Written by SAORI CATERINA | October 7, 2023
What is meditation?
Meditation, or “Dhyana” in Sanskrit, represents a state of mental absorption and inner contemplation, where awareness flows continuously and without interruption towards a chosen object or subject of meditation.
During meditation, as the waves of thought settle, the true Self is revealed, and an experience of oneness with the Cosmic Consciousness is attained.
Meditation vs concentration
Meditation, often colloquially referred to as such, is, in reality, a form of concentration.
Swami Sivananda, a highly respected figure in yoga and spiritual teachings, made profound distinctions between concentration and meditation in his wisdom.
In fact, he emphasized that concentration is the initial stage of meditation. During this phase, you train the mind to focus and eliminate distractions.
Meditation, on the other hand, signifies a deeper state of absorption and unity with the chosen focal point, resulting in profound inner peace and self-realization.
Both concentration and meditation are integral components of the yogic path, leading individuals on a journey of spiritual growth and self-discovery.
Both concentration and mediation are explained in more detail below.
Concentration (Dharana)
- Concentration serves as the first step on the path to meditation.
- It involves directing the mind’s focus toward a single point or object of concentration, which can be an image, mantra, sound, the breath, or any chosen focal point.
- During concentration, the mind cultivates the ability to become one-pointed, gradually reducing distractions.
- Its purpose lies in calming the mind, preparing it for the deeper realms of meditation.
- This stage acts as a preparation, allowing practitioners to gain control over their thoughts.
Meditation (Dhyana)
- Meditation naturally unfolds as the outcome of successful concentration.
- It represents a state of expanded awareness, characterized by an uninterrupted flow of thoughts directed towards the chosen object of meditation.
- In meditation, the mind becomes wholly absorbed in the chosen focal point, to the extent that a sense of unity and oneness with it is experienced.
- During this state, the boundaries between the meditator and the object of meditation dissolve, leading to a profound inner calm and stillness.
- Ultimately, meditation is the gateway to self-realization and a deeper comprehension of one’s true nature.
What is the ultimate goal of meditation?
The ultimate goal of meditation is to transcend the confines of the mind and body, allowing us to experience the true Self or Cosmic Consciousness. This profound realization takes us beyond the limitations of our individual identity, leading to a state of unity with the infinite and eternal reality known as Brahman, as described in Vedanta philosophy.
Brahman is the source from which all beings originate, the Infinite, Uncaused, Eternal, and Supreme Reality. In the framework of Vedanta, Atman represents the Absolute Consciousness within each individual, and it is intrinsically one with Brahman. While Brahman is the absolute reality when perceived throughout the entire universe, Atman signifies the Absolute when recognized within the individual.
The mind and body, often referred to as “upadhis,” act as veils that obscure our true consciousness and cause us to forget our identity as the Self (Atman). Meditation serves as the transformative journey toward realizing that we are, fundamentally, Atman and not merely the mind and body. It is a path of self-discovery, leading us to the profound understanding of our true nature and connection to the infinite and eternal reality of Brahman.
What are the benefits of meditation?
Meditation offers a multitude of mental and physical benefits, including:
- Reduces Anxiety: Research has shown that just eight weeks of mindfulness training significantly lowers participants’ anxiety levels1.
- Increases Brain Activity: Meditation enhances electrical activity in the brain regions associated with positive emotions1.
- Improves Immune Function: Regular meditation practices have been linked to improved immune system function1.
- Enhances Attention: Meditation may reduce the attentional blink phenomenon, potentially by increasing the brain’s capacity to process stimuli more efficiently2.
- Boosts Gamma Brain Waves: Meditation aids in generating high-amplitude gamma brain waves, associated with improved memory, learning, and perception, even during non-meditative states. This suggests that meditation training can positively influence the resting state of the brain3.
- Accelerates Healing: Meditation can potentially expedite the healing of skin conditions such as psoriasis4.
- Thickens Neurocortex: Regular meditation may contribute to the thickening of the neurocortex5.
- Reduces Depression Symptoms: Meditation has been shown to reduce symptoms of depression6.
- Enhances Attention Span: Regular meditation practice has been linked to improved attention spans7.
- Improves Sleep: Meditation can contribute to improved sleep quality8.
- Mitigates Loneliness: Meditation may reduce feelings of loneliness and increase social contact in daily life9.
In what position should you meditate?
There are five meditative poses to consider: Lotus Pose (Padmasana), Siddhasana, Mukthasana (also known as Guptasana), Swastikasana, and Sukhasana. Each of these poses is described below.
When engaging in meditation or breathwork, it becomes crucial to select a sitting position that allows you to maintain stillness for one to two hours without any movement. Therefore, it’s important to keep this in mind when choosing your preferred meditation pose.
1. Lotus pose or Padmasan
Precaution: Padmasana is an advanced yoga pose that may not be suitable for everyone, especially if you have knee or hip issues. Make sure your body is adequately warmed up before attempting this pose, and consider using props or modifications if needed.
