The Art and Science of Meditation

The
Art & Science of

Meditation
Dr. Newton Kondaveti, M.D.

Chitra Jha
The Art & Science of Meditation ii
Conceived and Conceptualized
by Dr. Newton Kondaveti, M.D.
Author of
Consciousness Heals
&
The Science of Past Life Regression
Written by Chitra Jha

Author of
Achieve Your Highest Potential

The Art & Science of Meditation iv
The
Art & Science of
Meditation
Dr. Newton Kondaveti, M.D.
Chitra Jha
Life Publications
Hyderabad, INDIA
Published by Life Publications, INDIA, 2012
Copyright © 2012, Dr. Newton Kondaveti

and Chitra Jha
No reproduction without permission.

All rights reserved.
Note: This book is not designed to be a treatment regimen that advocates

the discontinuation of whatever form of health or healing program that you
are currently on. Rather, it is meant to support and help you to become
a conscious participant in your own healing process by awakening and
activating the tremendous healing potential that lies within you.
Life Publications
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Illustrations: Nivedita Jadhav
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The Art & Science of Meditation vi

Dedication
This book is dedicated to all past,
present and future meditators.
The Art & Science of Meditation viii
Contents
Preface xv
Acknowledgements xxi
A Note from the Author xxiii
Introduction ...1
1. What is Meditation? ...5
Definition
History of Meditation
Meditation and religion
Various types of Meditation
Summary
2. What Meditation is Not? . . . 17
Details
Summary
3. Myths and Misconceptions about Meditation . . . 25
Myths
Myth busters
Summary
4. How to Meditate? . . . 43
Comfortable posture
Observing the breath
Importance of breath
Distraction from breath
Essence of Meditation
Learning Meditation
Summary
5. When to Meditate? . . . 55
The best time for Meditation
Meditation in a group
Summary
ix
6. Where to Meditate? . . . 63
Details
Summary
7. How Long to Meditate? . . . 69
The formula
Too long or too short
Regular practice
Sincerity
Capacity to meditate
Maintaining balance
Ending Meditation
Post Meditation
Summary
8. What are the Restrictions to Meditation? . . . 79
Details
Summary
9. Distracting Experiences during Meditation . . . 85
External distractions
Internal distractions
Dealing with distractions
Summary
10. Deep Meditational Experiences . . . 99
Body weight experiences
Body movements
Body temperature variations
Auditory experiences
Other sensory experiences
Changing breath patterns
Thought experiences
Emotional experiences
Throat chakra experiences
Third eye experiences
Astral experiences
The Art & Science of Meditation x

Miscellaneous experiences
Source experiences
A word of caution
After effects
Summary
11. Stages of Meditation . . . 115
Three aspects of being
Primary stages of Meditation
Buddha’s path
Maharishi Patanjali’s path
Brahmarshi Patriji’s path
Importance of knowing these stages
Experiencing divine consciousness - Atman - Self
12. Meditation and Activation of Subtle Bodies . . . 127
Vedantic philosophy
Osho’s philosophy
Western new age philosophy
Seven Chakras
Chakras and Prana
Kundalini energy
Kirlian photography
Chakra blocks
Summary
13. Benefits of Meditation . . . 153
Physical benefits
Psychological benefits
Mental benefits
Relationship benefits
Spiritual benefits
Social benefits
A word of caution
Summary
xi Contents
14. Science behind Meditation . . . 173
Brain waves
The Schumann resonance
Meditation and brain waves
Meditation and brain activity
Meditation and the autonomic nervous system
Structural changes in the brain
Meditation and thought chemistry
Meditation and hormone production
Meditation and breath
Meditation and natural killer cells
Meditation and metabolic rate
Limitation of physical sciences
Summary
15. Meditation and Daily Life . . . 189
Importance of a formal Meditation practice
Getting back to the real world
A meditative state of mind
Laboratory of life
Being present in every moment
Refined awareness
Practicing mindfulness
Meditation and emotions
Meditation in movement
Meditation and relationships
Meditation and magnetism
Meditation and work life
Meditation while commuting
Meditation in illness
Brief reminder practices
Utilizing each moment
Exploring our full potential
Summary
The Art & Science of Meditation xii

