MEDITATTION Bg. 6.11-12
शुचौ देशे प्रतिष्ठाप्य स्थिरमासनमात्मन: । नात्युच्छ्रितं नातिनीचं चैलाजिनकुशोत्तरम् ॥ ११ ॥ तत्रैकाग्रं मन: कृत्वा यतचित्तेन्द्रियक्रिय । उपविश्यासने युञ्ज्याद्योगमात्मविशुद्धये ॥ १२ ॥ śucau deśe pratiṣṭhāpya sthiram āsanam ātmanaḥ nāty-ucchritaṁ nāti-nīcaṁ cailājina-kuśottaram tatraikāgraṁ manaḥ kṛtvā yata-cittendriya-kriyaḥ upaviśyāsane yuñjyād yogam ātma-viśuddhaye To practice yoga, one should go to a secluded place and should lay kuśa grass on the ground and then cover it with a deerskin and a soft cloth. The seat should be neither too high nor too low and should be situated in a sacred place. The yogī should then sit on it very firmly and practice yoga to purify the heart by controlling his mind, senses and activities and fixing the mind on one point. Bg. 6.13-14 समं कायशिरोग्रीवं धारयन्नचलं स्थिर: । सम्प्रेक्ष्य नासिकाग्रं स्वं दिशश्चानवलोकयन् ॥ १३ ॥ प्रशान्तात्मा विगतभीर्ब्रह्मचारिव्रते स्थित: । मन: संयम्य मच्चित्तो युक्त आसीत मत्पर: ॥ १४ ॥ samaṁ kāya-śiro-grīvaṁ dhārayann acalaṁ sthiraḥ samprekṣya nāsikāgraṁ svaṁ diśaś cānavalokayan praśāntātmā vigata-bhīr brahmacāri-vrate sthitaḥ manaḥ saṁyamya mac-citto yukta āsīta mat-paraḥ One should hold one’s body, neck and head erect in a straight line and stare steadily at the tip of the nose. Thus, with an unagitated, subdued mind, devoid of fear, completely free from sex life, one should meditate upon Me within the heart and make Me the ultimate goal of life. Bg. 6.15 युञ्जन्नेवं सदात्मानं योगी नियतमानस: । शान्तिं निर्वाणपरमां मत्संस्थामधिगच्छति ॥ १५ ॥ yuñjann evaṁ sadātmānaṁ yogī niyata-mānasaḥ śāntiṁ nirvāṇa-paramāṁ mat-saṁsthām adhigacchati Thus practicing constant control of the body, mind and activities, the mystic transcendentalist, his mind regulated, attains to the kingdom of God [or the abode of Kṛṣṇa] by cessation of material existence. Bg. 6.16 नात्यश्नतस्तु योगोऽस्ति न चैकान्तमनश्नत: । न चातिस्वप्नशीलस्य जाग्रतो नैव चार्जुन ॥ १६ ॥ nāty-aśnatas tu yogo ’sti na caikāntam anaśnataḥ na cāti-svapna-śīlasya jāgrato naiva cārjuna There is no possibility of one’s becoming a yogī, O Arjuna, if one eats too much or eats too little, sleeps too much or does not sleep enough. Bg. 6.17 युक्ताहारविहारस्य युक्तचेष्टस्य कर्मसु । युक्तस्वप्नावबोधस्य योगो भवति दु:खहा ॥ १७ ॥ yuktāhāra-vihārasya yukta-ceṣṭasya karmasu yukta-svapnāvabodhasya yogo bhavati duḥkha-hā He who is regulated in his habits of eating, sleeping, recreation and work can mitigate all material pains by practicing the yoga system. procedure 1. Find a clean and quiet space Krishna emphasizes the importance of environment: "In a clean place, having established for oneself a firm seat" (BG 6.11). Your meditation space needs: A clean area without distractions A moderate height level Distance from busy areas This sacred space builds the foundation for practice. A dedicated corner in your home works well at first. The right environment creates calm and purity that helps your mind turn inward. 2. Sit in a steady and comfortable posture Krishna teaches after you pick the right spot: "Seated firmly on it, the yogi should strive to purify the mind" (BG 6.12). The Gita suggests: Using proper cushioning—traditionally kusha grass covered with deerskin and cloth Modern practitioners can use comfortable cushions or meditation benches Finding a position you can hold without moving around Sukhasana (easy pose) or Ardha Padmasana (half lotus) are available postures for beginners learning meditation. A chair works too - just make sure your feet touch the ground firmly. 3. Keep the spine, neck, and head lined up Krishna stresses proper positioning: "Holding the trunk, head, and neck erect, motionless and steady" (BG 6.13). This alignment: Keeps you alert and prevents sleepiness Lets energy flow freely through your spine Helps you sit longer Your spine should feel naturally straight without tension. Check your posture gently during meditation to avoid slouching since proper alignment matters for correct meditation. 4. Focus the gaze and control the breath Krishna adds: "Focusing [the attention] at the tip of the nose" (BG 6.13) and "equalizing the flow of the incoming and outgoing breath in the nostrils" (BG 5.27). This means: Focus half-closed eyes softly at your nose tip or between eyebrows Keep your eyes from wandering with a gentle, steady gaze Balance the prana (outgoing breath) with the apana (incoming breath) This technique calms your restless mind. People who want to reduce anxiety through meditation find immediate peace with this breath control. 5. Focus on the divine form The Gita highlights visualization: "Fixing the thoughts on Me" (BG 6.14). This practice, called roopdhyan, includes: Visualizing Krishna's form devotionally Creating a mental image of the divine with proper feelings Knowing this visualization connects you to receive grace One master explains, "Simply by making the effort to visualize His form, we create the necessary connection, and are able to receive His grace." This approach shows you how to connect with God through meditation. 