mind states | Colin Chenery

Your Guide to Meditation and Conscious Wellbeing

Posted on October 20, 2017October 20, 2017 by colinchenery

The Twelve Principles of Meditation

A peaceful and calm mind, along with a peaceful and calm heart brings a sense of wellbeing, relaxed focus, and increasingly produces a feeling of happiness. Brain wave patterns, happy hormone production accompany many benefits to mind and body. With practice, as the sense of thought and body dissolve into an open and spacious fullness and stillness, a spiritual benefit arises as we learn to achieve a state of presence that is found rather than manufactured, that is beyond thoughts, feelings and changing perception. This state of unified consciousness is the real essence and preparation of true yoga practice and meditation which go further with focus.

“The Self is not the individual body or mind, but rather that aspect

deep inside each person that knows the Truth.”

Swami Vishnu-devananda, renowned Hatha and Raja Yoga authority

and Founder of Interntaional Sivananda Yoga Vedanta Centres.

The state is best achieved by attaining steady observation of the mind in equanimity and calmness. With practice the benefits can be felt throughout the day and the meditation becomes the anchor point for continuous practice when in action. This is when we gain more freedom from reactivity, changing moods, stress responses, imbalance and disease. Meditation is showed to significantly reduce catabolic decline that accompanies ageing and assist in mental stability and wellbeing. In observing our inner life along with our outer life, we gain more choices in how to respond, so the doing and the being of living becomes a more conscious, progressive and enjoyable journey. We can feel more present and experience things more serenely and deeply.

The key to enjoying and developing this skill is to practice for the sake of practice. You just do it daily and let the results occur in their own time. Like sleep, meditation cannot be forced but allowed to happen. In the meantime it is a short time spent regularly for yourself that will eventually bare ‘flowers and fruits’ of immeasurable benefit.

It is not essential to still the mind completely as a beginner or even intermediate, so do not let ongoing thoughts discourage you. Sogyal Rinpoche, a renowned authority on Tibetan Buddhism, uses the analogy of letting your consciousness be like an old grandparent sitting calmly watching the children (your thoughts) at play. He also has used the analogy of sitting strong and stable, lower body a base and body still like a mountain, your mind the sky and thoughts clouds that come and go. Let them be and if they distract you, then when you realise it just let them be and come back to your practice.

Developing a calm mind is more likely with technique. Therefore a simple technique that provides a focus, synchronicity of breath focus and an inner object of concentration, is the best place to start.

There are many forms and styles of meditation, most of them eventuating in the same result. Swami Vishnu-devananda (pictured) formulated the following Twelve Principles which provide the key points in most meditation approaches and for beginners to achieve gradual results.

Location – have a dedicated place where you practice regularly to build an atmosphere and place where you will quickly feel the right state with time.
Time – choose a regular time once or twice a day, when you can switch off from daily concerns during your practice. Dawn and dusk are traditionally ideal times or early pre-dawn and last thing at night.
Same time and location each day conditions the mind to slow down more quickly and deeply.
Posture – spine straight and erect but comfortable. Use a meditation cushion for cross legged options can help align the hips and spine, or a firm chair where you can sit upright free of back or arm rests. Feet flat on the floor for chair sitting. Hands are best positioned in cupped the lap or palms up on the thighs where elbows are relaxed, and the shoulders a little back to open the chest slightly. The traditional meditation position is facing North, East or somewhere between.
Instruct your mind to remain quiet for the duration of your practice. When thoughts do arise, observe them without attachment and maintaining focus as described in the following points.
Regulate your breathing – start with three to five minutes of deep relaxed breathing, being mindful of each inhale and exhale without any forced holds, and then let it calm down into a natural rhythm. Build up to 30 minutes or more.
Establish a comfortable contained pattern of gentle inhales and exhales of about three seconds each.
Once you establish the breathing pattern, maintain this pattern consciously but also let the mind relax and wander a little as forced concentration will make the mind restless.
Then choose a focal point either in the heart centre (anahata chakra) or between the eyebrows (ajna chakra). You may want to try a session on each until you decide which one is best for you then stick mostly to one location in your practice.
Hold your attention in one of the above chakra (energy centre) points throughout the session while also moderating the breath as above.
Allow meditation to come in glimpses and gradually more sustained periods. It will come when the mind is in a state of a clear non-verbal thought as you do your practice. Other sensations will occur which can be noticed and let go of like any random thought. You will still be aware of your practice without mental narrative or wandering.
After long practice, duality of this from that, of the doer and doing, disappears and samadhi, the superconscious state is attained.