16. Meditation: An Inward Journey to Explore the Self . . . 203
Self discovery: Not this or all this
The inner world of silence
Finding the center within
Finding the treasures within
An enlightened state of being
Signs of enlightened beings
Our Buddha nature
Our zero point
Different strokes for different folks
Summary
17. Meditation: A Journey from the Known to
the Unknown . . . 213
The unknown realm
An empty cup
All is One
Personal truth vs. Borrowed truth
Summary
18. A Note to the Meditators . . . 221
Meditation as a foundation
Center and the circumference
Mind games
Meditator’s dilemma
A balanced life
The ends and the means
A word of advice
Points to ponder
Summary
Life University . . . 229
xiii Contents
The Art & Science of Meditation xiv
Preface
Once upon a time, there was a powerful and wealthy

king. He had everything that one could wish for, except
that he did not have any children. After many years he
was blessed with a son. The king was so attached to his
son that he would take him wherever he went. During
one of his expeditions, he took the little prince, who was
still an infant, along with him. The king and his retinue
ventured deep into a forest, which was at the border of his
kingdom, and lost their way. A lot of confusion followed
and eventually they found their bearings, but to their
horror, they realized that the prince was missing. They
searched everywhere but in vain. The search continued
for two days but he could not be found. Eventually the
search was called off. The grief-stricken king returned
home and sent a much bigger search party to comb the
forest.
The prince had strayed away from the group. Alone
and afraid, he ran around and entered a cave, which
had labyrinthine passages, and got lost. He began to cry
loudly but there was no one to hear him. After several
hours, he fell asleep. When he awoke, he continued to
walk around but still could not find the entrance to the
cave. As fate would have it, he found the entrance two
days later, barely an hour after the king and his retinue
left the forest. Just as he reached the entrance, he was
spotted by a poor old couple who had come from the
neighboring kingdom. As the prince was too young,
he had not learnt to speak, and therefore could not
communicate with them and tell them who he was. They
took pity on the child and took him along with them to
xv
their home. They brought him up as their own child. He
grew up and experienced a life of sadness and poverty;
sadness because he knew that this was not his real home,
and poverty because of the conditions of the couple who
brought him up.
Most of us do not understand that we are spiritual beings having a

human experience, not human beings having spiritual experiences.
When we do not realize the spiritual nature of our existence, we live
our lives without joy, as powerless beings disconnected from our
true source of happiness, wisdom and strength, in much the same
way as the prince in the above story ended up living a life of sadness
and powerlessness.
Since ancient times, there have been many who have taught us
how to connect to our true source and realize the multidimensionality
and magnificence of our existence. Though their approaches may
appear different, they have one common theme - connecting to
our true source and realizing that we are eternal non-physical
beings who have chosen to experience polarities and duality in this
physical earth plane. There is one common spiritual practice to
connect to the infinite source of wisdom, love, peace and joy. That
is Meditation.
The word Meditation immediately brings up visions of spiritual
seekers. We tend to associate Meditation only with people who are
considered a 'different breed' so to speak. The common perception
is that Meditation is for 'Spiritual' people. Such misperceptions
prevent us from understanding that we are all spiritual beings
and such a belief prevents us realizing our true potential, which is
limitless.
Meditation is the Alpha and the Omega of all spiritual practices.
It is the simplest and easiest way to connect to and understand our
inherent spiritual nature, which is a state of limitless wisdom, love,
peace, prosperity and joy. Learning the Art & Science of Meditation
is the need of the hour for humanity. Teaching it is the purpose of
this book.
The Art & Science of Meditation xvi