6. Stay calm and fearless Krishna guides: "With a serene, fearless, and unwavering mind" (BG 6.14). You should: Free yourself from desire, fear, and anger Develop steadiness through regular practice Approach meditation with faith and patience Krishna advises when your mind wanders: "Whenever the mind wanders, restless and diffuse in its search for satisfaction without, lead it within" (BG 6.26). This gentle persistence helps you learn spiritual meditation. Your steadfast dedication to these steps creates a mind "like a lamp in a windless place" (BG 6.19), helping you reach the ultimate goal of divine union. Common Challenges and How to Overcome Them Arjuna, the mighty warrior and Krishna's devoted disciple, struggled with meditation challenges that many practitioners face today. In Chapter 6 of the Bhagavad Gita, he tells Krishna: "The mind is very restless, turbulent, strong and obstinate. It appears to me that it is more difficult to control than the wind" (BG 6.34). This honest confession emphasizes the universal challenges we face while meditating. Dealing with restlessness and overthinking The mind gets trapped in a predictable pattern of overthinking. The Gita explains: "While contemplating on the objects of the senses, one develops an attachment to them. Attachment guides to desire, and from desire arises anger" (Gita 2.62). This chain reaction clouds our judgment and destroys intellect, making meditation seem impossible. The Gita points out several overthinking patterns: Dwelling on past decisions or second-guessing upcoming ones Ruminating on conflicts and conversations Building endless "what if" scenarios about the future Attempting to suppress emotions (which makes them stronger) Most practitioners can relate to these mental traps. Arjuna's situation shows an approach-avoidance conflict—knowing what to do but feeling unable to proceed—where overthinking creates decision paralysis. How to meditate properly with practice Krishna responds with practical wisdom: "O mighty-armed son of Kunti, what you say is correct; the mind is indeed very difficult to restrain. But by practice and detachment, it can be controlled" (BG 6.35). The Sanskrit terms abhyasa (consistent practice) and vairagya (detachment) are the foundations of Krishna's approach. Regular meditation strengthens mental discipline despite challenges. Krishna teaches us to practice moderation in daily activities because "those who are temperate in eating and sleeping, work and recreation, will come to the end of sorrow through meditation" (BG 6.17). Krishna also suggests mindfulness during distractions: "Whenever and wherever the restless and unsteady mind wanders, one should bring it back and continually focus it on God" (BG 6.26). This gentle redirection, instead of self-criticism, helps develop proper meditation. Using detachment to regain focus Detachment (vairagya) helps cure overthinking. Krishna teaches that freedom comes when we change our relationship with action, not by avoiding it. We break the cycle of mental suffering by letting go of outcome attachment. The Gita's advice is clear: "Set thy heart upon thy work, but never on its reward." This focus on process instead of results eases anxiety. We free ourselves when we stop trying to control things beyond our influence. Meditation teaches us to observe thoughts without identifying with them. We can notice mental activity without resistance and gently return to our focus. This practice develops what Krishna calls "a serene, fearless, and unwavering mind" (BG 6.14)—the true sign of successful meditation. Integrating Meditation into Daily Life Timeless Gita meditations, adapted for modern life—ancient peace amidst today’s busy world. The Bhagavad Gita's meditation practices blend naturally into modern life even with our busy schedules. These ancient techniques work well in today's world if we know how to adapt them while keeping their core meaning intact. How to meditate in bed or at work No perfect pose needed—just a straight spine and steady focus. Gita says: regulate, relax, repeat. The perfect lotus position isn't always practical. The Gita focuses on posture to help us stay alert and comfortable. You can meditate in bed by sitting with your back against the headboard to keep your spine straight, just as Krishna teaches: "holding the body, neck, and head firmly in a straight line" (6.13). Your workplace offers several meditation opportunities: A quiet corner works well during breaks Your office chair becomes perfect with feet flat on the ground Quick breathing exercises take just 5-10 minutes Perfect conditions don't matter as much as regular practice. Krishna's words ring true: "Yoga is accomplished only by him who is regulated in diet and recreation, regulated in performing actions, and regulated in sleep and wakefulness" (6.17). Creating a daily routine for spiritual growth The early morning hours, especially during brahma-muhurta (pre-dawn), hold special spiritual energy. The Gita's wisdom tells us: "The natural vibrations in the morning are in the mode of goodness, which is the most illuminating and purifying of all the modes" (14.06). Our bodies feel clean, our minds stay fresh, and our spirits remain open during this time. Start with simple japa meditation—sacred mantras help "intercept associative thinking" by bringing your mind back to the mantra. Reading one Gita verse each day helps you think about its meaning in your life. A short but regular practice builds more spiritual strength than occasional long sessions. Using meditation for anxiety and stress Anxiety comes from our attachment