When I came to this country as an exchange professor in 1959, I was invited to speak to many groups of people on the source of India’s ancient civilization. At the end of every talk a few thoughtful men and women would come up and ask me, “How can we bring these changeless values into our own daily life?” “You don’t have to change your religion,” I assured them, “to do what I have done. The method of meditation I learned is universal. It can be practiced within the mainstream of any religious tradition, and outside all of them as well.”
I began by teaching simply what I myself had been practicing for over a decade, illustrating from the scriptures and mystics of the world’s great religions. Very quickly this became systematized into eight points, the first and most important of which is meditation.
The heart of this program is meditation: half an hour every morning, as early as is convenient. Do not increase this period; if you want to meditate more, have half an hour in the evening also, preferably at the very end of the day.
Set aside a room in your home to be used only for meditation and spiritual reading. After a while, that room will become associated with meditation in your mind, so that simply entering it will have a calming effect. If you cannot spare a room, have a particular corner. Whichever you choose, keep your meditation place clean, well-ventilated, and reasonably austere.
Sit in a straight-backed chair or on the floor and gently close your eyes. If you sit on the floor, you may need to support your back lightly against a wall. You should be comfortable enough to forget your body, but not so comfortable that you become drowsy.
Whatever position you choose, be sure to keep your head, neck, and spinal column erect in a straight line. As concentration deepens, the nervous system relaxes and you may begin to fall asleep. It is important to resist this tendency right from the beginning, by drawing yourself up and away from your back support until the wave of sleep has passed.
Once you have closed your eyes, begin to go slowly, in your mind, through one of the passages from the scriptures or the great mystics which I recommend for use in meditation. I usually suggest learning first the Prayer of Saint Francis of Assisi:
Lord, make me an instrument of thy peace.
Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
Where there is sadness, joy.
O divine Master, grant that I may not so much seek
To be consoled as to console,
To be understood as to understand,
To be loved as to love;
For it is in giving that we receive;
It is in pardoning that we are pardoned;
It is in dying to self that we are born to eternal life.
In memorizing the prayer, it may be helpful to remind yourself that you are not addressing some extraterrestrial being outside you. The kingdom of heaven is within us, and the Lord is enshrined in the depths of our own consciousness. In this prayer we are calling deep into ourselves, appealing to the spark of the divine that is our real nature.
While you are meditating, do not follow any association of ideas or try to think about the passage. If you are giving your attention to each word, the meaning cannot help sinking in. When distractions come, do not resist them, but give more attention to the words of the passage. If your mind strays from the passage entirely, bring it back gently to the beginning and start again.
When you reach the end of the passage, you may use it again as necessary to complete your period of meditation until you have memorized others. It is helpful to have a wide variety of passages for meditation, drawn from the world’s major traditions. Each passage should be positive and practical, drawn from a major scripture or from a mystic of the highest stature.
The secret of meditation is simple: we become what we meditate on. When you use the Prayer of Saint Francis every day in meditation, you are driving the words deep into your consciousness. Eventually they become an integral part of your personality, which means they will find constant expression in what you do, what you say, and what you think.
A mantram, or holy name, is a powerful spiritual formula which has the capacity to transform consciousness when it is repeated silently in the mind. There is nothing magical about this. It is simply a matter of practice, as you can verify for yourself.
Every religious tradition has a mantram, often more than one. For Christians, the name of Jesus itself is a powerful mantram. Catholics also use Hail Mary or Ave Maria. Jews may use Barukh attah Adonai, “Blessed art thou, O Lord,” or the Hasidic formula Ribono shel olam, “Lord of the universe.” Muslims repeat the name of Allah or Allahu akbar, “God is great.” Probably the oldest Buddhist mantram is Om mani padme hum, referring to the “jewel in the lotus of the heart.” In Hinduism, among many choices, I recommend Rama, Rama, Rama, which was Mahatma Gandhi’s mantram, or the longer mantram I received from my own spiritual teacher, my grandmother:
Haré Krishna, Haré Krishna,
Krishna Krishna, Haré Haré,
Haré Rama, Haré Rama,
Rama Rama, Haré Haré
Select a mantram that appeals to you deeply. In many traditions it is customary to take the mantram used by your spiritual teacher. Then, once you have chosen, do not change your mantram. Otherwise you will be like a person digging shallow holes in many places; you will never go deep enough to find water.