My experience with Meditation began in 1989 with a wonderful
synchronicity that led me to one of the greatest Spiritual Masters
of our times - a living legend, Brahmarshi Patriji, founder of the
Pyramid Spiritual Societies Movement worldwide. He is the single
most important influence in my spiritual journey, my revered
teacher, my friend, my philosopher and my guide. He initiated me
into Meditation in his inimitable style and inspired me to adopt
a playful approach to spirituality. With immense patience and
unconditional love, he held my hand like a parent who teaches a
toddler to take his first steps. To this day, I always find him behind
me - encouraging, loving, caring, supporting - proud of every step
that I take forward.
Brahmarshi Patriji taught me the 'Anapasati' technique of
Meditation, which is a simple practice of 'Breath Awareness', a
practice that completely transformed my life and helped me to find
the answers to all the questions I had. I still remember the words
Patriji spoke to me during my first meeting with him. "Do not search
for answers outside of yourself. Practice Meditation, go within, you
will find all the answers." These golden words changed my life. I
became absorbed in long hours of Meditation and experimentation of
spiritual concepts and Extra Sensory Perception (E.S.P.) phenomena
like Astral Travel, Clairvoyance, Telekinesis, Psychometrics etc.
One would expect a twenty-year-old spending long hours in
Meditation and researching E.S.P. phenomena to become a recluse.
On the contrary, I began to participate more fully in life with zest and
vigor. My spiritual experiences taught me everything that I needed
in my life. I successfully overcame the rigors of medical school and
completed my Post-graduation in medicine. It is Meditation that
gave me the strength and multidimensionality to achieve my true
potential.
It was Brahmarshi Patriji who gave me this priceless gift of
Meditation, and for that I will remain eternally grateful to him. No
amount of praise would be enough for the grand work that this
Master of Masters is doing for humanity. Through the Pyramid
Spiritual Societies Movement, a worldwide movement that he started
over twenty years ago, he has transformed the lives of millions of
xvii Preface
people all over the world. He is one of the greatest teachers of
Spiritual Science and one of the most compassionate beings that I
have come across in my life.
His mission of spreading Meditation and Vegetarianism across
the globe is truly reminiscent of The Buddha, who had said that
Wisdom and Compassion are like two wings of a bird. Just as both
wings are required for a bird to fly, both wisdom and compassion
are required for humanity. Patriji is teaching us to awaken our inner
wisdom through Meditation and to awaken our compassion through
Vegetarianism. He is indeed a living Buddha. All the wisdom
presented in this book is what I have learned from Brahmarshi
Patriji over many years.
For over two decades now, I have continued to pursue the
exploration of my ‘Self’ through the practice of Meditation. This
has resulted in a tremendous expansion of my consciousness
and helps me to unravel the mysteries of existence. My research
in Spiritual Science led me to discover the simple truths behind
the imposing dogmas of religion and philosophy. I realized that
spirituality is ridiculously simple. It is not, and was never meant to
be something solemn and unattainable that is worthy only for a few
exalted Souls. I understood that knowledge of the 'self' is the key to
soul evolution.
I was soon driven by the intense desire to share my wealth with
the world. The urge to reach out to my fellow humans who are
caught up in illusion and thirsting for knowledge could no longer be
contained. I felt a compelling need to go 'out there' and break down
the illusions, misconceptions and distortions in the understanding of
these simple truths about our Consciousness.
I began to travel and teach. Starting with a class once in few
months, my schedules began to grow progressively busier with
every passing year. In addition to extensive travels within my home
country India, I began regularly visiting several countries all over the
world, and by 2012 I visited over eighty countries.
After over seven years of travelling and teaching, in the year
2007, I realized two things: The first realization was that the pace of
The Art & Science of Meditation xviii

