Little book, easy practice to Mindfulness /Meditation | 1

Acharya Girish Jha. Reproduction of any part in any matter is prohibited. Right of use to all those
who have attended the program. Pl visit for privacy policy, disclaimer at

http://www.authenticyogatradition.com/

Little book, easy practice to Mindfulness /Meditation | 2

Little book, easy practice

to Mindfulness / Meditation
(Mindfulness series- Volume-1 of 5)
A practical guide to meditation/mindfulness -1
__________
Simple Mindfulness practice -1

Little book, easy practice to Mindfulness /Meditation | 3

(Girish Jha)
(Published for aspiring students treading the path of self-discovery)
Know-practice-live and awaken to your real self in a series of 10 booklets

Little book, easy practice to Mindfulness /Meditation | 4

In loving memory of
Swami Laxman Das Avadhootji
Great Himalayan master
And
My mentor and Guide

Little book, easy practice to Mindfulness /Meditation | 5

(The Basic Mindfulness/ Meditation)

Copyright 2014 by Girish Jha and Shreyas USA LLC
34 Shetland Road, East Brunswick, NJ 08816
http://www.girishjha.org/
Email: info@girishjha.org
Phone: 732 642 8895 / 732 387 2171
All rights reserved. No part of this book may be reproduced or transmitted in any
form or by any means without written permission from the author.

ISBN-13:978-1512279023
ISBN-10:1512279021
Buy or donate by PayPal at guruji220@gmail.com)

Publishers note
Meditation is an integral part of yoga, tantra, spirituality and mysticism. During
the last seven decades, meditation attracted the attention of scientists and
researchers to explore the efficacy of these practices for holistic health and
adjunctive/alternative management of illnesses.
It is not uncommon in the present age, for medical experts to recommend
meditation and mind-body practices to their clients/patients. Many people accept
the practices blindly, whereas, others explore rationally before they practice. It is
important to understand the philosophy, practices, rituals, customs etc. associated

Little book, easy practice to Mindfulness /Meditation | 6

with any meditation/mindfulness practice. There is also need for redefining the
practices without deviating from the fundamentals.
The present booklet is a series on mindfulness/meditation. The subject of
meditation has been discussed by more than three thousand masters who lived,
from 5000 BC until today. The tradition has evolved, the knowledge and practices
of meditation for more than five thousand years has evolved too. There are more
than three thousand practices of meditation. These practices involve
customizations by the masters for individuals and their temperament which will be
discussed in future booklets.
After travelling and living with many Himalayan masters for a period of twentysix years, I met my master, Swami Laxman Das Avadhootji who walked alone
guiding, teaching and inspiring genuine seekers. He lived like a traditional master
as we read in many texts of the authentic yoga tradition. He hardly shared any
platform as he used to say; those who have intense aspiration, will meet the
master on the path of yoga. Everything that is written in this booklet comes from
him. His wisdom is infinite and so vast that I cannot put everything in one book
that is why I started a series on meditation.

Little book, easy practice to Mindfulness /Meditation | 7

How to read the series of booklets and progress on the path

Mindfulness/meditation is the highest and the second last limb of yoga, Tantra,
spirituality, mysticism and other related disciplines. Buddha practiced under
twenty-six masters in order to prepare himself, before he met his last master,
known by the name Alar Kalam who guided him to the famous middle path. The
great master, Ram Krishna Paramhamsa, practiced for years before he met his last
master leading him to awakening, realization and transformation. Many people
think that mindfulness/meditation is the here and now and often say to be
mindful, be in the present moment or be aware in the moment. They conclude that
awakening to that higher state is attained and realized. However, it is possible for
those whose mind since birth is calm and not attached to the outer forces of nature
to attain it. There are people, who have reported, sudden awakening and
realization. There are still people who follow an arduous path of regular practice
for years before awakening takes place. I have frequently modified and customized
the practices without deviating from the fundamental principles to help, guide and
encourage people to tread on the path to succeed. All meditations/ mindfulness
practices are one and the same but they need customizations, depending on the
temperament of the people practicing it. These customizations became different
traditions or so called schools but they are basically all the same. No master in any
tradition has claimed that he/she is teaching something different from their
predecessors.
Keeping to the facts above, a series of five booklets are planned to be published to
give a glimpse of the tradition, philosophy, practices and its applications. It is
important to note that if one does not benefit by one practice /program, written in
one booklet, he/she may benefit by other practices that are customized. That is
how I conduct mindfulness/meditation programs. A series of five levels of Simply
Shanti Meditation is another mindfulness/meditation practices that will be
explored in detail. Every booklet in the series has a separate section of customized
mindfulness/meditation.

Little book, easy practice to Mindfulness /Meditation | 8

The series of 5- booklets on mindfulness/meditation and Audio Books for
practices are:
1.
2.
3.
4.
5.
6.

Little book, easy practice to Mindfulness

Doing nothing to nothingness: Mindfulness for everyone
Mindfulness/ Meditation: 20 hours plan to succeed
The easy path to Mindfulness/meditation
Be Mindful Here and Now: Guide to Mindfulness/Meditation
Audio Books of live sessions given to individuals and groups
Guide to Mindfulness: Audio guide and practices

Little book, easy practice to Mindfulness /Meditation | 9

Acknowledgments
I have taught and have been teaching the conducting of workshops and seminars
for individuals and groups for the last thirty-three years. I also conducted
individual sessions for preventive health care, guiding and coaching individuals to
manage stress and stress induced illness. I acknowledge all participants who
helped me evolve the practices of meditation based on their temperament, issues
and problems.
I offer special thanks and gratitude to Barbara Kauz who did the proof reading of
the book and suggested valuable changes in the book. I always like, love and thank
Deepak Gupta, who help in designing, layout and publishing the book on Amazon.

