lop a relationship. In the next stage, we merge with this person in the form of a deep friendship, partnership, or marriage. The "you" and "me" become an "us."
According to the Yoga Sutra, our pain and suffering is created by the misperception that we are separate from nature. The realization that we aren't separate may be experienced spontaneously, without effort. However, most of us need guidance. Patanjali's eight-limbed system provides us with the framework we need.
Ways to Meditate
Just as there are numerous styles of hatha yoga, so there are many ways to meditate. The first stage of meditation is to concentrate on a specific object or establish a point of focus, with the eyes either opened or closed. Silently repeating a word or phrase, audibly reciting a prayer or chant, visualizing an image such as a deity, or focusing on an object such as a lighted candle in front of you are all commonly recommended points of focus. Observing or counting your breaths and noticing bodily sensations are also optional focal points. Let's take a closer look.
The Use of Sound: Mantra yoga employs the use of a particular sound, phrase, or affirmation as a point of focus. The word mantra comes from man, which means "to think," and tra, which suggests "instrumentality." Therefore, mantra is an instrument of thought. It also has come to mean "protecting the person who receives it." Traditionally, you can only receive a mantra from a teacher, one who knows you and your particular needs. The act of repeating your mantra is called japa, which means recitation. Just as contemplative prayer and affirmation need to be stated with purpose and feeling, a mantra meditation practice requires conscious engagement on the part of the meditator. Maharishi Mahesh Yogi's Transcendental Meditation (TM) espouses the practice of mantra yoga.
Chanting, an extension of mantra yoga, is a powerful way to enter into meditation. Longer than a mantra, a chant involves both rhythm and pitch. Western traditions use chants and hymns to invoke the name of God, to inspire, and to produce a spiritual awakening. Dating back to Vedic times, Indian chanting comes out of a tradition that believes in the creative power of sound and its potential to transport us to an expanded state of awareness. The rishis, or ancient seers, taught that all of creation is a manifestation of the primordial sound Om. Reflected in an interpretation of the word universe—"one song"—Om is the seed sound of all other sounds. Chanting Sanskrit often and properly produces profound spiritual and physical effects.
Many beginners find using a mantra in their meditation very effective and relatively easy. Chanting, on the other hand, can be intimidating for some people. If you feel awkward chanting on your own, use one of the many audiotapes of chants on the market, or participate in a group meditation where a meditation teacher leads the chant and the students repeat it. Although chanting in Sanskrit can be powerful, reciting a meaningful prayer or affirmation in any language can be effective.
The Use of Imagery: Visualizing is also a good way to meditate; one that beginners often find easy to practice. Traditionally, a meditator visualizes his or her chosen deity—a god or goddess-in vivid and detailed fashion. Essentially any object is valid.
Some practitioners visualize a natural object such as a flower or the ocean; others meditate on the chakras, or energy centers, in the body. In this type of meditation, you focus on the area or organ of the body corresponding to a particular chakra, imagining the particular color associated with it.
Gazing: Another variation on the use of imagery is to maintain an open-eyed focus upon an object. This focus is referred to as drishti, which means "view," "opinion," or "gaze." Again the choices available to you here are virtually limitless. Candle gazing is a popular form of this method. Focusing on a flower in a vase, or a statue, or a picture of a deity are other possibilities.
Use this technique with your eyes fully opened or partially closed, creating a softer, 