Swami Sivananda Hints on yoga sadana

Advice for Beginners starting yoga sadana

Everything must be done gradually. It is very difficult for a man who was in the world to be in
entire seclusion. It will be very painful and troublesome for a beginner. He should slowly
train himself by observing Mowna often.


The place wherein you can get concentration of mind is suitable for your Yogic practices. This
is a general rule. There will be no use if you run from place to place.

Karma Yoga - Method to follow

When you do Karma Yoga you must be free from egoism. You must not expect any reward or
appreciation for the work that you do (Nishkama). You must have a balanced mind in success and
failure.

Mind control to overcome difficulty

Most of the difficulties arise in your daily life if you do not have a proper control over your
mind. For instance, if a man does evil to you, instantly you want to revenge, to extract tooth
for tooth, tit for tat policy, to return anger for anger. Every reaction of evil shows that the
mind is not under control. By anger one loses his energy. Balanced state of mind is not possible. From anger all other impurities emanate. Anger controlled properly, becomes transmuted into an energy so powerful as to move the whole world.

Mantra Sadana

A Mantra is a mass of Tejas or radiant energy. It transforms the mental substance by producing
a particular thought movement. The rhythmical vibrations produced by Mantra regulate the
unsteady vibrations of the five sheaths. It checks the natural tendency of objective thoughts
of the mind. It helps the Sadhana Shakti and reinforces it. Sadhana Shakti is strengthened by
Mantra-Shakti. Mantra awakens superhuman powers.

“Only the knowledge imparted by a Guru through his lips is powerful and useful; otherwise it
becomes fruitless, weak and very painful.”

Hints on Yoga

“Siddhau visvasah prathamalakshanam”—For success, firm belief is the first condition.

Develop the power of endurance (Titiksha), learn to bear happiness and misery evenly and to pass through all phases of life, all experiences.

The endurance of all pain and torture with patience and contentment means the exercise of a distinct force which spiritualises the whole nature. The greater this force, the speedier the spiritual growth. Patience and faith should continue undiminished all through the Sadhana period.

Chitta-Shuddhi is purification of mind. Nadi Shuddhi is purification of Nadis. Bhuta-Shuddhi is purification of elements. Adhara-Shuddhi is purification of Adhara. If there is Shuddhi (purification), Siddhi (perfection) will come by itself. Siddhi is not possible without Shuddhi.

Humility is the highest of all virtues. You can destroy your egoism by developing this virtue alone. You can influence the whole world. You will become a magnet to attract the whole world. It must be genuine. Feigned humility is hypocrisy.

Control anger by practice of Kshama, Dhairya, patience and Nirabhimanata, absence of egoism.

When anger is controlled it will be transmuted into an energy by which you can move the whole world.

Anger is a modification of passion. If you can control lust, you have already controlled anger.

Wise Guidance For Sure Success

The practice of Yoga should be gradual and step by step. Extremes are to be avoided. No sudden and violent methods should be employed. Common-sense is an essential part of Yoga. Boldness is also equally essential.

Fickle-mindedness will not do on the path of Yoga. Vacillation and oscillation will retard progress and result in stagnation.

Reflect gradually and choose a method; choose a method and stick to it and persevere in it continuously. This Nishtha is necessary.

Never exert yourself. Use your common-sense. If you find any substantial benefit, continue your practice. If there is any discomfort, discontinue the practice and seek proper guidance.

A man who digs a well should not dig a foot here, a foot there, a few feet in another place and then a fourth. If he does this, he will not find water even after digging in fifty places. Once a spot is chosen, he must dig on and on in the same place and lo, he will reach the water. Even so in Yoga, one teacher, one path, one method, one master, one idea and one-pointed faith and devotion—all the above make up the secret of success in spiritual life.

The Six Chakras

There are six chakras. Muladhara is in the anus. Svadhishthana is near the genital organ. Manipuraka is in the navel. Anahata is in the heart.

The Vishuddhi Chakra is at the root of the neck. The sixth Chakra, the Ajna is in the head (between the two eyebrows).

