薄伽梵歌 18.52

独处有其独特的魅力。独处中的灵性振动令人惊奇地提升。冥想会不费力地自然而然到来。所有达到真我（Atman）证悟的圣人和贤者都曾独处多年。如果你坐在河岸边、洞穴中、海边或丛林里，你将获得良好的冥想体验。在圣诞节和复活节假期期间，你们都可以享受独处的宁静。对于居家者来说，每年至少独处一个月或半个月是非常必要的。与其在加尔各答或任何其他城市浪费时间、精力和金钱，不如在假期里，居住在瑞诗凯诗（Rishikesh）、乌塔卡西（Uttarakasi）或奈米沙拉尼亚（Naimisaranya）等圣地，通过进行阿努什塔那（Anushthana）（密集而系统的灵性修行）或持诵曼陀罗（Mantra）的贾帕（Japa），饮用这些地方的和平甘露，从而获得不朽。如果你一旦尝到独处的至福，你将永生难忘。每年你都会尝试再次品尝它。饮食过多（饕餮者）的人，完全不适合冥想或灵性道路。过多的食物会导致懒惰、半睡半醒的状态以及深度睡眠。饮食是为了生存，要适度饮食。你将拥有轻盈的身体和轻松、愉悦、宁静的心智。这将有助于你的冥想练习。遵守摩那（Mauna）或禁语誓言一周或一个月。每天遵守此誓言两小时。控制身体。实践非暴力（Ahimsa）和梵行（Brahmacharya）。冥想真我（Atman），或冥想四臂的哈里主，或奎师那主、罗摩主或湿婆主。规律地冥想，并逐渐将冥想时间从15分钟增加到每次3或6小时。如果你是全职的求道者，请将所有时间用于冥想。如果你无法做到这一点，可以进行利基塔·贾帕（Likhita Japa）（书写曼陀罗）和基尔坦（Kirtan）（歌颂主的名号和荣耀）。在间隙时间研读宗教书籍。只有高级求道者才能长时间冥想。观察心智并培养离欲。如果你粗心大意、不警惕，能量就会通过感官流失。如果能量流失，你就无法进行良好的冥想。离欲是对今生和来世感官享乐的漠不关心，是对可见和不可见对象没有欲望。你必须拥有稳定、持久和持续的离欲。它不应减弱，而应是心智的恒常态度。你必须完全安住于离欲之中。在进行40天的阿努什塔那（Anushthana）期间，只食用牛奶和水果或清淡饮食。只吃3或4种食物，只吃一餐。睡在地板上。遵守独身和禁语誓言。不要走出房间。如果你不完全禁语，则少说话。在恒河（Ganga）或任何圣河岸边进行阿努什塔那（Anushthana）。尝试完成你的伊什塔曼陀罗（Ishta Mantra）的一个或几个普拉沙拉那（Purascharanas）。如果曼陀罗（Mantra）有五个字母（音节），重复曼陀罗（Mantra）50万次即构成一个普拉沙拉那（Purascharana）。

Solitude has its own charms. The spiritual vibrations in solitude are wonderfully elevating. Meditation will come by itself without exertion. All saints and sages who have attained Selfrealisation have remained in solitude for a number of years. You will have good meditation if you sit on the bank of a river? in a cave or on the seashore or in a jungle. During the Christmas and Easter holidays you can all enjoy the peace of solitude. It is very necessary to live in solitude at least for a month or a fortnight in a year for the householders. Instead of wasting time? energy and money in Calcutta or any other city? during the holidays? live in holy places like Rishikesh? Uttarakasi or Naimisaranya drink the nectar of peace in such places by doing Anushthana (intense and systematic spiritual practice) or Japa of a Mantra and attain immortality. If you once taste the bliss of solitude you will never forget it. Every year you will attempt to taste it again. He who takes too much food (a glutton) is ite unfit for meditation or the spiritual path. Too much food will produce laziness? a halfsleepy state and deep sleep also. Eat to live. Eat in moderation. You will have a light body and light? cheerful and serene mind. This will help you in your practice of meditation. Observe Mauna or the vow of silelnce for a week or a month. Observe the vow for two hours daily. Control the body. Practise Ahimsa and Brahmacharya. Meditate on the Self or on the Lord Hari with four hands? or on Lord Krishna? Rama or Siva. Be regular in your meditation and gradually increase the period of meditation from 15 minutes to 3 or 6 hours at a sitting. If you are a wholetimed aspirant? spend the whole time in meditation. If you are not able to do this? do Likhita Japa (writing the Mantra) and Kirtan (singing the Names and glories of the Lord). Study religious books in the interval. Only advanced aspirants can meditate for a long time. Watch the mind and cultivate dispassion. Energy will leak out through the senses if you are careless and nonvigilant. If energy leaks out? you cannot have good meditation. Dispassion is indifference to sensual enjoyments herein and hereafter? absence of desire for visible and invisible objects. You must have steady? lasting and sustained dispassion. It should not wane. It should be a constant attitude of the mind. You must be fully established in dispassion.In doing the Anushthana for 40 days live on milk and fruits or light diet. Take only 3 or 4 articles of food. Take one meal only. Sleep on the floor. Observe celibacy and the vow of silence. Do not come out of the room. Speak little if you do not observe perfect silence. Do the Anushthana on the banks of the Ganga or any sacred river. Try to do one or several Purascharanas of your Ishta Mantra. If there are five letters (syllables in English) in the Mantra? 500?000 repetitions of the Mantra will constitute one Purascharana.