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THE ART & SCIENCE 
OF 
MEDITATION 
Mr. Ajay Kapoor 
Managing Director and Owner of Zmeditation, 
Dharamsala,Himachal Pradesh 
INDIA 
Website : www.zmeditation.com 
India 25 Sep 2014
Meditation in India
 Brings change of attitude 
 Inner peace, patience and happiness. 
 Cultivates and promotes positive emotions and removes 
negative thoughts. 
 Helps in controlling anger and conquering fear. 
 Brings control over thought process. 
 Improves quality of life. 
 Intuitive knowledge, healing power, magnetic personality and 
occult powers.
Medical benefits of meditation 
Researching the Benefits of on Meditation : 
 With 7 weeks of meditation, cancer patients decreased their 
degree of depression, anxiety, anger, confusion, and chest and 
stomach symptoms by 50% - and felt more vigor. 
 With 10 weeks of meditation, 2/3’s of chronic pain patients had 
a 30% reduction in pain, and half had more than a 50% 
reduction. 
 With 10 weeks of meditation, chronic pain patients had less 
pain, less mood disturbances, used less pain medication, and 
could be more active. The benefits were still present one year 
later. 
 Three years after an 8-week meditation instruction, patients with 
anxiety and panic disorders still showed a benefit. 
 All patients with fibromyalgia who meditated for 10 weeks 
improved, and over half showed moderate to marked 
improvement in pain, fatigue and quality of sleep.
 Meditation is a technique in which the meditator seeks not only 
to reach a deep state of relaxation, but to quiet the mind. 
 The mind is a chattering monkey that one tries to make quiet 
with meditation. 
 Meditation is a technique in which the meditator seeks not 
only to reach a deep state of relaxation, but to quiet the 
mind. 
 The mind is a chattering monkey that one tries to make quiet 
with meditation.
 Patanjal Dhyana 
 Anapan Sati 
 Smriti Upasthan 
 Vipashyana 
 Preksha Dhyana 
 Jain Dhyana 
 Spand Dhyana 
 Mantra Dhyana 
 Nabhi Dhyana 
 Swapna Dhyana 
 Nidra Dhyana 
 Yoga nidra, Nyas 
 Kriya Yoga 
 Mrutyu Dhyana 
 T.S Meditation 
 Kundalini 
 Kayotsarga 
 Tratak 
 Suryasamyam 
 Adarshdhyana (mirror) 
 Swaminarayan Dhyana 
 Arup Dhyana 
 Purnayoga Dhyana 
 Atit Dhyana (past) 
 Bhavidhyana (future) 
 Sarpalanchan Dhyana 
 Samarpana Dhyana 
 Tathata 
 Hoo-Dhyana (Dynamic 
Meditation) 
 Sahaj Dhyana 
 Your own system 
All methods are great
 Meditate Regularly 
 Until you have gained enough experience, meditate at the 
same time and place every day. 
 Find a quiet, comfortable, and clean location. 
 Make sure no one disturbs you. 
 Sit so comfortably that you forget your body. 
 Be patient. 
 Have fun. 
 Be aware of yourself. 
 BREATHE, RELAX, AND CONCENTRATE
Benefits of meditation 
 Oxygen consumption is reduced by 16%, even 
greater than the reduction of 12% in sleep 
 Neural structures that are intimately related to 
the control of the autonomic nervous system are 
activated 
 Diurnal, cyclic secretion of stress hormones 
(adrenocorticotrophic hormone, cortisol and 
beta-endorphin) is absent
 It was in 1980 when I was 17 years old, I took an unconscious step in my 
life that completely revolutionized my entire thinking in due course. 
Apparently, it was a very unexciting step. I went to the college and got 
myself enrolled at the Delhi University Library being run by a spiritual-social 
organization, Ramakrishna Mission, in New Delhi. Ramakrishna 
Mission is till date one of the best things that have happened to India in 
the last one hundred years. They have changed the traditional views of 
spirituality and brought in new life to the entire religious perspective. 
 We are grateful to our students who have walked with us on this sublime 
path and who have dared to challenge certain hackneyed systems of the 
society. 
It is already seventeen years and there have been thousands of students 
who have done these meditation courses with us. We have thoroughly 
enjoyed practicing and teaching and we feel that we can do it until the 
last day of our lives – Living Z Meditation. 

Meditation in India
 Meditation in India - Meditation retreats in India to 
remove all suffering and Self Realization. Meditation 
books and courses at Z Meditation in India. 
