• Here is a simple way to reflect and meditate during a Metro Train Journey plus briefly know about Raja Yoga Meditation, the Brahma Kumari way. Meditation might  enhance your performance at work.

Earlier we shared I reach Office looking FRESH, thanks to Mumbai Metro 3 and album Making of Metro Mumbai 3 When I spoke to a friend whose one-way metro journey takes 30 minutes on Metro 3, he said finds it difficult to pass time – keeps looking at his phone inspite of knowing it is bad for his eyes and fingers. Or uses his headphones to listen to music - again bad for the ears if done daily. 

Many of us continuously check our phones during a Metro train journey. 

Since Vir is spiritually inclined and Metro 3 is not crowded today here is what I suggested, based on my personal experience and thoughts –

1. Once you sit down, inhale and exhale slowly to bring your breathe to normal.

2. Close your eyes and chant for about five minutes. Chanting volume should be low so as not disturb others. With time can chant in the mind-mental japa. Read The Mystery of Mantra by Pt Rajmani Tugnait

3. Set a mobile alarm for 20 minutes so you do not miss your station.

4. Post chanting, mind might be at peace. Prepare a To Do Work List for the day.

5. Reflect on your actions of yesterday & ask, if you could done anything better.

6. Close your eyes, breathe normally and focus on the Ajna Chakra (centre of eye brows) or breath.

7. If possible remove your shoes and sit cross-legged or sit with your shoes on.

Inside Mumbai Metro 3. Pic by Mumbai Metro 3. 

Cynics might say train will not always be empty. Agreed. Reflect and Chanting does not need space. Pic by Mumbai Metro 3.

Pic by Mumbai Metro 3.

8. Try to be unaffected by the noise around you.

9. As you try to focus thoughts will keep coming to you. Let them go away.

10. Keep focused on the Ajna Chakra.

11. Writing for Yoga International Magazine Rolf Sovik wrote, “As the centering process deepens, our awareness is transformed. We witness the internal stream of thoughts and images as if we have stepped gently away from it. And disentangled from its steady diet of associations and impressions, our awareness is pervaded by a quiet sense of present to itself.”  

12. Rolf added, “Similarly, a meditator experiences awareness itself as having stepped away from the automatic stream of mental activity. Observing that stream without intentionally engaging in it, the mind is directed even more deeply toward its focus. In this way, meditation leads to inner stillness and a quiet, joyful remembrance of awareness resting in its own nature. The word mindfulness is a translation of the Sanskrit term smriti, which means “to bring to remembrance.”” Source Three essentials skills for meditation

13. When the alarm rings, smile and get ready to de-board. You shall feel relaxed and lighter post this short meditation.

14. Enter Office/Home with a smile.   

15. On the way back home follow the same routine including reflect on how the day went, what you could have done better and what your spouse asked you to buy from the market.

16. Even when the train is crowded one can chant softly or in the mind.

For me key elements are to reflect, chant and concentrate. I must add that each individual can meditate their way, there is no one fits all approach.

After a few weeks of meditating in Metro 3, Vir told me that colleagues found him to be more content and at peace with himself now. It took Vir a few weeks, could take months for others–all depends on your past karmas and ability to control the mind. 

I requested Vir to thank and express gratitude to the Mumbai Metro 3 Team and those who teach meditation.   

We present brief write-ups on meditation by Trikaya Cosmos, scholar Sanjay Kumar and Brahma Kumaris.

Dr Sharda Shirke, a medical doctor, spiritual councillor and co-founder of Trikaya Cosmos, says Trikaya meditation is a transformative practice that encompasses three essential aspects: self-discovery, physical wellness, and meaningful purpose. By gaining knowledge about oneself, one can cultivate focus, concentration, and inner stability (Dhyana). This foundation of self-awareness allows the mind to settle, paving the way for meditation.