Some people who get agitated with a really active mind can include a mantra, like the sound of OM, to quietly repeat with each exhale and then, after a period of deep relaxed breathing, do silently within. This combined with the breath and point of focus at the anahata or ajna should help occupy the mind so it becomes more single pointedly focused and progressively relaxed. Otherwise the above points should be sufficient to build a good base with time and repeated sessions. There are various techniques to help calm the mind and focus that will be touched on in other articles. However, keep it simple at first and enjoy the journey the above approach will take you on.

Happy meditating!

10 Ways To Inspire Spirituality In Daily Life

Posted on September 29, 2017September 29, 2017 by colinchenery

Three influential aspects to spiritual identity and perspectives are:

your personal big picture of reality and conscious connection to the ongoing nature of life and consciousness, a personal relationship with your sense of the divine may be part of this,
the consistency and quality of mindful awareness and connection to your big picture at any given time, and finally
the values you hold that resonate with your big picture view and how you put them into practice.

We all have our personal struggles. The battles we fight within are usually more crucial than the outcomes of the battles we fight in the world. A spiritual outlook provides an overriding perspctive that allows us to turn all of our challenges into character strengthening and while transcending conditioned ego attachments and aversions.

Personal daily reminders that help us reconnect with our higher Self has enormous benefits over time and with consistent practice. It is daily connecting with some element of mindfulness, connection to nature and a sense of transcendent sacredness that lifts and strengthens our spiritual identity. Taking responsibility for a progressive journey from within means utilising all occurrences for development and goodness consistently, but this takes inner strength and not falling into forgetfulness.

Here are some ways to go about daily life with some reminders and inspiration:

Start and end the day with prayer or stillness …. developing a regular habit of quieting the mind and being still and present has many benefits physically, mentally and emotionally. Spiritually it is beneficial when it is done with a sense of sacred receptivity. Prayer or meditation or just a simple contemplation on reverence for life and existence are great ways to enter inner stillness. It is not about thinking nothing, but about letting go of the thoughts that occur, being present with the breath and the sense of letting everything fall away for a time. Physically it is best done in a comfortable but upright position, relaxing deeply into a wakeful sense of stillness. Try 3 minutes and build up to 20 minutes.
Create your own alter – Enjoy finding some symbols or ornaments that mean something about reverence for life to you, holy or sacred symbols, images of teachers or loved ones. Include a candle or lamp to light during your daily stillness and whenever you feel the need to connect or initiate an atmosphere of sacredness. You can also burn incense or place fresh flowers regularly to offer in compassion for the greater good or to whatever form of sacred connection you identify with. Those who have a personal sense of the divine can cultivate loving devotion to a form or formless sense of the divine. Many religious practices do this, yet anyone can benefit to a dedicated space in their home. Such a focus can really connect the devotee to a deep sense of love, compassion, mercy and wisdom. Keep your alter simple, not too cluttered and know the true alter lies in the heart and deep in the consciousness.
Create a daily active practice – an activity that can be done that is calming and connecting within yourself. Yoga, meditation, a walk, a special place in the garden or by a window to breath and stretch, a walk on the beach, forest or park, or a daily time to read only inspiring words of wisdom. This practice is your commitment to yourself for building a conscious connection within and to spirit. Inwardly you can combine prayer for others and the world, a meditation technique, or something you may already be doing. This is an active way to create a sense of peace and quietude within and around you. If it is done in a similar way most days, then it will develop a more powerful effect on cultivating the state of mind and connection you resonate with within.
Meditate – is a key technique for billions of souls over thousands of years. Create you own private space, find a technique that suits your temperament and is most enjoyable aside from the longer term benefits. There is much information on how to meditate and further blogs on this site will delve more into various approaches for various types of people.
Reminders during the day: Set your phone or watch timer to 3 key moments through the working day to stop for 6-10 breaths and reconnect consciously to your breath, inner stillness and maybe call to mind steps points 1,2 and 3 or a beautiful moment you have had recently.
Use meal time to settle and refocus: Give thanks every time you eat and eat in silence.
A random act of kindness – Set an intention each morning to do something to help or support someone or make their day better in any way. Do not seek recognition or thanks for it. Anonymous givings are great or doing something for a stranger. It can be different on different days and can be simple as consciously offering a smile to people. Privately review each evening what your act or acts of kindness were for the day.
Purpose and meaning in what you do: Review your work and any major interests you spend time on outside work and actually write down the deepest purpose for doing it. It may take a small list of reasons to get there. If your ‘why’ is not something with deeper meaning than earning an income or achieving personal pleasure or something practical then keep writing down ideas on how you can transform your attitude and way of doing this task so it is a practice that develops important values or qualities for you or contributes to others. Consider ways these activities can assist others or add to your quality of life. Every role in society contributes in some way. Review your ‘why’s’ regularly so you reinforce a sense of serving some meaning and purpose in all the key things that you do.
Practice gratitude and compassion. Have a daily time or a weekly time when you list or say quietly out loud at least 12 things you are grateful for. You can use the same ones regularly but try and include at least 2 or 3 new ones every few days. The more detail you give to each item the more powerful. Then consider 6 people or situations you are aware of that represent bad situations of stress or suffering and describing them to yourself until you have enhanced your empathy, understanding and urge to send out supportive and compassionate energy to them. If you only find time to do this weekly, you can still read over it daily near the start or end of each day.
Promoting balance in your life is conducive to harmony and greater spiritual receptivity. This starts with our own states of mind and energy. Overcoming destructive inertia mobilises your energy into productive activity. However, some activities can become part of our stress or self-focus in a limiting way. They can then be transformed into conscious and positive action that brings you into balance and harmony.
1. Destructive inertia: if there is something your are procrastinating about or have resistance to doing, then write down and commit to a timeline to get into action and move your energy on it.
2. Transforming activity: obvious examples are an emotional reaction or a compulsive habit that no longer serves you or others. Write down an alternative behaviour that is more positive and supportive. It may be taking a few minutes out to breath, get into a positive space then re-engage with a solution oriented mind when stressed. It could be replacing a compulsive habit with something healthy and enjoyable. Attach a key word you can use to remind yourself and commit to 21 days of using your key word (saying it out loud through the day and having it written and visible in key areas). Then when that reaction or compulsive urge comes up, you can better remember to use that key word and go for the positive behaviour immediately. Remind yourself this is a 21 day commitment to help break that habit and transform your energy to improve overall quality of life and spiritual receptivity.