 Zmeditation helps people internalize meditation in 
their lifestyles to experience improved health, peace & 
happiness.Awareness, Bliss and Freedom are not 
merely a few esoteric words. We can experience them 
as our real nature with meditation. 
 Z Meditation is one of the most effective courses for 
dealing with suffering and restlessness. You 
will realize that you cannot segregate your spiritual life 
from your so-called real life.
Meditation in India
Meditation in India
Meditation in India
 Arthritis 
 Allergies 
 Asthma 
 Hypertension 
 Coronary Artery 
Disease 
 Irritable Bowel 
Syndrome 
 Heartburn (GERD) 
 Constipation 
 Tension Headaches 
and Migraines 
 PMS and Menstrual 
Discomfort 
 Menopause 
 Pain of the Back, Hips, 
Knees 
 Depression & Anxiety 
 Substance Abuse 
 Skin Disorders 
 Chronic Fatigue 
Syndrome 
 Overweight 
 Sleep Problems
 Smriti Upasthan : Observation & awareness of thoughts 
Budhha, Krishnamurti 
Avoid conflict with mind 
The root cause of miseries is thoughts 
Study beginning, end, structure & 
content of thoughts. Pl. do not criticize 
Observe & know your thoughts 
Study movement of mind and feel separated 
This will lead to detachment with thoughts 
Becoming aware of one’s consciousness 
Observer will realize that himself is being 
observed 
 Purnayoga : Maharishi Aurobindo’s 
method of combination Yoga 
Empty your thoughts & know your mind
Results from Meditation SPECT Study 
Part of the Brain P-value Baseline 
Mean 
Meditatio 
n Mean 
Percent 
Change 
SD 
Anterior Cingulate 0.0074 1.25 1.34 7.2 0.08 
Cingulate Body 0.0001 0.91 1.14 25.3 0.13 
DLPFC 0.0001 1.31 1.45 10.7 0.08 
Inferior Frontal 0.0025 1.25 1.36 8.8 0.09 
Midbrain 0.0166 1.16 1.29 11.2 0.14 
Orbital Frontal 
Cortex 
0.0075 0.97 1.22 25.8 0.24 
Posterior Cingulate 0.0114 1.19 1.29 8.4 0.09 
Sensorimotor 0.0017 1.19 1.26 5.9 0.06 
Thalamus 0.0114 1.40 1.60 14.3 0.21
Neurochemical Changes During Meditation 
Neurochemical Observed Change CNS Structure 
Arginine Vasopressin Increased Supraoptic Nucleus 
GABA Increased Thalamus, other 
inhibitory structures 
Melatonin Increased Pineal Gland 
Serotonin Increased Dorsal Raphe 
Dopamine Increased Basal Gangia 
Cortisol Decreased Paraventricular 
Nucleus 
Norepinephrine Decreased Locus Ceruleus 
β-Endorphin Rhythm changed; 
levels unaltered 
Arcuate Nucleus
 The Most beneficial Online Meditation Books 
 These 3 meditation books should be studied in the order enumerated below : 
1. 'The Art of Deconditioning' : This meditation book is all about rooting out your 
hidden conditionings and experiencing stable happiness and peace. This book 
describes the way to perform Deep Deconditioning Inquiry. You will find a way to 
become free from your deep-seated routine patterns that result in a great deal of 
agony. This book would stimulate a stable and long lasting change in your daily 
life. You would not remain the same individual again. You would come to know a 
stage of being wherein you would stay happy and peaceful whatsoever the 
circumstances are. 
2. 'If freedom is your only option' : This meditation book deals with some vital 
queries which all meditators encounter. Throughout his meditation retreats during 
the last seventeen years, Ajay has answered all possible queries of the learners. 
Suruchi, his spiritual partner, maintained a record of all of them. Currently, Ajay 
has chosen 108 questions and answered them in his inimitable 'rational' fashion.
 
3. 'Meditation : Obstacles and Preparations' : 
This meditation book takes up the probable 
difficulties in meditative life and provides their 
solutions. One needs to understand that it is 
very essential to maintain the real-life gait 
straight in case one desires to intensify one's 
meditation progress. One should identify these 
issues and make a strong resolution to pursue 
the correct solutions. This book would certainly 
assist one discover sensible solutions and 
provide easy-to-follow tips.
Relative contraindications of meditation 
• Psychosis 
• Severe depression 
• Confusional states 
• Extreme anxiety 
• Dementias
Meditation and Psychology 
• It improves the attitude & personality of a person 
• Improved concentration and attention, allowing 
for greater productivity, problem-solving, 
creativity, learning ability and organization of 
memory. 
• Enhanced self-image 
• Less “catastrophic reaction” to stressful 
situations, e.g., in survivors of attempted suicide 
• Better sociability, tolerance and compassion 
• Improved mood, sleep & scores on self-actualization
WAIT AND MEDITATE, 
TILL I CALL YOU BACK 
- Swami Vivekananda

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Meditation in India

  • 1. THE ART & SCIENCE OF MEDITATION Mr. Ajay Kapoor Managing Director and Owner of Zmeditation, Dharamsala,Himachal Pradesh INDIA Website : www.zmeditation.com India 25 Sep 2014
  • 3.  Brings change of attitude  Inner peace, patience and happiness.  Cultivates and promotes positive emotions and removes negative thoughts.  Helps in controlling anger and conquering fear.  Brings control over thought process.  Improves quality of life.  Intuitive knowledge, healing power, magnetic personality and occult powers.
  • 4. Medical benefits of meditation Researching the Benefits of on Meditation :  With 7 weeks of meditation, cancer patients decreased their degree of depression, anxiety, anger, confusion, and chest and stomach symptoms by 50% - and felt more vigor.  With 10 weeks of meditation, 2/3’s of chronic pain patients had a 30% reduction in pain, and half had more than a 50% reduction.  With 10 weeks of meditation, chronic pain patients had less pain, less mood disturbances, used less pain medication, and could be more active. The benefits were still present one year later.  Three years after an 8-week meditation instruction, patients with anxiety and panic disorders still showed a benefit.  All patients with fibromyalgia who meditated for 10 weeks improved, and over half showed moderate to marked improvement in pain, fatigue and quality of sleep.
  • 5.  Meditation is a technique in which the meditator seeks not only to reach a deep state of relaxation, but to quiet the mind.  The mind is a chattering monkey that one tries to make quiet with meditation.  Meditation is a technique in which the meditator seeks not only to reach a deep state of relaxation, but to quiet the mind.  The mind is a chattering monkey that one tries to make quiet with meditation.
  • 6.  Patanjal Dhyana  Anapan Sati  Smriti Upasthan  Vipashyana  Preksha Dhyana  Jain Dhyana  Spand Dhyana  Mantra Dhyana  Nabhi Dhyana  Swapna Dhyana  Nidra Dhyana  Yoga nidra, Nyas  Kriya Yoga  Mrutyu Dhyana  T.S Meditation  Kundalini  Kayotsarga  Tratak  Suryasamyam  Adarshdhyana (mirror)  Swaminarayan Dhyana  Arup Dhyana  Purnayoga Dhyana  Atit Dhyana (past)  Bhavidhyana (future)  Sarpalanchan Dhyana  Samarpana Dhyana  Tathata  Hoo-Dhyana (Dynamic Meditation)  Sahaj Dhyana  Your own system All methods are great
  • 7.  Meditate Regularly  Until you have gained enough experience, meditate at the same time and place every day.  Find a quiet, comfortable, and clean location.  Make sure no one disturbs you.  Sit so comfortably that you forget your body.  Be patient.  Have fun.  Be aware of yourself.  BREATHE, RELAX, AND CONCENTRATE
  • 8. Benefits of meditation  Oxygen consumption is reduced by 16%, even greater than the reduction of 12% in sleep  Neural structures that are intimately related to the control of the autonomic nervous system are activated  Diurnal, cyclic secretion of stress hormones (adrenocorticotrophic hormone, cortisol and beta-endorphin) is absent
  • 9.  It was in 1980 when I was 17 years old, I took an unconscious step in my life that completely revolutionized my entire thinking in due course. Apparently, it was a very unexciting step. I went to the college and got myself enrolled at the Delhi University Library being run by a spiritual-social organization, Ramakrishna Mission, in New Delhi. Ramakrishna Mission is till date one of the best things that have happened to India in the last one hundred years. They have changed the traditional views of spirituality and brought in new life to the entire religious perspective.  We are grateful to our students who have walked with us on this sublime path and who have dared to challenge certain hackneyed systems of the society. It is already seventeen years and there have been thousands of students who have done these meditation courses with us. We have thoroughly enjoyed practicing and teaching and we feel that we can do it until the last day of our lives – Living Z Meditation. 
  • 11.  Meditation in India - Meditation retreats in India to remove all suffering and Self Realization. Meditation books and courses at Z Meditation in India.  Zmeditation helps people internalize meditation in their lifestyles to experience improved health, peace & happiness.Awareness, Bliss and Freedom are not merely a few esoteric words. We can experience them as our real nature with meditation.  Z Meditation is one of the most effective courses for dealing with suffering and restlessness. You will realize that you cannot segregate your spiritual life from your so-called real life.
  • 15.  Arthritis  Allergies  Asthma  Hypertension  Coronary Artery Disease  Irritable Bowel Syndrome  Heartburn (GERD)  Constipation  Tension Headaches and Migraines  PMS and Menstrual Discomfort  Menopause  Pain of the Back, Hips, Knees  Depression & Anxiety  Substance Abuse  Skin Disorders  Chronic Fatigue Syndrome  Overweight  Sleep Problems
  • 16.  Smriti Upasthan : Observation & awareness of thoughts Budhha, Krishnamurti Avoid conflict with mind The root cause of miseries is thoughts Study beginning, end, structure & content of thoughts. Pl. do not criticize Observe & know your thoughts Study movement of mind and feel separated This will lead to detachment with thoughts Becoming aware of one’s consciousness Observer will realize that himself is being observed  Purnayoga : Maharishi Aurobindo’s method of combination Yoga Empty your thoughts & know your mind
  • 17. Results from Meditation SPECT Study Part of the Brain P-value Baseline Mean Meditatio n Mean Percent Change SD Anterior Cingulate 0.0074 1.25 1.34 7.2 0.08 Cingulate Body 0.0001 0.91 1.14 25.3 0.13 DLPFC 0.0001 1.31 1.45 10.7 0.08 Inferior Frontal 0.0025 1.25 1.36 8.8 0.09 Midbrain 0.0166 1.16 1.29 11.2 0.14 Orbital Frontal Cortex 0.0075 0.97 1.22 25.8 0.24 Posterior Cingulate 0.0114 1.19 1.29 8.4 0.09 Sensorimotor 0.0017 1.19 1.26 5.9 0.06 Thalamus 0.0114 1.40 1.60 14.3 0.21
  • 18. Neurochemical Changes During Meditation Neurochemical Observed Change CNS Structure Arginine Vasopressin Increased Supraoptic Nucleus GABA Increased Thalamus, other inhibitory structures Melatonin Increased Pineal Gland Serotonin Increased Dorsal Raphe Dopamine Increased Basal Gangia Cortisol Decreased Paraventricular Nucleus Norepinephrine Decreased Locus Ceruleus β-Endorphin Rhythm changed; levels unaltered Arcuate Nucleus
  • 19.  The Most beneficial Online Meditation Books  These 3 meditation books should be studied in the order enumerated below : 1. 'The Art of Deconditioning' : This meditation book is all about rooting out your hidden conditionings and experiencing stable happiness and peace. This book describes the way to perform Deep Deconditioning Inquiry. You will find a way to become free from your deep-seated routine patterns that result in a great deal of agony. This book would stimulate a stable and long lasting change in your daily life. You would not remain the same individual again. You would come to know a stage of being wherein you would stay happy and peaceful whatsoever the circumstances are. 2. 'If freedom is your only option' : This meditation book deals with some vital queries which all meditators encounter. Throughout his meditation retreats during the last seventeen years, Ajay has answered all possible queries of the learners. Suruchi, his spiritual partner, maintained a record of all of them. Currently, Ajay has chosen 108 questions and answered them in his inimitable 'rational' fashion.
  • 20.  3. 'Meditation : Obstacles and Preparations' : This meditation book takes up the probable difficulties in meditative life and provides their solutions. One needs to understand that it is very essential to maintain the real-life gait straight in case one desires to intensify one's meditation progress. One should identify these issues and make a strong resolution to pursue the correct solutions. This book would certainly assist one discover sensible solutions and provide easy-to-follow tips.
  • 21. Relative contraindications of meditation • Psychosis • Severe depression • Confusional states • Extreme anxiety • Dementias
  • 22. Meditation and Psychology • It improves the attitude & personality of a person • Improved concentration and attention, allowing for greater productivity, problem-solving, creativity, learning ability and organization of memory. • Enhanced self-image • Less “catastrophic reaction” to stressful situations, e.g., in survivors of attempted suicide • Better sociability, tolerance and compassion • Improved mood, sleep & scores on self-actualization
  • 23. WAIT AND MEDITATE, TILL I CALL YOU BACK - Swami Vivekananda