Little book, easy practice to Mindfulness /Meditation | 10

Table of Contents
Publishers Note .....5
How to read the series of booklets and progress on the path....6
Acknowledgements ..8
Preface ....10
Introduction .11
Chapter 1 What is meditation/mindfulness- definitions? .............13
Chapter 2 What is meditation/ mindfulness? ...............................................17
Chapter 3 What meditation/mindfulness is not? ..........................................20
Chapter 4 Prepare for meditation/mindfulness ............................................25
Chapter 5 Practice of basic mindfulness/meditation ......30
About Acharya Girish Jha ......35
Disclaimer .....38

Little book, easy practice to Mindfulness /Meditation | 11

Preface
The present book outlines the eternal tradition of all the great masters who
developed, experimented with, and validated the systems of yoga while spending
their lifetime in Himalayan caves, near holy rivers like the Ganges, Godavari,
Narmada, and in different places throughout the world. Yoga finds its references
in the scriptures of India aimed at change in consciousness, awakening to spiritual
consciousness, and transcending the limitations of mind.
It is difficult to trace the origin of yoga, however, Hiryangarbha is known as a
person or manifestation of supreme consciousness within the great Rishis {wise
masters}, who revealed the yoga system. Later texts confirm that Lord Krishna
and Lord Shiva are the originators of Yoga. There is a lineage of masters and
verbal traditions that continues this eternal tradition even until today. The modern
term mindfulness, finds references in the Sanskrit and Pali languages, in the
words Sakshi, Preksha and Vipassana.
The eternal tradition transcends the barriers of cults, dogma, belief, lifestyles,
languages and gender. It is a journey begun which never ends. A journey untold
which is a journey from confusion to fusion that dispels ignorance dissolves
sufferings and problems.
Let all beings attain excellence in their endeavor while practicing
meditation/mindfulness, depending upon their temperament, and evolve
consciously to become one with every being on earth, inspire humanity to dispel
ignorance and participate in the Natures purpose of evolving everyone.

Acharya Girish Jha

Little book, easy practice to Mindfulness /Meditation | 12

Introduction
Meditation has attracted global attention in our times. Google and Bing have more
than thirty million pages/sites on meditation alone. Many reputed medical
institutions/ experts have done studies on the subject of meditation. Meditation is
a state of consciousness that is beyond the mind. That is why all meditations are
searching ways and means to transcend the mind. It is a state where dualities and
divisions created by the mind are kept in abeyance. The mind can ponder
meditation but cannot really define it. That is why there are many definitions.
These definitions often seem to contradict one another. Reasoning may help one
to remove the doubts about meditation but cannot help us to tread its path.
Wisdom and practice are two essentials needed for meditation to succeed.
It is fascinating to note that modern science has been studying the effects of
meditation on the body, mind, brain and consciousness. In the last seven decades
of study on meditation, barring few exceptions, experts have been repeating almost
the same results positive changes in physiology, biochemistry and psychology.
Because meditation is very subjective in nature, science needs to starts afresh and
should develop subjective parameters to study meditation. No doubt there is a need
to understand it from an objective oriented approach but justice to any
meditation/mindfulness practice can be done only when subjective, verifiable
parameters can be developed.
It is important to mention here that science begins its journey from matter and
marches towards consciousness but yoga/meditation/Tantra begin their journey
from consciousness to explain the material existence. We need to discover the
common ground as many masters declare that consciousness is manifest matter
and matter is un-manifest consciousness. They are two sides of the same coin,
which is existence.
I am a humble student on the path of yoga, Tantra, science and spirituality. From
the time, I started the practice I always tried to understand it through reasoning.
However, we need to move ahead from that and should explore consciousness in
relation to meditation. Evolve and help others to evolve is goal of the practices,
benefits, importance and applications of meditation. Meditation is conscious
evolution and transformation that helps one to evolve into new /higher states of

Little book, easy practice to Mindfulness /Meditation | 13

consciousness that is free from dualities, stress, and sufferings due to ignorance.
When meditation evolves one, inner peace, calm, happiness, wisdom all
attributes of consciousness starts manifesting into the body, life, mind attitude,
behavior, personality etc. That is how it helps naturally to evolve others too.
The time has come now, when meditation should become free from dogma, cult,
religion and belief. I have referred to the fundamentals of meditation from the age
old science of yoga, Tantra and spirituality in this booklet. I hope people reading
the booklet and doing the practices will derive immense benefits.

Little book, easy practice to Mindfulness /Meditation | 14

Chapter One- What is meditation/mindfulness- definitions?

Three definitions of mindfulness/ meditations from authentic masters

Three states of consciousness needs to be transcended to enter the

mindfulness/meditation states.

Turiya or fourth state of consciousness is mindfulness /meditation

Mind to No-Mind to Mindfulness/meditation state

Chapter One- What is meditation/mindfulness- definitions?

Let us know how the masters defined meditation.
The ancient master, Kapila, who propounded Samkhya (one of the six Indian
philosophical systems), defined meditation as follows;

Dhyanamnirvishyammanh

Meditation is emptiness (state) of mind

The famous Sutra of Patanjali said:

yogaschitvrittinirodha

Emptying the contents of the mind is meditation.