Three Levels for Transforming Your Energy & Uplifting Your Consciousness

Posted on September 22, 2017November 10, 2017 by colinchenery

The three states of mind and energy are explained in Vedic philosophy. Vedanta is one of six schools of Hindu philosophy that reflects teachings in the Upanishads. These ancient texts are often referred to in Yogic philosophy and many sections contain very specific insights and instructions on the science of consciousness and awakening. The cosmology of Vedic science includes the Upanishads, the Bhagavad Gita and is embraced by traditional Aryurvedic philosophy and medicine of India. It includes three principles that can be very useful in understanding states of mind and developing a formula for transforming our energy, moods and emotions, and conditioning.

In Vedic cosmology, three principles or forces (called gunas) arose in the process of creation following the ‘big bang’. Undifferentiated primordial energy differentiated into tamas, inertia; rajas, energy; and sattva, law. It is the interaction of these forces that produced countless possibilities and combinations in the evolving universe. While pure consciousness remains forever undifferentiated, mind and body are products of the gunas which interact on a personality level as they do in the material universe.

Krishna in the Bhagavad Gita explains:

“It is the three gunas born of prakriti [the universal ground of the phenomenal universe and world] – sattva, rajas, and tamas – that bind the immortal Self to the body. Sattva – pure, luminous, and free from sorrow – binds us with attachment to happiness and wisdom. Rajas is passion, arising from selfish desire and attachment. These bind the Self with compulsive action. Tamas, born of ignorance, deludes all creatures through heedlessness, indolence and sleep.

Sattva predominates when rajas and tamas are transformed. Rajas prevails when sattva is weak and tamas overcome. Tamas prevails when rajas and sattva are dormant.

When sattva predominates, the light of wisdom shines through every gate of the body. When rajas predominates, a person runs about pursuing selfish and greedy ends, driven by resltelssness and desire. When tamas is dormant, a person lives in darkness – slothful, confused, and easily infatuated.” (14:5, 10-13)

So how does this apply to us?

Level 1

Tamas includes inertia, resistance and self justification, is characterised by the inner voice that says “Who cares?”, “What does it matter”, “ I can’t be bothered!”, “What does it matter if everything goes to hell!” and simply “I don’t care”. Also when we are in overwhelm and make situations and things bigger than ourselves, we often are up against our very own resistance. Tamas is the escapist in us that wants to avoid or run. Drowsiness, mental blocks and focusing on obstacles instead of solutions is another play of tamas.

