Jnana Yoga is like a adventure where you explore the mysteries of wisdom and knowledge. It’s all about figuring out who you really are (that’s called Atman) and understanding the super big reality (which is called Brahman). Long ago, smart thinkers in India, like Adi Shankaracharya, talked a lot about it in the Upanishads.
So, how do you do Jnana Yoga? Well, it’s like having a thinking party in your mind! You think about big questions and try to understand life. First, you read special books like the Upanishads. They’re like treasure maps that show you where to find the secrets of non-duality (that’s a big word for everything being connected) and how our souls are buddies with the big, cosmic soul.
Step 1: Find a Quiet Space
Choose a quiet and comfortable space for your meditation. Sit in a comfortable position with your back straight, either on a chair or cross-legged on the floor. Ensure that you won’t be disturbed during your meditation.
Step 2: Relaxation
Take a few deep breaths to relax your body and mind. Release any tension in your shoulders, neck, and face. Allow your body to settle into a state of calmness.
Step 3: Set an Intention
Before starting the meditation, set a clear intention. It could be a simple affirmation like, “I am seeking to understand my true nature and the nature of reality.”
Step 4: Contemplate on “Who Am I?”
Begin the meditation by contemplating the question “Who am I?” in your mind. Reflect on your identity beyond your name, roles, and responsibilities. Consider the nature of your thoughts and emotions. Ask yourself, “Am I the body, the mind, or something beyond that?”
Step 5: Observe Thoughts
As thoughts arise, observe them without attachment. Allow thoughts to come and go without getting entangled in them. This step involves cultivating a sense of detachment from the constant stream of thoughts.
Step 6: Use “Neti, Neti” (Not This, Not This)
When thoughts arise, mentally say, “Neti, Neti” (not this, not this). This practice helps in negating identification with transient aspects like the body, thoughts, and emotions. Affirm that your true self is beyond these temporary manifestations.
Step 7: Focus on the Breath
If your mind wanders too much, gently bring your focus to your breath. Notice the inhales and exhales. This helps anchor your awareness in the present moment.
Step 8: Shift to Silence
Gradually move from active contemplation to a state of inner silence. Allow the mind to become still and quiet. In this stillness, seek a direct experience of your true self beyond conceptual thinking.
Step 9: Closing the Meditation
As you conclude the meditation, take a few moments to express gratitude for the experience. Slowly bring your awareness back to your surroundings. When you feel ready, open your eyes.
Step 10: Reflect and Journal
After the meditation, take some time to reflect on any insights or experiences. Consider keeping a journal to document your journey and insights gained through the practice.
Remember, Jnana Yoga meditation is a journey of self-inquiry, and progress may come gradually. Be patient with yourself, and feel free to revisit these steps as often as needed. Each session contributes to a deeper understanding of your true nature.