Buddhism in its eight fold noble path explains mindfulness as the seventh step.
Mindfulness as people call it is termed Samyaka Smriti. If one translates the two
words literally, it means right memory.
Samyaka Smriti

There are more than 50 definitions of mindfulness given by ancient masters in

different texts but I am referring to only three definitions in this booklet. They will
help one to understand the philosophy, practice and applications of meditation.

The above definitions, though different, helps one to appreciate the very reasoning
that may become aides and barriers in understanding meditation and its practice.
Emptiness of mind is meditation. But the mind is helpless as it cannot perceive or know
what is beyond the mind. We know when the mind divides things into subject and object

Little book, easy practice to Mindfulness /Meditation | 15

and the relationship between them. When there is no I, there is no you.

Hence

relationship between the two also does not exist. Can the mind understand the state of
meditation? The simple answer is meditation is a state that transcends the mind. What is the
solution

then?

Practice

and

wisdom

are

the

answer.

When

one

practices

meditation/mindfulness by the mind to end the mind, to enter the meditative state that is
both subject of wisdom and the practice.

We need to practice with conscious awareness to end the mind or go beyond the mind or
transcend the mind. We move from waking state to awakening state which is meditation.
Hence, any conditions that allow sleeping or dreaming, cannot lead one to
mindfulness/meditation.
We are aware of three states of consciousness the dream, sleep and waking states. In the
waking state there is consciousness (awareness) and thoughts or contents of the mind. In
the dream state, there is unconsciousness and contents of the mind. In the sleep state, there
is neither consciousness (awareness) nor contents of the mind. This metaphor is given for
the understanding of meditation only. The ancient masters declare that there is fourth state
that they named in Sanskrit as Turiya. The word Turiya means fourth. These masters
avoided all confusions and conflicts by naming the meditative state as the fourth state of
consciousness. What master Kapila defines as the empty state is the Turiya state of
consciousness, where the mind is absent or kept in abeyance?

The second definition defines meditation as a method of emptying the contents of the mind.
The method of emptying of the mind requires effort where the state of emptiness is a
matter of awakening. Patanjali explains in details the fivefold modification of the mind and
ways to empty the mind. Many authors explain the definition as control of modifications of
the mind but that is not true. Whatever one controls, it demands effort and the effort cannot
remain indefinitely. The effort to control may bring fatigue and exhaustion. There are other
factors the mind cannot hold attention and sustain effort for long. That leads to the word
and understanding of mindfulness.
The word mindfulness is a translation in English from two words Samyak and Smriti.
Mindfulness is the seventh step of eight fold noble path of Buddhism. Many people jump to
seventh step without understanding or practicing the others. People may talk about

Little book, easy practice to Mindfulness /Meditation | 16

meditation or mindfulness as an effortless process but it takes one to begin with the first
seven steps of the eight fold noble path. That is how the great master explains the eight
limbed path of yoga.

What is mindfulness/meditation?
All three definitions are the same, written from different points of views. If one is
outside ones home, one is aware naturally of neighbors, front yard, cars parked,
people moving, sky etc. But when one enters ones home, all that disappears
naturally and one become aware of what is present in the room or home. More or
less, the same thing happens, when one enters meditation, all contents of mind
seems to disappears or kept in abeyance and one becomes aware of something
beyond mind. This may be said as Meta awareness, or Turiya state or
mindfulness or awakening is a state of consciousness beyond mind.
According to masters, Turiya or meditative state is a state of Meta awareness or
consciousness that is of the nature of pure awareness, wisdom, truth, love, and
bliss. These are five essentials of higher consciousness, they manifests in what is
called positive emotions; experiences such as peace, happiness, calm, conscious
rest and relaxation.

It is important to keep these definitions in mind in order to understand

intellectually. This followed by the practice will surely help one to reach to
meditative or mindfulness state. One may or may not enter into meditation. It
varies from individual to individual. One is outside the home a few yards away at
one time and thousands of miles away at the other time. It is easy, simple, and
natural to walk casually to ones home when one is a few yards away. This is what
meditation or mindfulness really is. When one is thousands of miles away from
home, it will take a few hours effort to reach first outside, later inside ones home.
There are a few important facts in the above example:

The first point is that mind may be deeply involved into many negative emotions,

Little book, easy practice to Mindfulness /Meditation | 17

desires, body, instincts etc. this is equal to being thousands of miles away from
home. That person may require effort to move into non-practice. One who is just
outside ones home, is equal to being in a heightened state of awareness and can
easily practice without any distraction , natural attention etc.
The second point is how one is able to keep ones mind in abeyance. For one, it
may bring fear and for others, it may be simply a matter of joy to go beyond the
mind.

The third point is that the mind is subtle body, and body is gross mind. Not many
people are able to perceive subtler levels of consciousness, as their mind is
obsessed with the body and its sensations.

Let us understand clearly what meditation/mindfulness is not in the next chapter.

Little book, easy practice to Mindfulness /Meditation | 18

Chapter Two- What is meditation/ Mindfulness?

Is mindfulness different from meditation

Is TM alone transcends the mind or misnomer

What are synonyms of Mindfulness?

Modern scholars defy the eastern wisdom in defining mindfulness

Chapter Two- What is meditation/ Mindfulness?

The two words meditation and mindfulness are used differently by many, due to
many misconceptions and misunderstandings. These misgivings are the results of
ones preferences to use a particular word and prejudices about the other. When
Transcendental meditation (TM) stormed the western world, everyone started
talking about as it is different. In reality, all meditations are transcendental. When
one transcends the mind, it is meditation or mindfulness. The word meditation,
was associated with many practices of concentration, rituals, chanting, and
initiation like in the TM programs. TM is one approach to meditation/mindfulness.