A very spiritual and scholarly Sanjay Kumar wrote What do I gain from meditation . Excerpts “Don’t cling tightly to the mantra given by your guru when other thoughts come. Sit comfortably and lightly put your mind on the mantra. Thoughts will bombard you, but let them drift and go away, don’t engage with them. Fighting hard to keep thoughts away and to keep the mind on the mantra is a big mistake. 

In meditation, never say that I want this or I don’t want this. You will only block yourself from progress. Surrender to the divine vibration of the mantra.”

Dr B K Mohan who teaches meditation at a Brahma Kumaris (founded in 1937) centre in Mumbai tells us about Raja Yoga Meditation (RYM) in some detail. 

“Meditation is the journey inwards, a journey of self-discovery or, in fact, re-discovery. Meditation is time taken for quiet reflection and silence. Taking time out enables us to come back to a centred place of being. In our modern world, the pace of life is growing ever faster and we are losing touch with our true inner peace and power. When we no longer feel grounded, we can experience ourselves to be pushed and pulled in many different directions. It is at this point that we start to experience stress and a feeling of being trapped. Over time, this creates imbalance which leads to illness and disease including mental health.

Talk on Raja Yoga Meditation at Brahma Kumaris, Abu Road.  2018.

Raja Yoga Meditation is one way to learn

RYM is a form of meditation that is accessible to people of all backgrounds, is without rituals and can be practised anywhere at any time.

RYM is practised with ‘open eyes', which makes this method of meditation versatile, simple and easy to practice. Meditation is a state of being beyond every day consciousness, which is where spiritual empowerment begins. Spiritual awareness gives us the power to choose positive thoughts over negative ones. 

We begin to respond to not react to situations. When we live in harmony thus, we create better, happier and healthier relationships that transforms our life positively.

How to Meditate

Meditating is easy. Raja Yoga even has the name ‘Easy Raja Yoga'. Here is a simple five-step process to follow. 

Step 1: Relaxation is about letting go of tension and stress and bringing the mind and body into a state of calm and peace.

Step 2: Concentration allows me to use my time productively. I focus on the thoughts I choose to have.

Step 3: Contemplation reflecting deeply on myself, my inner world and my values…

Step 4: Realisation is when my understanding and feelings combine and I experience a more profound, more meaningful reality within…

Step 5: Meditation is focusing on a thought and remembering my eternal identity, and re-awakening a wonderful state of well-being …

Where to Meditate?

Life already feels full – filled with activities and responsibilities, so where can we put in the activity of meditation? That’s the beauty of Rajyoga; you can fit it in anywhere. Irrespective of the outer space where you find yourself, you just need to take one step inwards to enter a world of absolute bliss. 

You can meditate at home, your workplace, while travelling, alone or in company, Retreats or Brahma Kumari centres or retreat centres.

When to Meditate?

The answer is: Any time is a good time to connect with yourself, because that is what meditation is all about. We need not stop our activities in order to start meditation. But few moments of self- awareness woven in our day-to-day schedule helps.

You may schedule it as first thing in the morning, at mealtimes, throughout the day or at night.

Who Can Meditate?

Anyone and everyone who wants to, can practise and benefit from Rajyoga Meditation. This form of meditation is accessible to people of all backgrounds.

Mumbai Metro 3 has benefited Vir in more ways than one. He is reaching home/office faster with no driving stress and has begun to meditate too. His Boss and Spouse have noticed the difference.” 

Content and Relaxed

Also visit

1. Trikaya Cosmos

2. Brahma Kumaris   

3. Founded in 1937 Brahma Kumaris is a worldwide spiritual movement led by women, dedicated to personal transformation and world renewal through Rajyoga Meditation. To see Mount Abu and Abu road campus

4. Sub-way meditation

5. Life in a Metro Train

6. How to meditate for beginners by Sadhguru 11 minute video

7. Meditation for beginners by Paramhansa Yogananda  

8. Prayer and Mantra Japa in Yoga

9. The Mystery of Mantra by Pt Rajmani Tugnait