- Starting Position: Begin by sitting on the floor or a yoga mat with your legs extended straight in front of you.
- Bend Your Right Knee: Bend your right knee and bring your right foot on the left thight.
- Bend Your Left Knee: Bend your left knee and place your left foot on top of your right thigh.
- Position Your Feet: The soles of both feet should be facing upward, and your heels should be close to your abdomen. Your feet should form a triangle shape with your groin.
- Keep your back straight: Ensure that your spine is straight and your back is erect. Sit up tall with your shoulders relaxed.
- Hand Placement: Place your hands on your knees with your palms facing up (Jnana Mudra). Alternatively, you can place your hands on your lap with your palms facing up or down.
2. Siddhasan (adept’s pose)
- Starting Position: Begin by sitting on the floor or a yoga mat with your legs extended straight in front of you.
- Bend your left leg: Bend your left leg at the knee and bring your left heel towards your perineum (the space between the anus and genitals).
- Bend your right leg: Bend your right leg at the knee and place your right foot against the inside of your left thigh, with the sole of your right foot against your left thigh. Your right heel should be placed against your pubic bone.
- Align your knees: Ensure that both knees are in contact with the ground or your mat. The idea is to have both knees touching the surface beneath you.
- Keep your back straight: Ensure that your spine is straight and your back is erect. Sit up tall with your shoulders relaxed.
- Hand placement: Place your hands on your knees. You can either have your palms facing up with the tips of your index finger and thumb touching (Chin Mudra), or you can rest your hands with your palms facing down on your knees. Alternatively, you can place your hands between your heels, with one hand resting over the other.
3. Mukthasan or guptasan
- Starting position: begin by sitting on the floor or a yoga mat with your legs extended straight in front of you.
- Bend your right leg: bend your right knee and bring your right foot close to your left inner thigh. Your right heel should be as close to your pubic bone as comfortably possible.
- Bend your left leg: bend your left knee and place your left heel on top of your right heel, close to the pubic bone. In this position, you should not feel any pressure at the preineum, and the genital organs are free from any pressure.
- Keep your back straight: ensure that your spine is straight and your back is erect. Sit up tall with your shoulders relaxed.
- Hand placement: place your hands on your knees with your palms facing down. Alternatively, you can place your hands in a mudra of your choice or rest them on your lap.
4. Swastikasan (anke lock pose)
- Starting position: begin by sitting on the floor or a yoga mat with your legs extended straight in front of you.
- Bend your right leg: bend your right leg at the knee and place the heel against the groin of your left thigh, ensuring the sole of your right foot is in close contact with your left thigh.
- Bend your left leg: bend your left leg and position it against the right groin. Insert the toes of your left foot between the calf and thigh muscles.
- Keep your back straight: ensure that your spine is straight and your back is erect. Sit up tall with your shoulders relaxed.
- Hand placement: place your hands on your knees with your palms facing down. Alternatively, you can place your hands in a mudra of your choice or rest them on your lap.
5. Sukasan (easy pose, simple crossed-leg position)
- Starting position: begin by sitting on the floor or a yoga mat with your legs extended straight in front of you.
- Cross your legs: cross your legs at the shins, bringing your right ankle in front of your left ankle.
- Feet Placement: Position your feet so that your heels are under your knees, and your toes are pointing slightly outward.
- Keep your back straight: ensure that your spine is straight and your back is erect. Sit up tall with your shoulders relaxed.
- Hand placement: place your hands on your knees with your palms facing down. Alternatively, you can place your hands in a mudra of your choice or rest them on your lap.
If none of the sitting positions described above is feasible to you, you can mediate in Vajrasan (kneeling pose). To get into the pose, kneel down and sit on the heels with the spine erect.
How do you meditate?
The mind is naturally inclined to wander and daydream, often keeping us disconnected from the present moment, which obstructs us from reaching a deep state of inner contemplation.
To meditate effectively, you must quiet your wandering thoughts by focusing on a focal point. This focal point serves as an anchor for the mind, grounding it in the present moment.
You have two main options for your focal point:
- Between your eyebrows: This is a suitable choice if you are more intellectually inclined.
- Your heart: This is a better option if you tend to be more emotionally driven.
If you’re uncertain which to choose, you can experiment with both. Try focusing on one point at a time and see which resonates with you best.
Once you make a choice, stick with it consistently throughout your meditation practice. Changing your focal point can disrupt your meditation experience.
I really hope that you enjoyed this post and that it gave you insights into how to properly meditate ✨
If you’d to learn more about meditation and the amazing benefits of practicing mindfulness, I highly recommend you the amazing book Search Inside Yourself by Chade-Meng Tan.
I wish you a wonderful day and remember, you are, have always been and will always be, enough.
Love Saori
Sources
- Alterations in brain and immune function produced by mindfulness meditation
- Mental Training Affects Distribution of Limited Brain Resources
- Long-term meditators self-induce high-amplitude gamma synchrony during mental practice
- Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA)
- Meditation experience is associated with increased cortical thickness
- Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis
- Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism
- A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia
- Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial