These twenty instructions contain the very essence of all Yoga
Sadhana, Karma, Bhakti, Jnana and Yoga will all come to one who
follows them whole - heartedly. They are the unfailing keys to quick
and effective development and culture of the physical, mental, moral and
spiritual self of man.
1. 'BRAHMAMUHURTA'
Get up at 4 a.m. daily. This is 'Brahmamuhurta' which is extremely
favorable for Sadhana. Do all your morning spiritual Sadhana during
this period from 4 a.m. to 6:30 or 7 a.m. Such Sadhana gives quick and
maximum progress.
2. 'ASANA'
Sit on Padmasana (lotus pose), Siddhasana (adept's pose) or
S ukhasana (any pose you like) for your Japa and meditation for half an
hour, facing east or north. Increase the period gradually to three
hours.
Practice Sirshasana (headstand) and Sarvangasana shoulderstand)
for maintenance of health and Brahmacharya. Take light physical
exercises as walking, etc., regularly. Do twenty rounds of easy,
comfortable Pranayama (breathing exercises). Do not strain yourself while doing Pranayama
3. 'JAPA'
You can repeat any Mantra (sacred syllable), such as pure 'Om' or 'Om
Namo Narayanaya', 'Sri Ram, Sita Ram, Sri Ram Jaya Ram Jaya Jaya Ram',
'Om Namah Sivaya', 'Om Namo Bhagavate Vasudevaya', 'Om Saravanabhavaya
Namah', 'Hari Om', or Gayatri (a sacred Vedic Mantra), according to your
taste or inclination, from 108 times to 21,600 times daily. Devotees of
Christ may repeat the name Jesus or Hail Mary, Mother of Jesus. Parsis,
Sikhs and Muslims may select a name or Mantra from the Zend Avesta,
Granth Sahib or Koran respectively.
4. 'DIETETIC DISCIPLINE'
Take Sattvic food. Give up chillies, tamarind, garlic, onion, sour
articles, oil, mustard, asafoetida. Observe moderation in diet
(Mitahara). Do not overload the stomach. Give up those things which the
mind likes best for a fortnight once or twice in a year. Eat simple
simple food. Milk and fruits help concentration. Take food as medicine
to keep the life going. Eating for enjoyment is a sin. Give up salt and
sugar for a week or a fortnight. You must be able to live on rice, dhal
and bread without any pickle. Do not ask for extra salt for dhal and
sugar for tea, coffee and milk. People taking non-vegetarian diet should
try their best to gradually give up flesh-eating as completely as
possible. They will be immensely benefited.
5. 'MEDITATION'
Have a separate meditation room under lock and key. If this is not
possible then a corner of the room should be set apart with a Small
cloth screen or curtain drawn across. Keep the room spotlessly clean.
6. 'SVADHYAYA'
Study systematically the 'Gita', 'Ramayana', 'Bhagavatam', 'Vishnu-
Sahasranama', 'Lalita-Sahasranama', 'Adityahridaya', 'Upanishads',
'YogaVasishta', 'Bible', Imitation of Christ, Zend Avesta, 'Quran', the
'Tripitakas', the Granth Sahib and other religious books from half an
hour to one hour daily, and have Suddha Vichara (pure thoughts).
7. 'ELEVATE THE MIND'
Get by heart some prayer-Slokas (prayer verses), Stotras (hymns)
and repeat them as soon as you sit in the Asana before starting Japa or meditation. This will elevate the mind quickly.
8. 'BRAHMACHARYA'
Preserve the vital force (Veerya (seminal energy)) very, very
carefully. Veerya is God in motion or manifestation (Vibhuti). Veerya is
all power. Veerya is all money. Veerya is the essence of life, thought
and intelligence. This instruction is not for bachelors only.
Householders also must follow it as far as possible. They must be
extremely moderate in their marital connections with their spouse. This
is very important.
9. 'CHARITY'
Do charity regularly, every month, or even daily according to your
means. Never fail in this item. If necessary forgo some personal
wants but keep up this charity regularly.
10. HAVE 'SATSANG'
Give up bad company, smoking, meat and alcoholic liquors entirely. Have
constant Satsang (association with holy people). Do not develop any
evil habits. Deliberately exert to develop positive virtuous qualities.
11. 'FAST'
Fast on Ekadasi (11th day of the Hindu lunar fortnight) or live on milk
and fruits only. Christians must fast on alternate Sundays, Muslims on
alternate Fridays, and Parsis on a suitable day every fortnight.
12. 'JAPA MALA'
Have a Japa Mala (rosary) around your neck or in your pocket or
underneath your pillow at night. This will remind you of God. Twirl the
beads during your leisure. You should repeat the Name at all times,
whatever task you may be engaged in.
13. 'OBSERVE MOUNA'
Observe Mouna (vow of silence) for a couple of hours daily. Do not
make gestures and inarticulate noises during the period of silence.
14. 'DISCIPLINE OF SPEECH'
Speak the truth at all cost. Speak a little. Speak sweetly. Always
utter encouraging words. Never condemn, criticize or discourage. Do not
raise your voice and shout at little children or Subordinates.
15. 'BE CONTENT'
Reduce your wants. If you have four shirts, reduce the number to three
or two. Lead a happy, contented life. Avoid unnecessary worry. Be
mentally detached. Have plain living and high thinking. Think of those
who do not possess even one-tenth of what you have. Share with others.
16. 'PRACTICE LOVE'
Never hurt anybody. Ahimsa Paramo Dharmah (Noninjury is
the highest virtue). Control anger by love, Kshama (forgiveness) and
Daya (compassion). Serve the sick and the poor with love and affection.
This is service of God.
17. 'BE SELF RELIANT'
Do not depend upon servants. Self-reliance is the highest of all virtues.
18. 'HAVE SELF-ANALYSIS'
Think of the mistakes you have committed during the course of the day,
just before retiring to bed (self -analysis). Keep a daily spiritual
diary and self-correction register as Benjamin Franklin did. Maintain a
daily routine and resolve-form. Do not brood over past mistakes.
19. 'DO YOUR DUTY'
Remember that death is awaiting you at every moment. Never fail to fulfil your duties. Have pure conduct (Sadachara).
20. 'REMEMBER GOD'
Think of God as soon as you wake up and just before you go to sleep,
and at all other times whether engaged in any work or not. Repeat His
Name always. Surrender yourself completely to God (Saranagati).
This
is the essence of all spiritual Sadhana. It will lead you to
liberation. All these spiritual canons must be rigidly observed. You
must not give any leniency to the mind. Within you is the Immortal soul,
Within you is the fountain of joy and happiness,
So our high always in realms of spiritual knowledge and realize the goal of life.- Swami Sivananda
'SADHANA TATTVA' OR THE SCIENCE OF SEVEN CULTURES for Quick Evolution of the Human Being
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INTRODUCTION
(a) An ounce of practice is better than tons of theory. Practice Yoga,
Religion and Philosophy in daily life and attain Self-realization.
(b)These thirty-two instructions give the essence of the Eternal Religion (Sanatana Dharma) in its purest form. They
are suitable for modern busy householders with fixed hours of work.
Modify them to suit your convenience and increase the period gradually.
(c) In the beginning take only a few practicable resolves which form a small but definite advance over your present
habits and character. In case of ill -health, pressure of work or unavoidable engagements replace your active
Sadhana (spiritual practice) by frequent remembrance of God.
'HEALTH CULTURE'
1. Eat moderately. Take light and simple food. Offer it to God before you eat. Have a balanced diet.
2. Avoid spicy and hot foods, like chilies, garlic, onions, tamarind,
etc., as far as possible. Give up tea, coffee, smoking, betel, meat and
wine entirely.
3. Fast on Ekadasi days or once in a fortnight. Take milk, fruits or roots only.
4. Practice Yoga Asana (Hatha Yoga exercises) or physical exercises for
15 to 30 minutes every day. Take a long walk or play some vigorous
games daily.
