06/15/2026
Preparation for Meditation from Ahymsin :
In the Raja Yoga meditation system, as taught by the Himalayan yogis, what follows are the steps of meditation. They constitute the foundation. The reader’s ego may want to say: “I have been practicing meditation for a decade or two, I want something more advanced, I do not need elementary lessons.” This attitude is incorrect.
Many aspirants practice blanking the mind, or holding the breath like an athlete, but they have not learnt the correct method of breathing. In our system, we check everyone on the following points, and only when the foundation has been properly laid do we go any further.
The systematic point-to-point steps in the method of starting the practice are:
Diaphragmatic and uniform breathing.
Correct posture, with a straight spine, and no feeling of discomfort in the legs, back or the neck. One should be able to maintain such correct and straight position of the spine without encountering discomfort.
Sh*thili-karana, or systematic relaxation. One should maintain total relaxation of the neuro-muscular system throughout a meditation session.
Awareness of breathing. It has some subtler modes that one learns gradually.
Using a mantra or a sacred word from whichever spiritual tradition: (a) Initially a sound that flows easily with the breath, such as the word Soham. (b) After such a step has been mastered, a mantra-diksha (initiation into mantra) is given and more advanced methods of refined japa (mental remembrance of the mantra) are gradually introduced.
Anyone at any age can begin; the younger the better. On the other hand, it is never too late in life to start. Starting even during a terminal illness will be helpful, and may prolong life, or at least it will impart peace. The practice should be done at least once a day, for whatever length of time is available.
It is not in the length of the period of sitting that success lies, but in intensifying the awareness, which comes gradually. One may also practice it at other times of the day, when one is tired and needs a quick recovery of energy, when one gets angry or frustrated and wants to be gentler, when one is busy and is consequently tense and needs to relax so one can be more effective. One may do it waiting at an airport, a railway station, or in a car when someone else is driving. There is no restriction and no limit. No harm can ever come from this practice.
Recommended Readings
Meditation and Its Practice by Swami Rama
“Beginning Meditation” in Night Birds by Swami Veda Bharati
Meditation: Art and Science by Swami Veda Bharati
Audio with book: Learn to Meditate (plus relaxation exercises) by Swami Veda Bharati.
Video: Treading the Path of Superconscious Meditation by Swami Rama
The Royal Path by Swami Rama
Holistic Living Manual by Swami Rama
Conscious Living by Swami Rama