Easwaran in his guide to the Gita called “Essence of the Bhagavad Gita” in explaining this cites not wanting to get up in the morning as a great warning that tamas is in ascension. He says it’s best not to weigh pro’s and con’s which plays into tamas’ hands, but flinging the covers away and leaping out of bed. It is Easwaran’s example of life consisting of small moments where we can transform inertia into energy – tamas into rajas – with decisiveness and action.

Level 2

Rajas enables us to get things done. When it predominates we are energetic, goal oriented, full of drive and passion. However, rajas is also the glue of attachment that can lock us into the pursuit of temporary pleasure, profit, status or power when imbalanced. When we can’t rest and get fixated on needed outcomes, when we are neglecting our inner selves and connection to life beyond ourselves, then balance is found in transforming rajas into sattva.

If we are not engaging our values and have a higher purpose in what we are doing then the task and the outcomes can only provide temporary satisfaction and fulfilment at best, while more often we can feel a sense of emptiness, stress and lack of fulfilment. When each day has meaning and purpose our intentions, state of mind and integrity in what we do become the art and fulfilment of our time and energy rather than just the outcomes. Transforming rajas doesn’t mean changing what we do as much as redefining a meaningful how and how we are doing it. An example is turning our intentions or ‘why’s’ into loving and compassionate ones. The ‘doing’ then becomes part of our own development and inner practice rather than being just a means to an ulterior end. We transform rajas by focusing how we are applying our convictions and values into our actions and adding value to others ahead of attachment to outcomes.

Level 3

In the sattvic state we are energised without being driven by time or self-centred attachments. People in this state are calm, clear, kind when under pressure, and compassionate in the face of provocation. Sattva is in play when we are of service, forgiving and moving through the bumps and bruises of relationships and life situations without being overly troubled or suffering. By stepping back from investment in outcomes and self-centred gains and focus on the quality and depth of purpose in why we are doing things. Sometimes obtaining this also requires looking at life balance.

Thus, the Gita provides a formula for transforming lower energies towards an active conscious life where forgiveness, forbearance, compassion and love come into play. In nature, the guna’s go through interconnected cycles according to natural laws without intervention of mind. As human beings we can utilise our will and higher mind to draw upon rajas to transform tamas, then transform rajas into sattva and balance. We can consciously utilise these dynamics for our own transformation. In his guide book, Easwaran clarifies Sattva is not the unified state of yogi’s but it is the foundation to move beyond guna’s into universal and unified consciousness.

The Wrap …

Each time we exercise decisiveness and will power to mobilise our inertia and refine our drives, we gain progressively ability to transform our own tamasic energy and consciousness independent of the energies and impacts around us.

Generally, we have rajasic minds – thinking a lot, working often stressed and performance oriented without conscious control of what the conditioned mind is really doing. We are planning, competing, achieving or coping and often frustrated.

In sattva we can calm the mind and gain control. The conscious inner journey shows us we don’t need to act on negative thoughts and states, nor even be affected by them. When we observe (without judgement or reaction) our resentments, jealousy, doubt and fears and not act on them, we can start to transform them into sattvic energy. Not acting on conditioned and negative thinking is definitely part of maturity.

The unconscious mind is chaos and tamasic – full of past clutter and often triggered into irrelevant or destructive tendencies. For most people, it is largely a dark unknown which is tamas. This energy keeps us swinging in cycles between the gunas and makes us fickle in loyalties and commitments. It is inner conviction, standing firm in our highest resolutions and values that steadies the mind and strengthens our ability to stand firm aside from negative inner states or difficult outer circumstances.

Conviction is a critical attribute to begin to consciously transform our energies regularly. Gradually unifying our desires and mind into a focused and harmonised energy, we can make our lives a conscious reflection of our highest truths and eventually a living work of art. Transforming tamas and rajas sets the stage for such a great accomplishment, of which sattvic mind and life is the launching pad.

Recommended reading:

Essence of the Bhagavad Gita – A Contemporary Guide to Yoga, Meditation and Indian Philosophy by Eknath Easwaran (The Blue Mountain Center for Meditation, Canada, 2011)

Also there are many good translations of the Bhagavad Gita itself. An excellent one for serious readers is:

God talks to Arjuna – The Bhagavad Gita – Royal Science of God-Realization by Paramahansa Yogananda (Self Realization Fellowship, Second Edition, 1999).

Photo credit: h.koppdelaney via Visual Hunt / CC BY-ND