to results, according to the Gita. Krishna teaches: "Those who are motivated only by desire for the fruits of action are miserable, for they are constantly anxious about the results." The "5-second withdrawal" technique helps with stress—just step back mentally without judging your feelings. Regular meditation creates what Krishna calls "samattvam"—a balanced emotional state that keeps anxiety away. Your practice helps develop what the Gita describes as "a calm and fearless attitude" that you need to face life's challenges with peace of mind. Benefits of Meditation According to the Gita Meditation brings clarity, balance, and peace—Gita reveals its path to freedom and purpose. Meditation reshapes practitioners step by step and brings deep benefits beyond temporary relaxation. The Bhagavad Gita lights up these rewards in its verses. This sacred text describes an experience from mental discipline to spiritual freedom. Mental clarity and emotional balance The Gita compares a dedicated meditation practitioner's mind to "a lamp in a windless place" (6.19). This mind stays steady and undisturbed by outside events. Such steadiness demonstrates emotional balance—what Krishna calls "samattvam," knowing how to stay balanced in pleasure and pain. A restless mind "sweeps away a man's intelligence" (2.67), the text explains. The Gita sees an uncontrolled mind as "one's own enemy" (6.5). A disciplined mind becomes "one's own best friend." Regular meditation reduces overthinking and fosters mental clarity. Better decision-making in daily life follows naturally. Spiritual awakening and self-realization The Gita shows meditation as a path to spiritual awakening. Krishna says that "having achieved such knowledge, one quickly attains the supreme spiritual peace" (4.39). This enlightenment goes beyond intellectual understanding. It leads to direct realization of our eternal nature beyond physical identity. Krishna describes the meditator's gradual experience of divine presence in chapter six. He ended up declaring that "the yogi who is established in union with Me... dwells only in Me" (6.31). This spiritual awakening shows how all beings connect. Practitioners see the same divine essence in everyone. Living with purpose and inner peace The Gita promotes meditation not as an escape from life but as preparation for purposeful living. Disciplined meditators develop "unadulterated peace" (5.12). They learn to act without worrying about outcomes. Freedom from the cycle of desires that keeps most people dissatisfied becomes the ultimate benefit. Krishna compares accomplished meditators to "an ocean, which remains unmoved when rivers flow into it" (2.70). They maintain inner stillness whatever external events occur. This steadfast dedication to peace forms the foundation for a life of meaning, service, and spiritual fulfillment. Conclusion Bhagavad Gita presents meditation as a deep spiritual discipline that goes beyond simple stress reduction. Lord Krishna teaches that authentic meditation combines mental focus with heart-centered devotion and ends up leading to self-realization and spiritual connection. This comprehensive approach provides nowhere near just temporary relief from life's pressures—it completely transforms one's consciousness. People who follow the Gita's step-by-step guidance achieve extraordinary results over time. Their minds become "like a lamp in a windless place," staying calm despite external circumstances and breaking free from restless thoughts. This inner stability shows up as emotional balance in both good and difficult times, which helps make clear decisions and take purposeful action. Krishna's wisdom about meditation challenges speaks volumes today. His combined teaching of consistent practice (abhyasa) and detachment (vairagya) serves as the perfect solution to modern overthinking and anxiety. His practical guidance shows that spiritual growth doesn't mean giving up worldly duties but changes how we handle them. Dedicated meditation practice exceeds all worldly achievements according to the Gita. Practitioners experience the spiritual presence within and see the same essence in all beings. This spiritual awakening brings lasting peace that stays steady whatever the external circumstances—peace flows not from avoiding life's challenges but from meeting them with new clarity, purpose, and spiritual connection. K Rajaram IRS 18925 On Thu, 18 Sept 2025 at 03:35, Jambunathan Iyer <[email protected]> wrote: > Meditation is a powerful practice that helps one be both successful and > happier in life. By calming the mind, meditation helps in reducing stress, > improves focus, and sharpens one's decision-making skills— all of which are > essential traits for achieving your goals. > > > *N Jambunathan , Chennai " What you get by achieving your goals is not as > important as what you become by achieving your goals. If you want to live a > happy life, tie it to a goal, not to people or things "* > > > -- You received this message because you are subscribed to the Google Groups "Thatha_Patty" group. To unsubscribe from this group and stop receiving emails from it, send an email to [email protected]. To view this discussion visit https://groups.google.com/d/msgid/thatha_patty/CAL5XZorGRrxQi4eB8Xe75TqiA%2BeSpg-jcQUPkNy2LJdZ-i%3Dsfw%40mail.gmail.com.