Mindfulness and meditation if considered differently, both came from age old
science of yoga, tantra and spirituality. Sakshi, Vipassana and Preksha are three
words used for meditation/mindfulness
All three words literally means witnessing, seeing, observing and the state of
meditation/mindfulness
It is a state of pure awareness that transcends the mind i.e., time, space and
causation. It is direct perception free from the mind and mental contents. It is
attention and awareness of the present moment. When one is present inside the
home, one is aware of everything, but it may be subconsciously and habitually.
When one becomes aware, attention and awareness naturally is in the room. It is a

Little book, easy practice to Mindfulness /Meditation | 19

particular way, with a single purpose to know and discover the reality present
beyond the mind. It is difficult to say that you are paying attention in a particular
way but clearly it is nonjudgmental. If one is paying attention with a purpose, it is
an effort that defies the meditative/mindfulness state.

Stress and suffering enter into life by default. One cannot plan to be angry at
particular time of the day. If one plans and is aware, it is difficult to become angry.
Peace for example is a matter of choice. It is a conscious choice, not subconscious
choice. The researchers define mindfulness by using the phrase paying attention
in a particular way for defining meditation/mindfulness, it appears incorrect.
Meditation /mindfulness lose its meaning, practice and essence. Another example
further clarifies meditation/mindfulness. One derives pleasures by eating a
particular food but pleasure in that food is short lived. If the pleasure is in the
food, then, one can manage ones stress and sufferings by eating again. The
happiness that comes from eating the food is secondary while real happiness
remains forever present but veiled by the mind. It is independent of eating the
particular food. However, that food may have triggered the pleasurable feeling,
due to the memory. But when you are aware simply aware and mind perceives all
its contents as separate from something deeper within (unattached) generally refers
to a nonjudgmental state, it is meditation/mindfulness.

Meditation/mindfulness is essentially the same. There may be different practices

and approaches in the beginning but all leads to the same state of direct perception.
Science may try to defy the very basis of mindfulness/meditation that is termed as
the Turiya state or fourth state of consciousness, but one day, they will have to
acknowledge it. They may give any word for this state Sakshi, Preksha or
mindfulness or meditation or Vipassana, but it is difficult for them to reject the
very fundamentals of meditation- transcending the mind or being in present
moment or mindfulness or keeping the mind (that divides and perceives) in
abeyance.

Little book, easy practice to Mindfulness /Meditation | 20

One may say it is mindfulness or meditation or Sakshi or Vipassana or Preksha,

they all refer to the same state of consciousness- a state of pure awareness where
there is attention in a particular way but effortless and natural, and awakening to a
state beyond mind.

When one wakes up after a sound sleep, one wakes up to the same world but when
one awakens, one wakes up to the world beyond the mind. That is the essence of
meditation/mindfulness.
Mindfulness is like, watching the traffic, while standing across the road. One is
simply watching the traffic and is not the part of it. Similarly, when one moves the
mind within, it slows down and one goes beyond the mind, and starts watching the
traffic of thoughts and feelings from within. This is mindfulness.
When one defines mindfulness, one destroys the beauty of it. One simply
remains on the periphery of the mind that thinks, reasons, argues but does not
reach anywhere.

Little book, easy practice to Mindfulness /Meditation | 21

Chapter Three- What meditation/ mindfulness is not?

Does mindfulness/meditation has any school/style

What mindfulness/meditation IS NOT?

I can cross the river in a penny- paradox of mindfulness/meditation

Traditions of mindfulness/meditations

Practices simple it is , the greatest the mindfulness/meditation

Chapter Three- What meditation/ mindfulness is not?

I am often asked To which school /style of Meditation/mindfulness do you
belong. My simple answer my dear friends, I belong to Meditation/mindfulness
and not any schools/styles. The authentic meditation/mindfulness never divides
any practices with any school and style of meditation/mindfulness. Trust me, I
only teach and practice Meditation/mindfulness and not any schools/styles, but
what I teach embrace everything that meditation/mindfulness has to offer you.

The word Meditation/mindfulness is the most misunderstood word. A Muslim

mystic Kabir, one of the greatest masters who lived during 15th century wrote,
one master is heading a monastery, another is controlling the senses, still another
is keeping a long stick (sign of being a meditation/mindfulness master) in his
hand, Let everyone know that one moves through his intellect and not through
wisdom. The scathing attack conveys how much Meditation/mindfulness was
distorted even during that time. It is important to begin understanding what
Meditation/mindfulness is not?

Little book, easy practice to Mindfulness /Meditation | 22

What Meditation/mindfulness is not?

A religion

Magic or a trick

Dogma or belief system

Physical practices alone

Concentration focus on an image or chanting of mantra

Enjoyment or renunciation

Wearing orange color clothes, earrings, paste on head or any outer

articles

Demonstrating physiological feats like controlling heart beats etc.

Polar bear can live beneath the snow for more than six
months
I recall meeting a disillusioned practitioner of Meditation/mindfulness in
Himalayas, who claimed that he can live in snow for more than 20 days. He was
very proud of his feats and control over his body to withstand the chilly winter. I
said to him, revered practitioner, you need to practice more as a Polar Bear and
be buried beneath the snow for more than six months; are Polar Bears greater
practitioner of Meditation/mindfulness than You. He looked at me with anxiety
and left for his cave. This is merely a beginning of practice of
meditation/mindfulness where you may prepare your body for higher practices of
meditation. It is not essential for any meditation/mindfulness practice.