Repeat your mantram silently whenever you get the chance: while walking, while waiting, while doing mechanical chores like washing dishes, and especially when you are falling asleep. You will find for yourself that this is not mindless repetition. The mantram will help to keep you relaxed and alert during the day, and when you can fall asleep in it, the mantram will go on working for you throughout the night as well.
Whenever you are angry or afraid, nervous or worried or resentful, repeat the mantram until the agitation subsides. The mantram works to steady the mind, and all these emotions are power running against you which the mantram can harness and put to work.
Hurry makes for tension, insecurity, inefficiency, and superficial living. I believe that it also makes for illness, not least because it puts us under increased stress. To guard against hurrying through the day, start the day early and simplify your life so that you do not try to fill your time with more than you can do. When you find yourself beginning to speed up, repeat your mantram to help you slow down.
It is important here not to confuse slowness with sloth, which breeds carelessness, procrastination, and general inefficiency.
In slowing down we should attend meticulously to details, giving our very best even to the smallest undertaking.
Doing more than one thing at a time divides attention and fragments consciousness. When we read and eat at the same time, for example, part of our mind is on what we are reading and part on what we are eating; we are not getting the most from either activity. Similarly, when you are talking with someone, give that person your full attention. These are little things, but together they help to unify consciousness and deepen concentration.
Everything we do should be worthy of our full attention. When the mind is one-pointed it will be secure, free from tension, and capable of the concentration that is the mark of genius in any field.
In the food we eat, the books and magazines we read, the movies we see, all of us are subject to the conditioning of rigid likes and dislikes. To free ourselves from this conditioning, we need to learn to change our likes and dislikes freely when it is in the best interests of those around us or ourselves. We should choose what we eat by what our body needs, for example, rather than by what the taste buds demand. Similarly, the mind eats too, through the senses. In this age of mass media, we need to be particularly discriminating in what we read and what we go to see for entertainment, for we become in part what our senses take in.
Dwelling on ourselves builds a wall between ourselves and others. Those who keep thinking about their needs, their wants, their plans, their ideas cannot help becoming lonely and insecure. The simple but effective technique I recommend is to learn to put other people first, beginning within the circle of your family and friends, where there is already a basis of love on which to build. When husband and wife try to put each other first, for example, they are not only moving closer to each other. They are also removing the barriers of their ego-prison, which deepens their relationships with everyone else as well.
The Sanskrit word for this is satsang, “association with those who are spiritually oriented.” When we are trying to change our life, we need the support of others with the same goal. If you have friends who are meditating along the lines suggested here, it is a great help to meditate together regularly. Share your times of entertainment too; relaxation is an important part of spiritual living.
We are so surrounded today by a low concept of what the human being is that it is essential to give ourselves a higher image. For this reason I recommend devoting half an hour or so each day to reading the scriptures and the writings of the great mystics of all religions. Just before bedtime, after evening meditation, is a particularly good time, because the thoughts you fall asleep in will be with you throughout the night.
There is a helpful distinction between works of inspiration and works of spiritual instruction. Inspiration may be drawn from every tradition or religion. Instructions in meditation and other spiritual disciplines, however, can differ and even seem to contradict each other. For this reason, it is wise to confine instructional reading to the works of one teacher or path. Choose your teacher carefully. A good teacher lives what he or she teaches, and it is the student’s responsibility to exercise sound judgment. Then, once you have chosen, give your teacher your full loyalty.
This eight-point program, if it is followed sincerely and systematically, begins to transform personality almost immediately, leading to profoundly beneficial changes which spread to those around us.