 After gaining a knowledge of these six Mandalas or spheres, one should enter the Sukhamandala, drawing up the Vayu and sending it upwards.

He becomes one with Brahmanda, the macrocosm, who practises thus the control of Vayu. Vayu, Bindu, Chitta, and Chakra should be mastered by him.

Chitta And The Control Of Prana

1. Chitta is the Subconscious mind. It is the mind-stuff. It is the store-house of memory. Samskaras or impressions of actions are imbedded here. It is one of the four parts of Antahkarana or inner instruments, viz., mind, intellect, Chitta and Ahankara or ego.

2. Mind is formed out of wind. So, it is fleeting like the wind. Intellect is formed out of fire. Chitta is formed out of water. Ego is formed out of earth.

3. Chitta has two causes for its existence, viz., Vasanas or subtle desires and the vibration of Prana.

4. If one of them is controlled, the result is, both of them are controlled.

Recommended Books for Success, Wealth and Health

This page contains some of the great books to become successful in life.

This page is updated periodically.

REMEMBER : Reading only doesn't help, practice the methods/ideas in the books 

Self Improvement/ Personality development (Developing will power, Confidence, Communication, Memory, Positive Thinking)

As a Man Thinketh by James Allen

Interpersonal Relationship

How to Win Friends and Influence People by Dale Carnegie

Professional Success

Developing Concentration - 4 [Trataka, Various Methods of Tratak]

Trataka - Swami Sivananda

‘Trataka’ is steady gazing at a particular point or object without winking. Though this is one of the six purificatory exercises, it is mainly intended for developing concentration and mental focusing. It is very useful for the students of Hatha Yoga, Jnana Yoga, Bhakti Yoga and Raja Yoga. There is no other effective method for the control of the mind. Some of the students who claim that they belong to Jnana Yoga, neglect such important exercises since they are described under Hatha Yogic portions. Sri Ramana Maharshi the famous Jnani of Tiruvannamalai, was doing this exercise. You could have seen it clearly if you had been to his Ashram for his Darshan. While seated on his sofa in his room, he used to gaze on the walls. When he sat on the veranda in an easy-chair, he steadily looked at the distant hills or at the sky. This enabled him to keep up a balanced state of mind. Nothing could distract his mind. He was very calm and cool always. He was not at all distracted by any one even though his Bhaktas might be talking and singing by his side.

EXERCISES

(1) Keep the picture of Lord Krishna, Rama, Narayana or Devi in front of you. Look at it steadily without winking. Gaze at the head; then at the body; then at the legs. Repeat the same process again and again. When your mind calms down look at a particular place only. Be steady till tears begin to flow. Then close the eyes and mentally visualise the picture.

(2) Gaze on a black dot on a white wall or draw a black mark on a piece of white paper and hang it on the wall in front of you.

(3) Draw the picture Om (!) on a piece of paper and have it before your seat. Do Trataka on it.

(4) Lie down on an open terrace and gaze at a particular bright star or on the full moon. After some time, you will see different colours of lights. Again some time later, you will see only a particular colour throughout, and all other surrounding stars will disappear. When you gaze at the moon, you will see only a bright moon on a black background. At times you will see a huge mass of light all around you. When gazing becomes more intense, you can also see two or three moons of the same size and at times you cannot see any moon at all even though your eyes may be wide open.

(5) Select at random any place in the open sky in the morning or evening hours and gaze at it steadily. You will get new inspirations.

(6) Look at a mirror and gaze at the pupil of your eye.

(7) Some people do Trataka at the space between the two eyebrows or at the tip of the nose. Even during walking, some persons do Trataka at the tip of the nose.

(8) Advanced students can do Trataka at the inner Chakras, (Padmas). Muladhara, Anahata, Ajna and Sahasrara are the important centres for Trataka.

(9) Keep a ghee-lamp before you and gaze at the flames. Some astral entities give Darshan through the flames.

