In present time, Preksha meditation is one of the most popular meditation techniques. It has been formulated by a Jain guru fromIndia, Acharya Mahapragya and is a perfect combination of religion and modern science. Preksha is all about profoundly seeing the self.

Benefits of Preksha meditation:

Preksha meditation helps purification of emotions and consciousness. You can realize the self with Preksha. Its continuous practice brings several positive changes in your personality. With Preksha you can overcome negative emotions and feelings including anger, hatred, jealously, envy, greed, fear, violent behavior, nervousness and emotional disturbance. And at the same time there is enhancement of positivism in your attitude and behavior. It helps increasing will power, memory, self confidence, decision making and understanding. By practicing Preksha there is improvement in psychosomatic diseases. It cleanses and relaxes mind.

At physical level Preksha meditation helps strengthening immunity, controlling blood pressure, improving functioning of nervous system, endocrine system and blood circulation system. With Preksha you can overcome various addictions and bad habits.

Technique of Preksha meditation:

Preksha meditation deals with every aspect of human being. It is divided in seven sections. Beginners may practice first three steps.

1. Kayotsarga (Deep relaxation with self awareness)
2. Antaryatra (The journey within)
3. Shwas  Preksha (Awareness of breath)
4. Sharir Preksha (Awareness of body)
5. Chaitanaya Kendra Preksha (Awareness of psychic centers)
6. Leshya Dhyan (Awareness of psychic colors)
7. Anupreksha (Contemplation)

For practicing Preksha meditation you must select a quiet place without disturbance. Spare approximately fifteen minutes in the beginning. This time can be increased gradually to thirty minutes depending on your experience and interest in meditation.

Posture:

Sit either on a chair or on a floor. Keep your body erect with spine straight. In case you are sitting on floor, you can select any of these postures depending on your comfort, lotus posture (padmasana), half lotus posture (ardha padmasana) or simple posture (sukhasana). Your hands must rest on your knees with palms facing upwards. Hands must be in Gyan mudra i.e. index fingers of hands touching thumbs. Gently close your eyes.

In the beginning you can recite any mantra of your choice, likeOmor any other mantra. Chant for nine times.

Meditation:

Kayotsarga (Deep relaxation with self awareness): Keep your body motionless. Relax various organs of your body. Move your awareness on different parts of your body starting from feet to head and by the process of autosuggestion feel relaxation process on particular parts. Experience every part is relaxed including all muscles, nerves, blood vessels, various organs and systems of your body. And feel your entire body relaxed.

Keep your mind alert and awake during relaxation process.

Duration of this exercise is around ten minutes.

Antaryatra (The journey within): While maintaining your body in a constant and motionless state, draw your attention on lower end of your spine. This is known as center of energy. Slowly move your attention to upward direction along spinal chord and reach to the top of your head, where brain is located. This end is your center of wisdom. Stay there for few seconds and now move your attention downwards from head to the bottom of spine. Complete cycle from center of energy to center of wisdom and back activates your various hidden powers and facilitates free flow of vital life energy in upward direction.

This process of meditation takes about five minutes.

Shwas Preksha (Awareness of breath): Breathing is a natural process. You need not pay attention for normal breathing process. Adults normally have a breathing frequency of 12 to 20 breaths per minute. Lowering breathing frequency increases life expectancy. It is said; saints living inIndia go toHimalayas and live for hundreds years as they master their breathing process and reduce their frequency to a great extent.

This meditation helps increasing duration of breaths thus reducing its frequency. This helps increasing chances of longevity and improving efficiency of mental faculties.

With closed eyes take slow but deep breaths. Pay your attention and feel its presence at your naval region. On breathing in, your stomach expands and on breathing out, stomach contracts. Be aware of this expansion and contraction at your naval. Make it sure that not a single breath must go unnoticed. Regulate your inhaling and exhaling process such that it takes equal time. It should be synchronized. Now move your attention to the tip of your nostrils. Create awareness of breathing process. See that you are breathing in and breathing out. While breathing in, feel a sensation of cool air and while exhaling, feel warmth air at the tip of your nostrils. Keep a vigilant eye on movement of breaths.

Later you can add mantra So’ham with breathing process. While breathing in, chant ‘So’ and on breathing out chant, ‘Ham’. Continue this awareness for sometime.

Slowly withdraw your attention from breathing and be aware of your surrounding. Slowly open your eyes. This session of Preksha meditation is over.

This exercise will take ten to fifteen minutes.

With regular practice you can learn to increase the duration of breaths from twelve per minute to eight or six. This helps you keeping healthy and adds year to your life.

Now that you have learnt Preksha meditation, by regular practice you can you can get its benefits.

Wishing you success in all that you do.

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