spreading needs to increase manifold. I began to feel the constraints
of time and my inability to be in several places simultaneously!
The second realization was that, in addition to 'Atma-Gyan' or
Self-Knowledge, people needed 'Brahma-Gyan' or Universal
Knowledge.
The solution to the problem posed by the second realization is
Life University. The culmination of a desire that originated in me
during one of my past lives as an 'Acharya' (Teacher) at the university
of Takshashila in ancient India. Life University is the Brahama
Gyan Peeth (Wisdom Center) for guiding humanity and helping
everyone to awaken their innate wisdom. This wisdom would dispel
all ignorance, which is the root cause of all suffering in the world.
I envisioned Life University with 18 'Schools of Wisdom', out of
which the first and foremost would be the Meditation School of
Wisdom because Meditation is the foundation of Spiritual Science.
The solution to the problem posed by the first realization is
writing Books that would enable Life University to reach out to the
whole world and achieve its goal of ‘Awakening Wisdom Within’.
The idea that came to me was to write the ‘Awakening Wisdom’
series of 21 Books. The first book in this series is about ‘The Art &
Science of Meditation’.
Our intentions create the situations and circumstances of our
lives. Every synchronicity is a result of our intention. Another great
synchronicity was meeting Chitra Jha during one of my workshops.
She attended all the workshops and training programs offered by
me till date. During these programs, she had profound metaphysical
experiences, got deep insights and underwent a tremendous
transformation. She completely resonated with the vision of Life
University and the Awakening Wisdom Series of Books. She offered
her services for this cause. With total dedication, she began to bring
out my thoughts and ideas into words. She translated all that was
shared through my workshops and personal interactions into this
book. Whatever I had conceived and conceptualized, she gave life
to it through her writing. I wish to express here my gratitude for
her great contribution. The Art & Science of Meditation is the
xix Preface
first co-creative endeavor with her and such endeavors will continue
throughout the rest of the Awakening Wisdom Series of Books.
I hope you all enjoy reading this book and I wish everyone
beautiful awakenings through the practice of Meditation.
Love and Light,

Newton Kondaveti
The Art & Science of Meditation xx

Acknowledgements
This book has been written through my hands, but the credit for its
‘being’ lies entirely with Dr. Newton Kondaveti, the founder of Life
University, who not only conceptualized this book and created its
framework, but also filled in the gaps in my understandings.
I am eternally grateful to him for choosing me as his scribe.
I am also grateful to the Unseen Power, which completely

overtook me and flooded me with insights, during the writing of this
book. I wrote what I experienced and experienced what I wrote. In
a sense, both ‘the experiencer’ and ‘the experience’ merged with
each other to create this book.
I offer this manifestation of my meditative experience to that

Unseen Power.
xxi
A Note from the Author
It was in February 2011 when Dr. Newton offered me the sacred

opportunity to write 21 books for Life University. Even though the
task seemed daunting at first, it was made easy by the fact that Dr.
Newton had already conceived and conceptualized the ‘framework’
of all these books. He was also very clear that the first book had to
be the ‘Science of Meditation’.
I have been a meditator for more than a decade, but I wasn’t
too sure if I could write a whole book on this subject. My discussions
with Dr. Newton helped me to a great extent but I knew that I had
to depend upon the tool of Meditation itself, to write an entire book
about Meditation; and that’s exactly what I did.
For six months, I was either meditating or writing in all earnest.
I would go into such deep Meditation that I wrote what I experienced
and experienced what I wrote. It was as though an Unseen Power
overtook me and flooded me with required ‘insights’. The book that
you are holding in your hand is a result of that possession, where
both ‘the experiencer’ and ‘the experience’ merged with each other
to create this book.
I sincerely hope that you benefit as much from reading it as I
have benefitted from writing it.
I remain eternally grateful to Dr. Newton for choosing me as
his ‘scribe’ and to the Unseen Power for manifesting Itself in my
meditative experience.
This book is an offering of love, devotion, and gratitude!!! And
SO IT IS!!!
Chitra Jha
xxii
The Art & Science of Meditation xxii
Introduction
In today’s chaotic world, more and more people are turning to
Meditation for peace of mind, release from stress, healing of illnesses,
and search for truth. There are thousands of books; both ancient and
contemporary, besides a whole lot of information on the Internet
regarding Meditation. On top of that there are teachers teaching
many kinds of ‘time-tested’ Meditations. In short, there is an entire
supermarket of spiritual practices teaching Meditation of one or
the other kind. In this information overdose and ‘experiential’ over-
sell, an earnest seeker feels lost. Instead of getting simple answers,
he receives complicated jargon which creates more confusion and
misunderstanding.
There are many people who have been meditating for years
and have benefitted from their practice, but they do not understand
all their experiences. They still harbor some doubts and some of
their questions remain unanswered.
This book is a sincere and humble attempt to clarify all doubts
regarding Meditation in a simple and lucid manner. It aims to be as
helpful to a seasoned Meditation practitioner as to someone new
on the path as it attempts to explain all concepts, from simple to
complex, in a layman’s language.
The Art & Science of Meditation 2
“All Meditation must begin with arousing deep
compassion. Whatever one does must emerge from
an attitude of love and benefitting others.”
– Milarepa
Chapter 1
What is Meditation?
Definition
The English word ‘Meditation’ has been derived from two Latin
words; meditari which means to think, ponder, dwell upon, exercise
the mind, focus attention; and mederi which means to heal. Hence,
people mean different things when they use the word Meditation.
Meditation is called ‘Dhyana’ in Sanskrit, which comes from
the root word ‘dhyati’ meaning to contemplate or meditate. That
is why the contemporary usage of the word Meditation has been
confused with ‘concentration, contemplation, mind control’ etc.
The English word Meditation is also being used in place of
Sanskrit words such as dharana, dhyana, samadhi and bhavana,
which are words used to describe various stages of Meditation. This
‘general’ usage of the word creates confusion about the practice of
Meditation.
Different words have been used in different countries to describe
Meditation; such as Zen in Japan, Chen in China, Dhyan in India,
and ‘contemplative prayer’ in the Western world.
Over the years, the word ‘Meditation’ has been loosely used
to describe a variety of broadly similar practices, across cultures
and traditions, ranging from techniques designed to promote
relaxation or a state of well being to techniques designed to achieve
enlightenment. Even though these practices and techniques are
broadly similar, they differ sufficiently enough from one another,
and thus create confusion in the minds of people regarding the
precise definition of the term ‘Meditation’.
One definition, which finds a universal and widespread
acceptance, is that Meditation simply means a ‘no thought state’.
Maharishi Patanjali called this state as ‘Chittavritti Nirodhak’.
5
A person full of thoughts
‘Chitta’ is the Sanskrit name given to the entire mind-stuff,