I can cross a river in a penny, which took you five years

A Great master Ramakrishna, once asked by a practitioner, See, I can walk on the
water and cross the river, what can you do? He smiled and asked, How long did
it take you to practice this feat? Over ten years, the person replied. The master
said to him, it takes me a penny to cross the river by boat, why should I waste
five years just to acquire this feat. I have devoted my time to meditation practice,

Little book, easy practice to Mindfulness /Meditation | 23

to awaken to peace, love and harmony. Do you live in peace all the time? The
person walked away in anger and never returned. This is what the real discipline of
meditation/mindfulness is. It is where you aim at discovering where your own self
lies.

Schools of meditation/mindfulness is for specific individual and

styles of meditation/mindfulness is a misconception
The different schools of meditation/mindfulness explained in texts refer to the path
and practices suitable to different people having different temperaments. For one
who is a physical person, physical practices before meditation/mindfulness may
help. A brief talk such as talk therapy may help the reasoning mind to tread the
path.

Chanting, singing of mantra or music may help an emotional person to

move into Meditation/mindfulness. There are no styles, however, there only are
customizations.

Meditation/mindfulness Tradition
Meditation/mindfulness is a consciousness based approach unlike modern science
that has a matter based approach. Science discovers that peace, harmony,
happiness etc. are constantly changing as they this understand from mind, intellect
and work in relative fields of knowledge. Meditation/mindfulness invites us to
venture into potential consciousness that lies beyond the mind, transcends the
body, life and matter to know the truth of existence. It becomes a consciousnessbased approach. It further declares that Peace, Love, Harmony and Bliss are our
essential nature. Due to our unconscious evolution in nature, we have lost touch;
we have forgotten our essential nature. Meditation/mindfulness is simply
becoming aware, diving deep within, and discovering the state or consciousness or
Being that transcends body, life, mind and matter. The moment we discover, we
become aware, when we live even for a single moment in that state- we experience
deep calm, infinite peace, bliss, harmony, freedom and shining wisdom in the
mind. This is the authentic meditation/mindfulness tradition, which was

Little book, easy practice to Mindfulness /Meditation | 24

discovered and perfected by thousands of spiritual master over a period of five
thousand years.

The mind is like the sky, infinite, where millions of thoughts like birds fly
constantly, of which some are conscious, subconscious, and unconscious. Like one
watches the birds in the sky, watch or look at these thoughts, flying in the sky of
the mind. What happens one awakens to the state of consciousness that is not
running, chasing the thoughts, one goes behind all the thoughts, one is calm, one is
aware and attentive of something else beyond the mind. One is in mindfulness.

Awareness in the moment is all about moving beyond all the contents of the mind.
It does not mean, one drops the contents of the mind but rather that one should
remain aware of what they are and go beyond. It is a natural state. It is neither
rejecting nor accepting by default. It also does not mean, forced attention or
practicing concentration on an object. This is meditation/mindfulness

Mind is like a river enjoy it

The mind is in flux, like a river. One can use this constant movement of the mind,
with awareness and attention. It is moving away from the mind at default; where
one picks up thoughts, feelings, and memories and relives them in that moment;
where one discovers higher state of mind/consciousness.

Practices are many yet the simplest

There are more than one thousand practices of meditation from Tantra/yoga and
other traditions. These practices can be roughly categorized in different ways.
Broadly, all meditations can be classified as passive or active practices.

The passive practices are those meditation practices where mind does not
participate actively. It is like when a trailer lifts a car and carries it, to ones home.
The car actually does nothing, still it reaches home. The mind does not practice

Little book, easy practice to Mindfulness /Meditation | 25

anything, instead, remains aware and attentive. This way, the mind becomes aware
and attentive of something beyond its own contents.

The active practices are those practices where mind uses one or more than one
method to transcend itself. It is as if one drives ones car to reach home. One
makes an effort.

Simple the practice, greater the results

The majority of people ask for complex, difficult and challenging practices of
meditation. However, active practices do not always bring the desired results. It is
difficult to make one understand that meditation is the easiest practice (that is to
say non-practice or effortless and natural). By default, the mind needs the sensory
experiences of driving the car to home, more than that of a trailer carrying the car
to the home. It is the mind at default that wants to engage actively in some sort of
practice in anticipation of the results. However, that becomes more challenging
with the less results.

Little book, easy practice to Mindfulness /Meditation | 26

Chapter Four prepare for meditation/mindfulness

External factors place, space, sound and fragrance

Common important preparation just before mindfulness/meditation

Chapter Four prepare for meditation/mindfulness

How does one goes to ones office for work? One is organized subconsciously
/consciously to wake up in the morning, follows daily routine, prepares oneself,
take breakfast and leave for the office. One needs to be organized at subtler level
in meditation/mindfulness. This organization is both external and internal. The
external organization is all about space, place, eating, thinking about the state of
body and about the time for meditation/mindfulness. Many people place great
stress on the external organization; that leads to liking/disliking these external
factors.

But

meditation/mindfulness

is

not

about

liking/disliking,

rejecting/accepting but a preparation so that mind drops wandering, sleeping, and

distracting.

