Category: योग-साधना/Yoga

Shri Jagat Singh Bisht

Meditation Learning VIDEO # 8

Learn meditation step by step. Practise meditation breath by breath. The breath can take you all the way to nirvana.

When mindfulness of breathing is developed and cultivated, it is of great fruit and great benefit.

Instructions: 

Sit down with legs folded crosswise, back straight and eyes closed.

Always mindful, breathe in; mindful, breathe out.

FIRST TETRAD (BODY GROUP):

Be aware of your breath around your nostrils as you breathe in and as you breathe out.

Breathing in long, understand: I am breathing in long; breathing out long, understand: I am breathing out long.

Breathing in short, understand: I am breathing in short; breathing out short, understand: I am breathing out short.

Do not try to regulate your breath in any way. Observe your natural breath as it is.

Be aware of your body as you breathe in and as you breathe out.

Breathe in experiencing the whole body, breathe out experiencing the whole body.

Breathe in tranquilizing the whole body, breathe out tranquilizing the whole body.

Don’t worry if your mind wanders away, gently bring it back and observe your breath.

Ever mindful, breathe in; mindful, breathe out.

SECOND TETRAD (FEELINGS GROUP):

Be aware of your feelings you breathe in and as you breathe out.

Breathe in experiencing your feelings, breathe out experiencing your feelings.

Breathe in experiencing rapture, breathe out experiencing rapture.

Breathe in experiencing pleasure, breathe out experiencing pleasure.

Be aware of your mental processes as you breathe in and as you breathe out.

Breathe in experiencing mental formations, breathe out experiencing mental formations.

Breathe in tranquilizing mental formations, breathe out tranquilizing mental formations.

Ever mindful, breathe in; mindful, breathe out.

THIRD TETRAD (MIND GROUP):

Be aware of your mind as you breathe in and as you breathe out.

Breathe in experiencing the mind, breathe out experiencing the mind.

Breathe in gladdening the mind, breathe out gladdening the mind.

Breathe in concentrating the mind, breathe out concentrating the mind.

Breathe in liberating the mind, breathe out liberating the mind.

Ever mindful, breathe in; mindful, breathe out.

FOURTH TETRAD (WISDOM GROUP)

As you breathe in and as you breathe out, contemplate on the impermanence of physical and mental events.

Breathe in focusing on impermanence, breathe out focusing on impermanence.

As you breathe in and as you breathe out, contemplate on the fading away of formations.

Breathe in focusing on fading away, breathe out focusing on fading away.

As you breathe in and as you breathe out, contemplate on the cessation of suffering.

Breathe in focusing on cessation, breathe out focusing on cessation.

As you breathe in and as you breathe out, contemplate on the giving up of defilements.

Breathe in focusing on relinquishment, breathe out focusing on relinquishment.

Ever mindful, breathe in; mindful, breathe out.

May all beings be happy, be peaceful, be liberated.

Be happy! Stay blessed!

Open your eyes and come out of meditation.

(Based on the Anapanasati Sutta)

LifeSkills

Shri Jagat Singh Bisht

Meditation Learning VIDEO # 7

Learn meditation step by step. Practise meditation breath by breath.

When mindfulness of breathing is developed and cultivated, it is of great fruit and great benefit.

Instructions: 

Sit down with legs folded crosswise, back straight and eyes closed.

Always mindful, breathe in; mindful, breathe out.

FIRST TETRAD (BODY GROUP):

Be aware of your breath around your nostrils as you breathe in and as you breathe out. Do not try to regulate your breath in any way. Observe your natural breath as it is.

Breathing in long, understand: I am breathing in long; breathing out long, understand: I am breathing out long.

Breathing in short, understand: I am breathing in short; breathing out short, understand: I am breathing out short.

Be aware of your body as you breathe in and as you breathe out.

Breathe in experiencing the whole body, breathe out experiencing the whole body.

Breathe in tranquilizing the whole body, breathe out tranquilizing the whole body.

Don’t worry if your mind wanders away, gently bring it back and observe your breath.

Ever mindful, breathe in; mindful, breathe out.

SECOND TETRAD (FEELINGS GROUP):

Be aware of your feelings you breathe in and as you breathe out.

Breathe in experiencing your feelings, breathe out experiencing your feelings.

Breathe in experiencing rapture, breathe out experiencing rapture.

Breathe in experiencing pleasure, breathe out experiencing pleasure.

Be aware of your mental processes as you breathe in and as you breathe out.

Breathe in experiencing mental formations, breathe out experiencing mental formations.

Breathe in tranquilizing mental formations, breathe out tranquilizing mental formations.

Ever mindful, breathe in; mindful, breathe out.

THIRD TETRAD (MIND GROUP):

Be aware of your mind as you breathe in and as you breathe out.

Breathe in experiencing the mind, breathe out experiencing the mind. Breathe in gladdening the mind, breathe out gladdening the mind.

Breathe in concentrating the mind, breathe out concentrating the mind.

Breathe in liberating the mind, breathe out liberating the mind.

Ever mindful, breathe in; mindful, breathe out.

May all beings be happy, be peaceful, be liberated.

Open your eyes and come out of meditation.

Be happy and stay blessed!

(Based on the Anapanasati Sutta)

(Based on the Anapanasati Sutta)

LifeSkills

Shri Jagat Singh Bisht

Shri Jagat Singh Bisht

Meditation Learning VIDEO # 5

Having trained to breathe with the body earlier, we train to breathe with feelings in this session.

Instructions:

Sit down with legs folded crosswise, back straight and eyes closed.

Always mindful, breathe in; mindful, breathe out.

Breathing in long, understand: I am breathing in long; breathing out long, understand: I am breathing out long.