(10) Very few Yogins do Trataka on the sun. It requires the help of an experienced man by their side. They begin to gaze on the rising sun and after gradual practice they do Trataka on the sun even in the midday. They get some special Siddhis (psychic powers) by this practice. All are not fit for this Sadhana. All the first 9 exercises will suit everyone and they are harmless. The last one, sun-gazing should not be attempted until you get the help of an experienced man.

INSTRUCTIONS

When you do the practice in your meditation room, sit in your favourite Asana (posture), Siddhasana or Padmasana. At other times you can do in a standing or sitting posture. Trataka can be profitably done even when you walk. As you walk along the streets, do not look hither and thither. Gaze at the tip of the nose or toes. There are many persons who do not look at the face when they talk to others. They have their own gaze at a particular place and talk. No particular Asana is required for this Sadhana.

When you gaze at a picture, it is Trataka. When you close your eyes and mentally visualise the picture, it is Saguna Dhyana (meditation with form). When you associate the attributes of God such as omnipresence, omnipotence, omniscience, purity, perfection, etc., the name and the form of the object of Trataka will automatically disappear and you will enter into Nirguna Dhyana (abstract meditation).

Do Trataka for two minutes to start with. Then cautiously increase the period. Do not be impatient. Gradual steady practice is required. Gazing at a spot even for three full hours continuously counts for nothing, if the mind is wandering. The mind also must be on the spot. Then only you will advance in this practice and attain many psychic powers.

Those who cannot gaze steadily for a second in spite of several attempts, need not worry much. They can close their eyes and gaze at an imaginary spot at the space between the two eyebrows.

Those who have very weak eye-capillaries should do Trataka after closing their eyes on any imaginary spot within or without. Do not tax your eyes by over-practice. When you feel tired, close your eyes and keep your mind on the object of Trataka. When you sit and do Trataka do not shake the body.

Trataka improves eyesight. Many who had some eye-troubles have realised immense benefits by Trataka. Going beyond one’s own power and gazing at the sun without any help may produce serious troubles. For gazing on the sun you must have your guide by your side. The Guru will prescribe some oil to rub on your head to avoid such serious troubles and to cool the system. You should apply honey to your eyes at night when you practise sun-gazing.

The same object of gazing will appear as something else during the practice. You will have many other visions. Different people have different experiences. You will not even believe certain things when others tell you of their experiences. Trataka alone cannot give you all Siddhis. After the control of the mind, when it becomes steady, you will have to manipulate the mind by prescribed methods for the attainment of powers. Therefore the powers that are obtained by this practice may vary in different persons. It depends upon the further training of the mind, in a particular way.

Young aspirants, who pose as big Yogins, neglect such practices and ask whether this practice is Moksha. Certainly that practice itself is not Moksha. Different practices are for the attainment of Moksha. One can attain the goal by a particular method, others by different methods. Remember this point always. Otherwise you will be neglecting all the methods. You will be misguided and lose the goal if you neglect the Sadhana.

By the practice of Trataka, diseases of the eyes are removed. Eye-sight improves. Many have thrown away their spectacles after taking to this practice. Will-power is developed. Vikshepa is destroyed. It steadies the mind. Clairvoyance, thought-reading, psychic cure and other Siddhis are obtained very easily.

Once again I will tell you that Bhakti Yoga, Jnana Yoga, Hatha Yoga, Karma Yoga, etc., are not incompatibles like Cocaine and Soda Bicarbonate. They are not antagonistic to each other. Do not neglect this exercise for the mere reason that it comes under Hatha Yoga portions. Even though you may claim to be a student of Jnana Yoga or Bhakti Yoga, you can take to this practice. It is a very effective powerful remedy for a wandering mind. It prepares the mind undoubtedly for perfect Dhyana and Samadhi. This is assuredly a means for the end. You must ascend the Yogic ladder or stair-case step by step. Several persons have been benefited by this useful exercise. Why not you, also, dear friend, sincerely attempt to practise this from this moment? I have given you different exercises for Trataka. Select any one of the methods that suits you best and realise the spiritual benefits. Do this for one month regularly and let me know your experiences, benefits and also troubles, if any.