whose ‘vritti’ or tendency is to distract us by its monkey antics of
moving from one thought to the next. A restless mind wanders
around through an incessant flow of thoughts, creating an ‘inner
chatter’. It doesn’t know how to remain in the present, the here
and the now. Meditation cuts through this incessant thought flow to
reach a tranquil state. Hence, a simple definition of Meditation is
‘stillness of mind’ or ‘nirmal sthiti.’
No thought state
The mind is the sum total of all our thoughts. On an average a
human being thinks more than 50,000 thoughts in a day. Most
of these thoughts dwell in either the past or the future. It won’t
be inappropriate to say that our mind is a jungle of thoughts. The
incessant movement of thoughts can also be likened to a cyclone
or a whirlpool. Meditation is about calming this cyclone. It is about
getting to the centre of the whirlpool.
Our mind can also be equated with a pond of water. The constant
churning of thoughts keeps this water muddied. In a no thought
state, the mind becomes still and the mud of thoughts settles down.
Meditation means total cessation of all restless waves of the mind,
making it crystal clear.

A person with no thoughts
In another simile, our thoughts are like dark clouds in the sky.
In a no thought state, the clouds disperse and the shining Sun of
Consciousness comes to the fore.
Usually our body remains in one place while the mind wanders
around in all directions. Meditation is about dropping this mind and
becoming absolutely still and silent. When there are no words in the
mouth that is silence; when there are no thoughts in the mind that is
Meditation. Just as it requires a sincere effort to silence the mouth,
silencing the mind too requires a sincere effort.
In Meditation, a practitioner attempts to move beyond the
‘reflexive, thinking’ mind state to tap into ‘pure consciousness’, and
expand the human mind into the divine mind.
Non doing state
There is nothing to ‘do’ in Meditation. It is only about ‘be’ing. It is
about remaining unoccupied. Once the mind becomes unoccupied,
Meditation happens spontaneously.
When we don’t do anything, the energy moves towards our
centre and settles down there. When we ‘do’ something, the energy
moves out of the centre and gets directed towards the object of
doing. Doing makes energy move out, non doing makes energy
move in.
7 What is Meditation?
Tool for self-exploration
Meditation is the first tool for self-exploration. It is about going
within, touching our inner essence and being completely absorbed
in our Self. It is a great inner adventure; an existential connection
with ALL THAT IS.
We all take out time to be with our near and dear ones, in
Meditation we take out time to be with ourselves. Meditation is
about loving our self. It is the greatest gift we can give to our self. It
is the very air of freedom.
Non-judgmental awareness
Meditation is a moment-to-moment non-judgmental awareness.
Watching sea waves, listening to the chirping of birds, gardening,
jogging, being immersed in art or music, daydreaming, singing,
light sleep, walking, running, cooking, mountain climbing, dancing,
hatha yoga etc can all be meditative experiences, if they are free
from other distractions of mind. That is a big ‘IF’. All these practices
can put the body in alignment with the mind and the spirit. In that
sense, we all meditate whether we realize it or not.
History of Meditation
Various historical data suggests that Meditation was practiced by
mankind ever since prehistoric times, in various forms, as an integral
component of spiritual and religious traditions. Repetitive, rhythmic
chants, prayers or holy words were used to produce meditative
states. However, in the olden days, the practice of Meditation was
a well-guarded secret and only a few chosen ones were allowed to
know this secret, but now the time has come for this practice to
reach the masses.
