to “hear” what is the right action or attitude to take in that situation. If nothing appears, then pose alternative solutions to your intuitive mind.

Or, at the end just bring to your mind the image or name of a loved one, friend, neighbour, or co-worker who could use a little "peace of your mind" for their health or daily life. Send that "peace" to that person without any consideration of desired results. It's a peace gesture, in other words. And right now, who doesn’t need a piece of “peace!”

You see: it's THAT simple.

Here are some links to other guided meditations:

https://www.anandawashington.org/audios/guided-meditations/

In your smartphone's Play Store search on Ananda Meditation App to download and a wide selection of meditations and much more!

Share, then, a "little of this practice" with friends and family!

Joy to you,

Nayaswami Hriman

Valentine's Day: How Important is Love on the Spiritual Path?

[I've been away for over a month from regular postings and yesterday's Sunday Service was focused primarily on my trip to India. The topics, expressed below, did not get the "full Monty" so I offer thoughts on the subject below.]

Each year around Valentine's Day the service reading at the Ananda centers worldwide has had the topic title of "The Law is Perfected in Love."

It would be easy to conclude that love, according to the reading ("Rays of the One Light," Week 7, by Swami Kriyananda), is all that is necessary to achieve perfection (happiness, bliss, nirvana or samadhi).

However, even the title of the reading isn't saying that. In fact, the title is simply reminding devotees and seekers that the "way" is not the "goal." Your faith, your religion, your yoga, your beliefs, and your righteous way of life are but steppingstones to perfection in God. (Be ye therefore perfect as your Father which is in heaven is perfect. Matt 5:48) Do not mistake the path for the goal! 

But is the reading saying, never mind the "way?" Never mind the discipline; the self-offering; the effort? No, it isn't saying that.

No more is the reading saying that than is the emotion of love the only reality in human relationships. Effort, intention, and "work" is needed to achieve success in all worthy endeavours: health, relationships, career, art, and the spiritual path.  

Even Valentine's Day (which occurs each year around the time of this reading) isn't attempting to say romantic love is the definition of marriage. (It's simply acknowledging one aspect of marriage.)

Someone asked me the other day: "How can I love God more?" In responding I was fortunate to recall Swami Kriyananda's counsel on this: "pray to God that you feel devotion; that you feel God's love." I believe he went on to explain that it is difficult to love "someone" you haven't met yet. It is difficult to love an abstraction contained in a nondescript three-letter word ("God"). To feel God's love is the gift of grace, not merely effort.

When he, Swami Kriyananda, prayed to Yogananda that he could feel Yogananda's love for him, Yogananda (who intuitively "heard" Kriyananda's silent prayer) responded saying, "How can the little cup hold the whole ocean?" One must expand the cup of one's consciousness toward infinity if one is to know the infinite love of God. 

It is easier, however, to feel love itself: love without an object and without any conditions as to who, what, when, where or how. As God is the source of unconditional love, praying to feel love is to experience even a little bit of God: the Source of love. 

Swamiji also shared with us that Paramhansa Yogananda suggested that most of us approach God through joy, rather than as love. Why? Because most people's experience of love is tainted with the all too confusing (painful, pleasurable, attached, and mixed)  human love experience. How often have I seen a newcomer's heart open to divine love only find it difficult to remain on such a high plane and thus "fall" into attachment to the nearest soul clothed in the form of the opposite sex! (Reminds me of the delightful Shakespeare play, "A Midsummer's Night Dream.")

Even apart from romantic love, however, devotees who go more by emotions are sometimes far too personal (just as those who revel in ideas are sometimes insensitive to the feelings of others). And such devotees are inclined to "love" only those who "love" them. Beyond their "mutual admiration society," duality can throw a bucket of cold indifference towards outsiders.

We, humans, you see, are more likely to know what unconditioned joy is than unconditional love!

Think of an aspiring musician: unless born with it like Mozart, even the best musicians are likely to have spent years learning and practising. Their love for their art draws them through the "law of practising" into the inner experience of the joy and love of music. Without their love of music, their playing would presumably be colourless, lacking in feeling. But without the hard daily work of practice, they could not soar high on the wings of inspiration. As I often say in classes and talks, "truth is a BOTH-AND affair."

Love is higher than the law for the simple reason that the experience of satisfaction, success or oneness is the REASON behind the willingness to "pay your dues" through effort and self-discipline. To achieve the union, perfection, and joy of love which unites lover, loving and beloved is what propels the artist, devotee, the lover, or the humanitarian to sacrifice all for the "pearl of great price!" 

At the conclusion of the reading described above, Swami Kriyananda quotes Krishna in the Bhagavad Gita saying, in effect, "love God alone and let go of all else." Poetic, romantic, even, but be careful not to rely one-dimensionally upon a convenient interpretation. 

A story illustrates the point: Krishna once counselled the devotee, Draupadi, to practice yoga. Her response, however, was "How can I practice yoga when my mind is fixed upon you?" Krishna, it is said, only smiled. 

Until you, too, can be fixed upon God alone in every thought, feeling, and action, then you should not be so quick to dispense with the "rites and writ duties" of the "Way" of right action and right attitude.

Swami Kriyananda also offered this useful thought, drawn from his own experience of encountering those who, to say the least, didn't love him: "I choose to love because I am happier loving than hating."

When, through prayer, meditation, and self-giving we feel loving, it does not require a conscious act to love anyone: friend or self-styled critic alike. It is, rather, a natural extension of your own consciousness. When you are blessed to have this experience, distil from it the joy of loving so that the alternative of focusing on loving doesn't draw you into attachment to those to whom you express that loving feeling. Instead, feel the joy of that state of the soul.

Joy to you!

Swami Hrimananda