===================

 tratak is an excellent method to improve concentration and sharpen memory. It means “to gaze steadily at a fixed point”. The fixed point can be an object placed directly in front of the eyes or an inner visualisation when eyes are closed.

The impression of the object falls on the optic nerves in the retina which are connected by sensory nerves to several centres of the brain. These centres receive information through the optic nerves and send out commands. Many of these centres are asleep or inactive. Tratak increases the function of perception which awakens these inactive centres of the brain.

One of the most practical and effective ways to do tratak is to use a candle and focus on its wick.

Light the candle and place it on a small table so that the flame is exactly at eye level. Sit in any comfortable meditation asana with the head and spine erect. Adjust the position so that the candle is at an arm’s length. Close the eyes and relax the whole body. Be aware of the breath for a few minutes.

Open eyes and gaze steadily at the tip of the wick. The flame may flicker but the tip of the wick will always remain steady. Do not blink or move eyeballs. The awareness should be completely centred on the wick. If the mind begins to wander, gently bring it back to the practice. After a minute or two, when the eyes get tired or watery, close them gently.

Gaze at the image of the flame left behind. If the image moves up or down, or from side to side, observe it and try to stabilise it. When the image of the flame begins to fade, try and bring it back. When the image is no longer retained, gently open the eyes and gaze at the tip of the wick again and repeat the procedure. Practise 3-4 rounds.

 

BENEFITS

Besides concentration and memory, tratak enhances will power.

It is an excellent way to clear accumulated complexes, problems and suppressed thoughts from the mind.

Regular practice makes the eyes clear and bright.

It balances the nervous system, relieving nervous tension, anxiety, depression and insomnia.

It is an excellent preparation for meditation.

 

TIPS

Choose a clean and dark room for practice.

Start with 5 minutes and gradually increase the time to up to 15 minutes.

Avoid undue strain. Slowly train the eyes to avoid blinking during the practice.

Slowly move your eyeballs clockwise and anticlockwise 2-3 times and blink rapidly a few times to relax. After completing the final round, rub your palms together to make them warm and place them on your eyelids without applying pressure. Repeat 3 times.

Tratak is best practised after asana and pranayama as an integrated approach. Take the guidance of a teacher.

Though tratak can be practised at any time of the day, early morning or evenings are good.

 

PRACTICE OF THE WEEK

Begin with a few asanas to loosen up the body, followed by anulom vilom pranayama (refer September 5 tabloid!). Then begin tratak.

https://gulfnews.com/lifestyle/health-fitness/yoga-for-improving-concentration-1.1579936

 

How to be successful - Way to Success - Secret of Success

Secret of Success

Swami Sivanadha Books - My Favourites

1) Sure ways for success in Life and God Realization
2) Concentration and Meditation
3) Practice of Nature Cure
4) Japa Yoga
5) Health and Diet
6) Practice of Ayurveda
7) Mind its Mysteries and control
8) Thought Power


Tamil Books

•  சுவாமி சிவானந்தரின் "மனமும் அதன் ரகசியங்களும் அதை அடக்கி ஆளும் வழி முறைகளும்",

Developing Concentration - 3

EXERCISES

1) Counting with just your eyes - take a newspaper and count the lines / words in any one paragraph using only your eyes without pointing your finger at each word. Do with another paragraph and page.

2) Mental Repetition (2 min) - choose an inspiring word / phrase and repeat it silently in mind for 2 min. Try to reach upto 5min. "I am a peaceful soul", "I am a happy soul", "All is well", "My concentration is good"

3) Absolute Focus - on small triangle, square or circle. Color it and put it in front of you, keep attention on the drawing. Try to visualize

§ "Your concentration has to be Right Concentration: just right, on an even keel, all the time. Whatever you do — sitting, standing, walking, lying down — don't let it have any ups and downs."