External factors
Place, space, sound and fragrance
No doubt place and space should be free from dirt, insects, noises, and other
distractions. It should have good and light fragrance, soothing music, normal
room temperature (neither too cold nor too hot). All of this helps the mind to
practice in the beginning. As one succeeds in meditation/mindfulness, one
transcends all the external factors and they are not required. One should not
become slave to them and should be ready to practice in any conditions. One
succeeds in meditation/mindfulness not the external conditions.

Little book, easy practice to Mindfulness /Meditation | 27

Thinking
The great masters taught about the importance of an intense aspiration for peace,
happiness, wisdom that dwells deep within, beyond the mind. It reminds one to
prepare to drop or remain passive when thoughts enter into the mind. It also helps
one to keep practicing until success is achieved.

Time
Time is of the essence. Regularity and continuity of the practice are of prime
importance. Meditation/mindfulness is conscious journey from you to YOU.
This you is all about the contents of the mind and YOU is all about the state of
meditation/mindfulness. In the beginning, you is 99% and YOU may be 1% or
less. As one grows into meditation, this you gradually and progressively
decreases and YOU increases. This increase awakens one to inner calm, peace,
wisdom, happiness etc.

The success in meditation does not depend on how long or short the practice is,
but when ones mind does not want to return to same, old habitual and
subconscious living. Only five minutes may be enough for one to enter the
meditation/mindfulness state and hours of practice, may not help one to succeed. It
is the quality not the quantity that matters.

State of the body

It is important to avoid over fatigue, over exertion and exhaustion in the beginning
to prevent the mind from moving repeatedly on the body. However, many people
suffer from chronic fatigue and should practice meditation to help relieve fatigue,
insomnia, anxiety and other ailments.

It is the most important point to note that none of the above factors are mandatory.
Anyone can practice meditation/mindfulness in any external state. Hence, even if

Little book, easy practice to Mindfulness /Meditation | 28

the outer conditions are not favorable to the mind, one should practice it anyway,
considering it an opportunity to move the mind within for meditation.

Position and posture of the body

People, often, attending the meditation sessions complain that they cannot sit in
meditative pose. They drop the practice as if sitting in a particular position/posture
is mandatory for meditation. Who can sit for twelve years in one posture, like, the
great master, Gorakshnath? On the other hand, the great master, Astavakra, whose
body was deformed in eight places, was known as one of the greatest meditation
masters. He could neither sit nor stand for more than a minute in any position.
Mahavira, who meditated for six months in each position; while sitting, standing,
lying down on supine and sideways.

The idea of making people, sit in a posture mandatory, not only creates a sense of
helplessness but also prevents people practicing meditation. The truth is the state
of meditation is independent of anything outside, including position and posture
of the body. The meditative postures, no doubt helps to prevent one from falling
into sleep and to maintain conscious awareness but is not at all essential to
people, starting the journey into meditation.

Just before meditation/mindfulness

What should be done just before the practice of meditation/mindfulness? Many
traditions teach chanting of mantra, breathing practices, rituals. All these are
tools /devices to help the participant to move from subconscious to conscious
awareness.

But the direct approach is the best, which is, being comfortable, carefree and
causal.
There are three things that are the most important for any meditation.
They are:

Little book, easy practice to Mindfulness /Meditation | 29

Being comfortable
The word comfortable means many things contented, relaxed, calm, and happy.
It is a conscious movement of the mind on the parts of the body and body as
whole, to experience consciously, the state of comfort.

Being comfortable is a practice, which, makes the mind aware of discomfort in the
body and releasing them naturally. One can sit in any posture, acquire any position
and move into the state of being comfortable. Let every practitioner, follow,
what ones mind, naturally follows with reference to posture, position, and clothes.
Let the teachers instructions keep the mind engaged, rather, than using music. It
helps to drop any conditioning from the beginning.

Being carefree
Being carefree simply means free from all cares. Who cares- it is the mind with
all its memories, thoughts, likes, dislikes, pleasures and pains. It is a conscious
choice that is being carefree, where, mind knows, and responds with indifference
or dispassionate awareness to all of them. When one begins the practice of
meditation, with being carefree, he neither rejects nor accepts, anything. It is the
deeper mind that looks at the surface mind, and all its contents.

Little book, easy practice to Mindfulness /Meditation | 30

Being casual
Being casual means an unplanned, spontaneous, informal state of the mind. It is
the natural state of mind, which is aware but not engaged or not planning to do
anything. It is the state of mind that accepts the instructions as it comes and goes.
It is the finer and subtler state of the mind, where the mind does not force itself to
do anything. It accepts and does as the instructions come. It is the state of mind
that flows and floats but does not swim, it requires no effort.

The middle path, actually is a state of the mind, where it neither rejects what
prevents one to meditate, nor forcibly accepts, what teacher guides or teaches. It is
the state of mind that rests in the middle, like a pendulum, when it loses all its
energy and moves naturally, in the middle.

Little book, easy practice to Mindfulness /Meditation | 31

Chapter five- practice of Basic Mindfulness/Meditation

Brief notes on the practice

How to practice of teach mindfulness /meditation

How to help prepare for mindfulness/meditation?

Talks steps and practice

There are more than 10 customizations of this practice that I use for different

people in managing their stress, anxiety, fatigue, insomnia, and other problems.
These practices along with transcriptions will be published in the series of 10
books)

Chapter five- practice of Basic Mindfulness/Meditation

Note:
1.

Duration: The below transcription can be given from 10 minutes to 60

minutes.

2.

Dynamic Teaching: The teacher giving the practice should always remain a
keen observer of all the participants and modulate his/her voice, change or
repeat instructions to help practitioners to learn and be educated.

3.