Increased travel, communication and the Internet have helped
in the spread and cross-cultural dissemination of Meditation. A deep
spiritual hunger across the world has also revived people’s interest
in Meditation.
Meditation and religion
Even though some of the earliest written records of Meditation date
back to Hindu Vedas, references to Meditation can also be found
in Jain, Buddhist, Taoist, Zen, Christian, Jewish and Islamic Sufi

traditions. In all these religions Meditation has been considered
necessary for spiritual growth.
Practically all the religious groups practice Meditation in one
form or the other; hence it is timeless and universal in its approach,
appeal and application.
Buddhism
Buddhists pursue Meditation as a path towards enlightenment and
nirvana. In Theravada Buddhist tradition, methods of developing
mindfulness are taught, while the Tibetan tradition teaches visuali-
zation techniques and repetition of mantras.
Mindfulness of breathing and loving-kindness Meditation are
two popular Buddhist practices.
In Zen Buddhism, Meditation is practiced in order to touch the
core of one’s spiritual nature.
Christianity
Saint Padre Pio, a strong advocate of Meditation had said, “Through
the study of books, one seeks God; by Meditation one finds Him.”
Christian Meditation primarily focuses on contemplation to find
deeper meaning in life. Contemplative and meditative prayers are
common Christian practices. For a Catholic, Meditation involves
saying the rosary and feeling close to Jesus.
Christian Gnostics meditated to gain knowledge; ‘Gnosis’
means knowledge. They believed that man’s destiny is an individual
matter between himself and God.
Deeper meaning of fasting during ‘Lent’ is not just physical
fasting but also the fast of the mind, which happens in a ‘no mind’
state.
When Jesus said, “Be still and know thyself”, he was asking
people to meditate.
Islam
Islam advocates praying five times a day. During the prayer a
devout Muslim focuses and meditates upon God. The purpose of
this Meditation is to maintain an inner peace in the face of daily
challenges of work and family life.
Prophet Mohammad had spent a long time in contemplation
and Meditation. Fasting during Ramadan, in which one doesn’t
swallow even one’s saliva, speaks about a meditative state.
The Sufi tradition of Islam indulges in various mystical
Meditational practices involving high-intensity concentration and
sharply focused introspection.
Muslims know Meditation as Dhikr or repetition of God’s
name.
Hinduism
Brihadaranyaka Upanishad refers to Meditation and states, “Having
become calm and concentrated, one perceives the atman within
oneself.” In Bhagwad Gita, Sri Krishna teaches Meditation to Arjuna.
In Patanjali’s Ashtanga Yoga, Meditation or Dhyana precedes
Samadhi, which is the union of self/atman with omnipresent
Brahman; the ultimate goal of all Hindus.
In Bhakti Yoga Meditation involves visualizing the image of
a deity and repeating a mantra. For Vedantins, Meditation is a
process of contemplation on selected verses from the scriptures.
For Hindus, repetition of a mantra with the feeling of spiritual
oneness is Meditation.
Hindu temples were originally built for Meditation.
Jainism
Meditation forms one of the core practices of Jainism. All twenty-four
Tirthankaras of Jain tradition meditated and attained enlightenment.
Their images or idols are always depicted in meditative postures.
Lord Mahaveer meditated for twelve years before attaining
enlightenment.
In Jainism, Meditation is the path to salvation. Mantra chanting
and contemplation on subtle facts are integral aspects of Jain
Meditations.
Sikhism
Sikh practice of simran or focusing attention upon Divine
attributes encourages quiet Meditation. Sikhism teaches that there
are ten ‘gates’ to the body. The top most tenth gate or energy centre
is known as the Dasam Duaar. Constant practice of Meditation