Breathing in short, understand: I am breathing in short; breathing out short, understand: I am breathing out short.

Breathe in experiencing the whole body, breathe out experiencing the whole body.

Breathe in tranquilizing the whole body, breathe out tranquilizing the whole body.

As you breathe in and out, observe your feelings.

Breathe in experiencing your feelings, breathe out experiencing your feelings.

Breathe in experiencing rapture, breathe out experiencing rapture.

Breathe in experiencing pleasure, breathe out experiencing pleasure.

Ever mindful, breathe in; mindful, breathe out.

May all beings be happy, be peaceful, be liberated.

Open your eyes and come out of meditation gently.

(Based on the Anapanasati Sutta)

LifeSkills

Shri Jagat Singh Bisht

Meditation Learning VIDEO #3

This is the third video in a series of videos – a step-by-step tutorial – to learn and practice meditation by yourself by listening to and following the instructions given in the video.

It gives simple and straight instructions to meditate in pure form. Just follow the instructions and meditate.

You may start your journey of meditation right from here but we would advise you to begin with the first video of the series on this channel and then come here after some days of practice.

Practice meditation on a daily basis listening to the video.

We will be happy to have your feedback and would answer any questions that you may have. Questions may be sent to us at [email protected].

Instructions:

Please sit down – legs folded crosswise, back straight and eyes closed.

Always be mindful of your breath as you breathe in; mindful, as you breathe out. Focus your attention on the nostrils as you breathe in and as you breathe out.

If you breathe in long, know: I am breathing in long. If you breathe out long, know: I breathe out long.

If you breathe in short, know: I am breathing in short. If you breathe out short, know: I breathe out short.

Keeping a watch on your breath in the background, look inwards to the major parts of your body: head, shoulders, hands, palms, chest, stomach, upper back, lower back, legs and the feet.

Sensitive to the whole body, breathe in. Sensitive to the whole body, breathe out.

As you continue to explore your body, while keeping a watch on your breathing, relax your limbs one-by-one: head, shoulders, hands, palms, chest, stomach, upper back, lower back, legs and the feet.

Calming the whole body, breathe in. Calming the whole body breathe out.

Open your eyes gently and come out of meditation.LifeSkills

Shri Jagat Singh Bisht

Meditation Learning VIDEO #2

This is the second video in a series of videos to learn and practice meditation by yourself by listening to and following the video.

It gives simple and straight instructions to meditate in pure form. Just follow the instructions and meditate.

You may start your journey of meditation from here but we would advise you to begin with the first video of the series on this channel and then come here after some days of practice.

Practice meditation on a daily basis listening to the video. When you feel confident that you are comfortable and ready, you may go to the next video in the series.

We will be happy to have your feedback and would answer any questions that you may have. Questions may be sent to us at [email protected].

Instructions:

Please sit down for meditation: legs folded crosswise, back straight and eyes closed.

Always be mindful of your breath as you breathe in and as you breathe out. Focus your attention on the nostrils as you breathe in and as you breathe out.

If you breathe in long, know: I am breathing in long. If you breathe out long, know: I breathe out long.

If you breathe in short, know: I am breathing in short. If you breathe out short, know: I breathe out short.

Keeping a watch on your breath in the background, look inwards to the major parts of your body: head, shoulders, hands, palms, chest, stomach, upper back, lower back, legs and the feet.

Sensitive to the whole body, breathe in. Sensitive to the whole body, breathe out.

Open your eyes gently and come out of meditation.

LifeSkills

Shri Jagat Singh Bisht

Meditation Learning VIDEO #1  (Hindi)

ध्यान कैसे करें? यह प्रश्न अक्सर पूछा जाता है.

इस विडियो में ध्यान करने हेतु निर्देश दिए गये हैं जिन्हें सुनते हुए आप ध्यान कर सकते हैं.

ध्यान हेतु निर्देश: सुनते जाएं और ध्यान करें :

आराम से बैठ जाएँ. पीठ सीधी, आखें बंद. पूरा ध्यान अपनी सांस पर. नाक के आसपास साँसों के आवागमन को महसूस करें. अन्दर आती सांस और बाहर जाती सांस के प्रति निरंतर सजग रहें. अगर सांस लम्बी है तो जानें कि लम्बी है, अगर सांस छोटी है तो जानें कि छोटी है. केवल जानना है. सांस जैसी है, वैसी ही रहने दें. यदि मन भटक जाये, तो अपना ध्यान वापस सांस पर लेकर आयें. आँखें बंद रखते हुए, अपनी साँसों के प्रति पूर्णतः सजग होकर, अपने पूरे शरीर को मन ही मन देखें – सिर, कंधे, हाथ, सीना, पेट, पीठ और पैर. भीतर सांस लेते हुए, पूरे शरीर को महसूस करें. बाहर सांस छोड़ते हुए, पूरे शरीर को महसूस करें. भीतर सांस लेते हुए, पूरे शरीर को शिथिल करें, आराम दें. बाहर सांस छोड़ते हुए. पूरे शरीर को शिथिल करें, विश्राम दें. पूरा ध्यान पूरी सजगता से लगातार अन्दर आती सांस और बाहर जाती सांस पर.

अंत में, सबके लिए मंगल कामना. सबका मंगल हो, सबका कल्याण हो. धीरे-धीरे आंखें खोलते हुए, ध्यान से बाहर आयें.

LifeSkills

Shri Jagat Singh Bisht

Talk on Happiness: VIDEO #15

A short talk on happiness delivered by Jagat Singh Bisht during Laughter Yoga session on Sunday, in view of the upcoming International Day of Happiness on March 20. Gist of the talk: Activity, exercise, yoga, pranayama, meditation, engagement, flow, positive relationships and a meaningful life lead to enduring happiness.

LifeSkills