"உங்கள் மன ஒருமைப்பாடு சரியான மன ஒருமைப்பாடாக இருக்க வேண்டும்: எல்லா நேரத்திலும் சரி சமமான நிலையில் இருக்க வேண்டும். எதைச் செய்தாலும் - உட்காரும் போதும், நிற்கும் போதும், நடக்கும் போதும், படுத்திருக்கும் போதும் - மன ஒருமைப்பாட்டில் ஏற்றத் தாழ்வுகள் இல்லாதவாறு பார்த்துக் கொள்ள வேண்டும்."

§ "Concentration: You have to learn how to do it, how to maintain it, and how to put it to use."

"மன ஒருமைப்பாடு: அதை எப்படிச் செய்வதென்றும், எப்படிப் பராமரிப்பதென்றும், எப்படிப் பயன்படுத்துவ தென்றும் கற்றுக் கொள்ள வேண்டும்."

§ "Once you catch hold of the mind, it'll stay in the present, without slipping off to the past or future. That's when you'll be able to make it do whatever you want."

"நீங்கள் மனத்தைக் கட்டுக்குள் கொண்டுவந்தபின், அது நிகழ் காலத்திலேயே இருக்கும். கடந்த காலத்திற்கோ, எதிர் காலத்திற்கோ அது நழுவிச் சென்று விடாது. அப்போதுதான் நீங்கள் விரும்புவதைச் செய்யும் வகையில் அதை நடத்தலாம்."


src: https://sites.google.com/site/budhhasangham/fuang/fuang10

James Allen books in Tamil - ஜேம்ஸ் ஆலன் தமிழ் புத்தகங்கள்

ஜேம்ஸ் ஆலன் (28 நவம்பர் 1864 - 24 சனவரி 1912) ஆங்கில தத்துவ எழுத்தாளர், சுய முன்னேற்றம் மற்றும் உத்வேகம் அளிக்கும் புத்தகங்கள் எழுதுவதில் வல்லவராக அறியப்படுபவர். இன்று காணப்படும் பல்வேறு சுயமுன்னேற்ற புத்தகங்களுக்கு முன்னோடி இவரின் புத்தகங்கள் 

JamesAllen Free Library

ஜேம்ஸ் ஆலன் எழுதிய “From Poverty to Power”என்ற நூலின் முதல் பகுதி “The part of prosperity” ஆகும். அதனை வ.உ.சி. “வலிமைக்கு மார்க்கம்” என்று மொழி பெயர்த்தார். 

ஜேம்ஸ் ஆலன் எழுதிய “From Poverty to Power”என்ற நூலின் இரண்டாம் பகுதி “The way to peace” ஆகும். அதனை வ.உ.சி. “சாந்திக்கு மார்க்கம்” என்று மொழி பெயர்த்தார். 


 ஜேம்ஸ் ஆலனின் “As a man Thinketh” என்ற நூல்.அதை வ.உ.சி. “மனம் போல் வாழ்வு” என்று மொழி பெயர்த்தார்.


”As a man Thinketh“ -- http://www.consciouslivingfoundation.org/ebooks/Allen,%20James%20-%20As%20A%20Man%20Thinketh.pdf

”மனம் போல் வாழ்வு” புத்தகம் வாசிக்க - https://www.projectmadurai.org/pm_etexts/utf8/pmuni0457_02.html

ஜேம்ஸ் ஆலனின் “Out from the heart” என்ற நூலை வ.உ.சி. “அகமே புறம்” என்று1914இல் மொழி பெயர்த்தார்.இந்நூல் மனோ நிலைமையின் வலிமையை விளக்குகிறது. நம் மனம் அளவு கடந்த வலிமை உடையது. மனதால் ஒரு மனிதனை ஆக்கவும் முடியும். அழிக்கவும் முடியும். அதனால் மனிதன் நல்லவற்றைச் சிந்திக்கும்படி
மனதைப் பழக்கப்படுத்த வேண்டும். 

https://books.dinamalar.com/books_main.asp?ty=1&apid=1356