opens this gate, which ensures a meditative state at all times: while
eating, walking, talking, or sleeping.
In Sikhism, ‘kirtan’ or singing devotional hymns is seen as an
important aid to Meditation.
Judaism
Jews’ meditative practices are thousands of years old as Meditation
was central to Jewish prophets. Jewish mystical tradition of
Kabbalah is essentially a meditative tradition. For a Kabbalist, the
ultimate purpose of Meditation is to understand the Divine.
Taoism
Taoists see meditative, breath-training and contemplative traditions
as ‘gathering of Light’. The Chinese martial arts are often called
‘Meditations in motion’, ‘moving Meditations’ or ‘movement in
stillness’ and ‘stillness in movement’.
Meditation is universal
In Qi Gong Meditation the practitioner focuses upon the flow of
energy in the body until the energy dissipates.
Bahai tradition
Bahais use Meditation as a key for opening the doors to unfold the
mysteries and secrets of the Universe, both within and without.
New age
The New Age Meditations are influenced by Hinduism, Buddhism,
Mysticism and Yoga. New Age Meditations aim at blanking out
the mind and being released from conscious thoughts. Repeated
chanting of mantras, focusing on a particular object and visualizations
are New Age meditative practices.
Various types of Meditation
Meditation encompasses a wide variety of practices; hence, there
are thousands of techniques and styles. Some of the most well
known are Ana-Pana-Sati, Vipassana, Transcendental Meditation,
Zen Meditations, Guided Meditations, and Mantra Meditations.
Some Meditation schools teach concentration techniques,
some focus upon relaxation techniques, while some others teach
non-contemplative practices. However, all Meditation practices can
be broadly classified into Concentration practices and Mindfulness
practices.
In Concentration practices, the practitioner intensively
concentrates on a particular object of attention and consistently
brings the mind back to the chosen object. This chosen object could
be a candle flame, an image, a sound, a mantra or one’s breath. It
is like using a zoom lens while taking a picture and focusing upon
one single object.
In Mindfulness practices the practitioner freely shifts from one
perception to the next, being mindful of all sensations, images,
memories, thoughts, sounds and smells without becoming involved
in any one of them or thinking about them. This form of Meditation
can be compared with wide-angle lens photography. Here instead
of zooming onto a selected object, one remains aware of the entire
spectrum of experiences.

Mindfulness Meditations employ various techniques such as
body scanning, letting the thoughts arise and pass, or being aware
of the taste and texture of the food one eats.
Various Meditation practices advocate various postures. There
are sitting practices in which you sit in a particular posture and
keep your body immobile e.g. Zazen and Vipassana; Expressive
practices, in which the body is left loose and free e.g. Siddha Yoga
and Dancing Meditation; and the practice of going about the daily
activities mindfully e.g. Mahamudra.
However, all Meditation practices have one thing in common.
They all focus upon quieting the busy mind. In each practice mind
is filled with peace and calm. While the methods of Meditation may
be different, the end goal remains the same.
Finally, one needs to understand that Meditation is not about
techniques; it is just a way of being, seeing, knowing and loving.
Techniques are at best orientations, which point towards a way of
being in relationship to the present moment.
Summary
A Meditation is a ‘no-mind’ state.
A Meditation is just a happening.
A Meditation is emptying the mind of all thoughts.
A Meditation is making the mind like an empty bowl, a bamboo
flute, or a still pond where there are no ripples.
A Meditation is witnessing the activities of Consciousness or
Self.
A Meditation is letting go.
A Meditation is detachment.
A Meditation is non-doing.
A Meditation is living in the here and the now.
A Meditation is being absolutely silent and still.
A Meditation is silencing the inner talk.
A Meditation is an awareness of the inner silence.
A Meditation is making contact with our inner essence.
A Meditation is awakening oneself to altered states of
Consciousness.
A Different names are used in different countries to describe
Meditation e.g. Zen, Chen, Dhyana.
A Meditation is an integral part of all religious practices in the
world.
A There are thousands of Meditation techniques but they all focus
upon quietening the mind.
A Methods of Meditation may differ but the end goal remains the
same.

