What is Meditation?

This question typically results in a variety of responses. Many ideas and definitions that range from visualization on images, sound chanting, dancing, singing, trance, rituals etc. have all been discussed or presented. While these activities if done properly can transport you into a meditative-like state, true meditation is a cessation and stilling of all mental activity.
Many of us get attached and sometimes dependent on the sensory experiences of lights, vibrations, colors, sounds, images, channels, spirits, etc.  True meditation transcends mental and sensory states to that state of 'no mind'. Meditation is not a state of endorphin rush after a good workout or the deep state of relaxation after a good yoga class. These are all side-effects of meditation. Meditation is not channeling with spirits. Meditation is not chanting, singing or dancing or sleeping. Meditation is not concentration or focus. Meditation is a state of Self-Absorption

You may start to get a glimpse of what the goal of meditation is by observing our sleeping and waking states. When you go to sleep, are you aware that you are sleeping? When you wake up, you become suddenly aware of the external world through your senses and because of this you know you were asleep a few moments prior to the waking state.  You may even remember some vivid dreams or experiences while sleeping. Does this mean that you didn't exist in the sleeping state? Were your dreams real? Who was watching? Who was sleeping? Therefore, who is sensing the external world? Is it your mind? In every activity, there is an observer, the observed and the act of observing. The mind exists outside of the observing.
Many religions speak of liberation or salvation. Heaven or hell appear to be terms used to denote the state of salvation or untold suffering for human beings. Therefore this state of liberation from human suffering seems to be the goal for many. What are we liberating ourselves from? Our mental states of suffering? Is a mentally handicapped person or a person in a coma state aware that they are suffering? Are they liberated?  Are WE our minds?
Our minds are our faculty of perception, filtering, thinking and intellect. Psychology indicates that the mind exists in many layers ranging from the cognitive conscious to the many layers of the sub-conscious and even the higher states of the super-conscious.  We are so much more beyond this mind.
In meditation, you are stilling this mind (mental/sensory nature) to observe the awareness / consciousness that is you while being in a wakeful state. This may be challenging for some to grasp initially.
How do you Meditate ?
When you sit in meditation, your intention and resolve must be firm. What is your intent when you meditate? You are meditating upon your SELF (The Higher Self - that eternal Observer within that is pure awareness even when you are asleep vs. the ego that our minds self-identify with). The following steps are suggested for those who would like to begin a practice of meditation.

• Begin a practice in the early morning shortly after waking up is the best time for meditation. Ancient wisdom practices recommend the hours of 3am - 5am as being most appropriate. This may not be practical for many however anytime in the early morning hours is suggested.
• Start your practice immediately after your morning routines of cleaning, bathing but before eating or drinking (or reading or checking your phone). With time you can extend this practice into an evening practice as well.
• Dedicate a space and time for your meditation. Consistency is the key. The same space and the same time daily is recommended.  Your meditative energy will pervade this space eventually and you will be drawn to it automatically. Ensure that you will not be disturbed or distracted by sounds, movements, pets, family, phone. Limit and minimize physical movement as much as possible when sitting. Make your adjustments before you settle into meditation.
• Optional- Light a votive candle, oil lamp and /or some incense if you prefer however, do not let fragrances be a distraction to your practice. You may also use simple music (bells, flute, violin, OM chanting etc.) to help initially if needed. 
• Use a cushion on the floor, blankets or a shawl to help you get physically comfortable with your sitting.
• Set a timer if needed for 10 minutes initially (this may be adjusted for shorter or longer as needed).
• Sit erect on a cushion or a chair with your hips higher than your knees. Keep your spine and head straight yet relaxed. Keep your chest open, shoulders back and relaxed. Hands may rest on your lap. Palms may be open or closed or resting within each other.

• Start by observing your normal breathing cycle. Do not effort or make any changes to it. Simply notice the quality of your breath- is it shallow is it deep, is it fast, jagged, is it relaxed?
• Next begin by lengthening your breath  and taking a few deep breaths. Lengthen the in-breath and out-breath with each subsequent breath.
• Notice your physical body, the posture, where are you tight or holding stress, and breathe into those areas to relax the whole body and all parts of it. Continue to bring your attention back to the breath.
• Notice your mind, your thoughts. Note that the mental faculty allows you to process your sensory inputs but it is not you. Continue to use your focus on the breath.
• Next bring your attention to the area of the heart in the middle of your chest, while continuing to focus on the breath. Notice your heart beat or simply the sensation of the heart. 
• Start by imagining a bright light in this heart area. With each in-breath imagine that this light is growing brighter and stronger within you.  Eventually this image too will fall away and a state of nothingness will prevail.
• Sit with this focus for 5 -10 minutes. If distracted, gently come back to this image or your breath until your timer goes off.
• As thoughts of labeling or judgement arise, simply look at them and release them without engaging in dialog with the thoughts.  You are not your mind or your thoughts. 
• If distracted by thoughts, use your breath as an anchor point to return back to your heart space. 

In the beginning this exercise may be challenging. Beginners are encouraged to make a firm personal commitment to practice daily even if only for 5 minutes.Continued practice is the key to a successful meditation practice. With time and continued practice, distractions will rise and fall away quickly. Thoughts of judgement and / or vivid sensory experiences may come up. It is important to ignore these and not try to interpret any meaning into these experiences. Just as a really good musician or artisan excels at their craft through rigorous practice and continues to improve in all aspects of their art, one must practice daily. Meditation is the same. As your practice progresses, you will become more aware and sensitive to the subtler aspects of meditation, time and space. It is important to practice daily.
You will have "good" days and "bad" days when beginning a practice of meditation. Even experienced practitioners may have challenges on some days.
Keep a meditation journal. Record your observations daily after each sitting briefly in no more than 2-3 sentences or use images when appropriate.
May the Divinity within You rise up and greet you in meditation. Wishing you Peace.


To learn more about this work, visit www.atmanandam.org. The author is a long-time practitioner of meditation and teaches meditation and other techniques and practices.