In today’s world, we are so involved and busy that we forget to live in the present. These daily tasks lead to physical and mental strain, stress develops, and there is no internal harmony. Meditation is a practice to help achieve that harmony between your body and mind.

1. Meditation: Calmness ofMeditation: Calmness of
the Soulthe Soul
By: Shri Shrutpragya Swami

2. IntroductionIntroduction
 ShrutPragnaji SwamiShrutPragnaji Swami
 Peace of Mind Foundation, Rajkot, GujaratPeace of Mind Foundation, Rajkot, Gujarat
 BackgroundBackground
 Jain ReligionJain Religion
 MedidationMedidation

3. MeditationMeditation
In today’s world, we are soIn today’s world, we are so
involved and busy that weinvolved and busy that we
forget to live in theforget to live in the
present. These daily taskspresent. These daily tasks
lead to physical and mentallead to physical and mental
strain, stress develops, andstrain, stress develops, and
there is no internalthere is no internal
harmony. Meditation is aharmony. Meditation is a
practice to help achievepractice to help achieve
that harmony betweenthat harmony between
your body and mind.your body and mind.

4. What is Meditation?What is Meditation?
 Meditation techniquesMeditation techniques
 Latin Meditatio from a very meditariLatin Meditatio from a very meditari
 To think, to contemplate, devise, ponderTo think, to contemplate, devise, ponder

5. What is Meditation?What is Meditation?
 In the Western world, meditation focuses onIn the Western world, meditation focuses on
thinking & Contemplatingthinking & Contemplating
 In the Eastern world, it’s called ‘Dhyana’, theIn the Eastern world, it’s called ‘Dhyana’, the
focus is on internal spirituality which goesfocus is on internal spirituality which goes
beyond the mind and thinking:beyond the mind and thinking:
 1) Concentration on a particular object1) Concentration on a particular object
 2) Practice for awareness2) Practice for awareness
 Simply put, meditation helps improve mentalSimply put, meditation helps improve mental
concentration and self awarenessconcentration and self awareness

6. ConcentrationConcentration
 Three types:Three types:
 Distractive concentrationDistractive concentration
 Productive concentrationProductive concentration
 Spiritual ConcentrationSpiritual Concentration

7. Why Meditate?Why Meditate?
 Increases ability toIncreases ability to
concentrateconcentrate
 Increases awarenessIncreases awareness
 Increases working capacityIncreases working capacity
and efficiencyand efficiency
 Improves calmnessImproves calmness
 Awakens spiritual energyAwakens spiritual energy
 Meditation ClipMeditation Clip
 Helps answer the questionHelps answer the question
“Who Am I?”“Who Am I?”
 Helps us find the strength toHelps us find the strength to
overcome challenges throughovercome challenges through
inner calmnessinner calmness

8. How to Meditate?How to Meditate?
 1) (Kaigupti – Body + Stability)1) (Kaigupti – Body + Stability)
 Sit somewhere and try to keep your body steady for 10Sit somewhere and try to keep your body steady for 10
minutes. Practice this for a month, once a day.minutes. Practice this for a month, once a day.
 Body stability is a requirement for meditation.Body stability is a requirement for meditation.
 Example: Imagine a pot filled with water. The body is like theExample: Imagine a pot filled with water. The body is like the
pot and the mind is like water. If we cannot stabilize the pot,pot and the mind is like water. If we cannot stabilize the pot,
the water can never become stable.the water can never become stable.

9. How to Meditate? (cont)How to Meditate? (cont)
 2) (Swasdarshan Sadhna – Practice of observing2) (Swasdarshan Sadhna – Practice of observing
breathing)breathing)
 Close your eyes and focus on breathing. Breath normally;Close your eyes and focus on breathing. Breath normally;
don’t apply pressure or force. When you focus ondon’t apply pressure or force. When you focus on
breathing, the mind will naturally become calm and quiet.breathing, the mind will naturally become calm and quiet.
Do it for a minimum of 10 minutes and graduallyDo it for a minimum of 10 minutes and gradually
increase.increase.

10. BreathingBreathing
 The simplest and easiestThe simplest and easiest
form of meditation isform of meditation is
breathingbreathing
 Simplest because it isSimplest because it is
inherentinherent
 Easiest because it isEasiest because it is
involuntaryinvoluntary

11. How to Meditate? (cont)How to Meditate? (cont)
 3) (Vichardarshan Sadhna – Practice of3) (Vichardarshan Sadhna – Practice of
observing thoughts)observing thoughts)
 In this step you will focus on the thoughts. ObserveIn this step you will focus on the thoughts. Observe
your state of mind: whatever thought comes to mind,your state of mind: whatever thought comes to mind,
look at it neutrally without an opinion or reacting to it.look at it neutrally without an opinion or reacting to it.
Do it for a minimum of 10 minutes and graduallyDo it for a minimum of 10 minutes and gradually
increase.increase.

12. PracticePractice
 Now let us practiceNow let us practice
meditationmeditation

13. Meditation RulesMeditation Rules
 Sit on a yoga mat or asana in a quiet and cleanSit on a yoga mat or asana in a quiet and clean
placeplace
 Always practice on an empty stomachAlways practice on an empty stomach
 In general, morning time is bestIn general, morning time is best
 Keep your back and neck straightKeep your back and neck straight

14. Question & AnswerQuestion & Answer

15. BlessingsBlessings
 Make meditation a part of your lifeMake meditation a part of your life