Helpers and barriers: there are indirect guidance / instructions for removing
barriers and will inspire one to utilize the aides in meditation.

4.

Brief Talk: It is always good to talk briefly about different topics on

meditation for 5-10 minutes. It helps removes the barriers and prepares one
for the practice.

5.

Sharing Experiences: Meditation leads to variety of experiences, visions of

colors, images etc. It is important that the teacher should explain these
experiences and remind the practitioners about the goal of meditation.

6.

Question and Answer: The teacher should use the fundamentals of

meditation with possible rational interpretation for answering the questions
raised by the participants.

Little book, easy practice to Mindfulness /Meditation | 32

7.

Home Practice: The teacher should encourage the practitioners to practice at

home daily.

1.

Preparation
i.

Be Comfortable Have physical awareness and awareness of the world

outsidePAUSE

ii.

What does it take for the mind to leave or drop the world nothing. Be
present in the here and now. PAUSE

iii.

Become aware of the breath- PAUSE. Now breathe three deep, silent
and slow breaths Paying attention to belly and chest movements.
PAUSE

iv.

Become aware of body and breath

v.

Body comfortable, breath normal. PAUSE.

Optional (if participant find difficulty in the practice, these

optional steps can be added)
i.

Chanting 3 Oms

ii.

Aspiration to Awaken to peace and happiness within

iii.

Humming Sounds 10 times

2. Conscious rest and relaxation of the body

i.

Talk
a.

Let the mind leave the body by inducing conscious rest and
relaxation. PAUSE

b.

Mind will never leave the body if there is tension, unease and
discomfort. PAUSE

c.

Muscular tension releases just by allowing the Mind to be Present

Being present means doing nothing feeling sensation- makes one aware
YOU ARE MINDFUL PAUSE

Little book, easy practice to Mindfulness /Meditation | 33

Being present even in the room means you are aware of everything, articles,
temperature but the mind is not doing anything. PAUSE
ii.

Practice
a.

Be present on the head and neck moving the mind to every cell of
head and neck-wait- PAUSE. Experience sensations-stillnessrest and relaxationPAUSE. Be present on the right arm- doing
nothing feeling sensation- makes one aware YOU ARE
MINDFUL .PAUSE

b.

Repeat the above step in all the major parts of the body.

c.

Be present in the entire body Repeat 3 times Be present

sensations become deeper. PAUSE

3. Breath awareness 3 point awareness

i.

Step-1
a.

Breath awareness Be present WITH the breath no change in the

breath. PAUSE

b.

Being present WITH breath like being Present WITH ME here

and now

c.

You are looking at the moving breath but not changing it.
PAUSE

d.

You are present WITH the moving breath feeling the sensation of
the breath.

e.

You are MINDFUL of the breath/ present WITH breath.

PAUSE

f.

3 points are aware of moving breath IN and OUT, sensations of

breath when it is IN/OUT and aware of no change in the breath.
PAUSE. PAUSE

ii.

Step-2

Little book, easy practice to Mindfulness /Meditation | 34

a.

To engage the mind to Go within Live within Start counting the

breath when breath goes IN mentally say IN-one and when breath
returns count OUT-1. Continue. PAUSE

b.

This prevents the distractions of mind without FOCUS/EFFORT.

PAUSE

c.

If thought comes Be present WITH thought for a moment no

reaction/resistance /response --------------The thought will disappear.

d.

Counting and forgetting is an opportunity for the MIND to become

AWARE AND PRESENT. PAUSE

e.

Mind is distracted in many ways

i. When any thought comes, it distracts the mind Neither
control, nor react nor fight with the thought Be PRESENT
WITH the thought and let Mind return to counting. Just be
present WITH the thoughts. You will see when you are
present WITH thoughts, they will disappear. PAUSE
ii. You may forget counting If so, become aware of thought
and return to counting. PAUSE
iii. When I remind you of counting of breath / Be Present
WITH the breath/ Be Mindful of the breath and start
counting again from 1. PAUSE

iii.

Step-3
a.

Be present WITH the SPACE behind the thoughts/feelings/anxiety

etc. - space is infinite , it will take your mind away and then return to
the breath
i. When you look at me, you are also aware of the space
behind me. The same thing, be PRESENT with the Space
and counting. PAUSE
ii. You awaken to LIVING WITHIN. PAUSE
iii. Know and be present WITH the Space breath and
counting naturally without changing the rate of the breath.
PAUSE

Little book, easy practice to Mindfulness /Meditation | 35

4. Doing nothing looking, living, loving within state of calm, inner

poise and peace
i.

Awakening to the body sensations stillness rest and relaxation Be

present WITH the BODY. PAUSE

ii.

Awakening to the breath Sensations Calmness Be present WITH the

Breath. PAUSE

iii.

Awakening to Inner infinite space calm and quietness be present

WITH the Space. PAUSE

5. Returning with chanting together and reminder of goal

i.

Let us chant 3 OM Shanti Shanti Shanti

ii.

Share experiences

iii. Question and Answers

Optional (if participant find difficulty in the practice, these optional

steps can be added)
Mantra OM when breathing IN and Arham when breathing OUT
while focusing inside the head, inside the heart and inside the belly
i.

Become aware of the moving breath going IN and coming OUT

ii.

Let breath be the highway that does not change NOW

iii.

When breath goes IN drop OM

iv.

When breath comes OUT- drop Arham

v.

Follow if any thought comes Be Present WITH thoughts and OM and

ARHAM too and Be PRESENT with the SPACE too

vi.