'ENERGY CULTURE'
5. Observe silence (Mouna) for 2 hours daily and 4 to 8 hours on Sundays.
6. Observe celibacy according to your age and circumstances. Restrict
the indulgence to once a month. Decrease it gradually to once a year.
Finally take a vow of abstinence for whole life.
'ETHICAL CULTURE'
7. Speak the TRUTH. Speak little. Speak kindly. Speak sweetly.
8. Do not injure anyone in thought, word or deed. Be kind to all.
9. Be sincere, straightforward and open-hearted in your talks and dealings.
10. Be honest. Earn by the sweat of your brow. Do not accept any money,
things or favor unless earned lawfully. Develop nobility and integrity.
11. Control fits of anger by serenity, patience, love, mercy and
tolerance. Forget and forgive. Adapt yourself to men and events.
'WILL CULTURE'
12. Live without sugar for a week or month. Give up salt on Sundays.
13. Give up cards, novels, cinemas and clubs. Fly from evil company.
Avoid discussions with materialists. Do not mix with persons who have no
faith in God or who criticize your Sadhana (spiritual practices).
14. Curtail your wants. Reduce your possessions. Have plain living and high thinking.
'HEART CULTURE'
15. Doing good to others is the highest religion. Do some selfless
service for afew hours every week, without egoism or expectation of
reward. Do your worldly duties in the same spirit. Work is worship.
Dedicate it to God.
16. Give 2 to 10 percent of your income in
charity every month. Share what you have with others. Let the world be
your family. Remove selfishness.
17. Be humble and prostrate
yourself to all beings mentally. Feel the Divine Presence everywhere.
Give up vanity, pride and hypocrisy.
18. Have unwavering faith
in God, the Bhagavad-Gita and your Guru. Make a total self-surrender to
God and pray: "Thy Will be done; I want nothing."Submit to the Divine
Will in all events and happenings with equanimity.
19. See God in all beings and love them as your own Self. Do not hate anyone.
20. Remember God at all times or, at least, on rising from bed, during a
pause in work and before going to bed. Keep a Mala (rosary) in your
pocket.
'PSYCHIC CULTURE'
21. Study one chapter or
ten to twenty-five verses of the Gita or your scriptures with meaning,
daily. Learn the original language of your scripture, at least
sufficient to understand it in original.
22. Memorize important
and inspiring portions of your sacred scripture according to your
capacity. Memorize also any inspiring quotations from other spiritual
books. Keep a pocket version your scripture with you at all times.
23. Read the Ramayana,the Bible, the Quran, the Bhagavata, the
Upanishads, the Yogavasishtha or other religious books daily without fail.
Study more during holidays.
24. Attend religious meetings and seek Satsanga (company) with saints
at every opportunity. If not, create opportunities. Listen to spiritual
discourses from learned and holy people. If possible, organize such
functions on Sundays or holidays.
25. Visit a temple or place
of worship daily. Preferably before you leave and upon your return from
work, even if only for 5 or 10 minutes.
26. Spend holidays and leave-periods, when possible, in the company ofsaints or practice Sadhana at holy places in
seclusion.
'SPIRITUAL CULTURE'
27. Go to bed early. Get up at four o'clock. Answer calls of nature, clean your mouth and take a bath.
28. Recite some prayers and Kirtan Dhvanis (devotional songs). Practice
Pranayama (breathing exercises), Japa (repetition of the Divine Name of
God) and meditation in the early morning. Sit on Padma, Siddha, or
Sukha Asana throughout, without movement, by gradual practice. While you
meditate, forget the outside world totally. Gradually increase the
period of meditation.
29.
Perform the daily prayers of your religion. Do not fail to fulfill your
obligatory duties.
30. Write your favorite Mantra or Name of God in a notebook for ten to thirty minutes, daily.
31. Sing the Names of God (Kirtan) and pray for half to one hour at night with family and friends.
32. Make annual resolves on the above lines. Regularity, tenacity and
fixity are essential. Record your Sadhana in a spiritual diary daily.
Review it every month and correct your failures.