Breath IN with OM touching the supreme consciousness beyond body,

mind, emotions

vii.

Breath OUT with Arham touching the truth consciousness of peace, love,
wisdom and happiness

Thank you

Little book, easy practice to Mindfulness /Meditation | 36

About Acharya Girish Jha

www.girishjha.org
http://www.girishjha.org//blog blogs
www.linkedin.com/in/girishjha - articles regularly published
www.soundcloud.com/girishjha

Acharya Girish Jha has the credit of teaching over sixty thousand people during
the last thirty years. He conducted over one thousand workshops, seminars, and
talks, actively coordinating research projects on Asthma, Diabetes and Stress
Management. He offered Yogic counseling to over two hundred couples,
conducted over three hundred Radio talk shows, and anchored over thirty TV
series on Yoga. He has experience of over nineteen thousand hours of teaching
(5000 hours of counseling included), conducting seminars, workshops and
intensive specialized and customized programs. He contributed over two hundred
articles/papers on yoga and yoga research, developed specialized practices like
Personal Transformation Programs, Relaxation Practice and Shanti meditation
suited for modern man based on the fundamentals of authentic yoga.

He organized, designed, and conducted programs for people of different

occupations Technocrats, Bureaucrats, Engineers, Doctors, Teachers, Students,
Ambassadors, Diplomats, Military officers, Doctors and Researchers. He also
Conducted Refresher, Certificate, Diploma, and Crash courses in Authentic Yoga
Tradition to teachers, officers and doctors.

He was deputed to train Mongolian Doctors in Yoga Therapy under an

International Exchange Program of the WHO; to conduct a customized program
as part of a pilot research program aimed at looking at possibility of yogic
intervention in the rehabilitation and management of HIV and Substance Abuse in
Manipur Prison, a state in India, sponsored by United Nations Drug Prevention

Little book, easy practice to Mindfulness /Meditation | 37

Program(UNDPP); to promote Yoga and Indian Culture as third secretary for the
Indian Ambassador in Jakarta, Indonesia; and as Project Coordinator aimed at
evaluating the efficacy of Yoga practices in managing High Altitude Sickness
amongst seventy thousand military officers posted in a very difficult Himalayan
mountain area in India.

His extensive knowledge of the six thousand years old yoga tradition, in-depth
understanding of over fifty-two groups of individual practices of yoga , ability for
customizing, designing programs for individuals and groups, delivering practices
in

simple,

effective

manner

combining

the

wisdoms

of

Yoga, Science and Spirituality place him as a unique Teacher, Mentor and Expert
in the field. Yoga is science of consciousness and a method of conscious evolution
and transformation as passed on to modern man by over three thousand masters
and finds references in over one thousand texts written much before 100 AD.

Acharya Girish Jha is presently Professor and Director at SHREYAS-USA - an

organization devoted to education, teaching, training and research in the field of
Authentic Yoga (science of consciousness) in the original Himalayan Tradition.
Before coming to USA on a high priority Visa in 2007, now a permanent resident,
he worked for National Institute of Yoga in the federal ministry of health and
family welfare, Government of India for twenty-six years. He holds a Masters in
Science (applied physiology and Psychology) as well as many certificates in yoga.
During the last thirty-three years, he devoted his life to learning the six thousand
years old Authentic Yoga and applied its practices for the welfare of people. He
learnt authentic yoga in the master-disciple tradition from over fifty Himalayan
masters. He is a Board Certified Professional Counselor from American
Psychotherapy Association (APA).
He presently offers his services through regular sessions on Personal
Transformation Programs, Yantra Mantra, Kundalini, Mindfulness and Shanti
Meditations (Authentic Yoga Programs); Yoga Therapy to alleviate many illnesses
ranging from IBS, Asthma, Heart Fibrillation, Cancer, Hypertension, Anxiety and

Little book, easy practice to Mindfulness /Meditation | 38

Depression. He also offers sessions on relationship issues affecting spouses,
parents and children; and specialized programs for managing youth violence,
healthy aging, Autism and awakening inherent potential aimed at Human
Excellence. All his programs and practices combine the wisdoms of Yoga, Science
and Spirituality as he is formally educated in both science and yoga. He received
his training under many Himalayan Masters.

He is skilled in communication, planning, designing, implementing, and writing

programs and practices. Strongly motivated, energetic, enthusiastic, with a high
degree of initiative and he always moves to resolve problems on a personal,
professional, social and spiritual level. Adept in all areas of Education, Research
and Training from planning, organizing workshops and seminars to actually
conducting them; from designing, developing courses and curriculum to imparting
training; from certificate to refresher courses; to offering the best, and easily
accepted courses and programs based on Yoga, Science and Spirituality (YSS) to
discover the best in the Human being.

You are welcome to contact us and offer feedback

You are most welcome to send feedback at
websites written above

Disclaimer

info@girishjha.org or through

Little book, easy practice to Mindfulness /Meditation | 39

Peace is your essential nature

In print
The series of 5- booklets on mindfulness/meditation and Audio Books for
practices are:
1.
2.
3.
4.
5.
6.

Little book, easy practice to Mindfulness

Doing nothing to nothingness: Mindfulness for everyone
Mindfulness/ Meditation: 20 hours plan to succeed
The easy path to Mindfulness/meditation
Be Mindful Here and Now: Guide to Mindfulness/Meditation Audio
Books of live sessions given to individuals and groups
Guide to Mindfulness: Audio guide and practices

Little book, easy practice to Mindfulness /Meditation | 40