“Meditation is not to escape from society, but to
come back to ourselves and see what is going on.
Once there is seeing, there must be acting.
With mindfulness, we know what to do and what not
to do to help.”
– Thich Nhat Hanh
Chapter 2
What Meditation is Not?
Meditation is not an intellectual process.

Arguing, decision-making, and analyzing are intellectual processes.
Meditation is a no thought state. It is a non-intellectual, non-mental
and non-verbal practice.
Meditation is not mental exertion.
Mental exertion uses mental energy, and in the process exhausts
the strength of the mental faculties. It makes us experience mental
tiredness. Meditation sharpens the mind and provides clarity. So it
is not a mental exertion.
Meditation is not contemplation.
Contemplation means thoughtful observation or inspection.
Meditation is a thoughtless observation. In contemplation, we
engage our mind in enquiring about a certain idea, but in Meditation
we go beyond thought. Hence, Meditation is not contemplation.
Anything that uses the mind is not Meditation.
Meditation is not concentration.
Concentration means fixing a close, undivided attention on a
particular task or activity, while Meditation is only about observation
and awareness. Concentration strengthens the mind whereas
Meditation is about dis-identification with mind. Meditation loosens
the grip of mind on us. Hence, it is not concentration.
Concentration requires effort and effort creates tension.
Meditation is effortless.
Meditation is not prayer.
A prayer is an acknowledgement of God’s power and goodness. It is
a request or petition for materialistic or spiritual gains. In prayer, we
17
speak with God, in Meditation we listen to God; hence, Meditation
is not prayer.
Prayer is a dualistic practice, where we consider ourselves
separate from God; Meditation takes us above duality and we
become one with God.
On the other hand, a meditative state is the real prayer in which
we become completely empty and receptive.
Meditation is not worship.
Worship is religious devotion to deities. Meditation is about devotion
to self-discovery; hence it is not worship. Meditation is about
emptying the mind. In prayer and worship, the mind is focused but
not empty.
Meditation is not worship
Meditation is not chanting of mantras.

A mantra is a sound, word or group of words. Meditation is about
inner and outer silence. So it is not about chanting of a mantra or
repeating a Divine name.

Meditation is not chanting of mantras
Constant repetition of a name or mantra is known as ‘Japa’,

which is commonly resorted to still the mind. However, stilling
the mind through Japa is a very long drawn-out process, unlike
Meditation.
Meditation is not mind-control.
Mind control means controlling the thoughts. In Meditation
one transcends the mind through witnessing its activities; hence
Meditation is not about mind control. It is about becoming ‘aware’
of the awareness, which exists independent of all thoughts.
Meditation is not a relaxation technique.
Meditation is often accompanied by profound states of relaxation
but it is not just a relaxation activity. Relaxation is one of its natural
outcomes but Meditation can have much loftier goals. Meditation
is about embracing all mind states without any special preference
for relaxation. Meditation is a complete awareness of the present
moment as it is.
19 What Meditation is Not?

Relaxation is just a beneficial byproduct of Meditation. It is only
one aspect of Meditation. Relaxation by itself doesn’t transform a
person; relaxed awareness in Meditation does that.
Falling asleep while watching TV at night can be relaxing but it
is not Meditation.
Meditation is not visualization.
In visualization we consciously create certain images in our mind
and picture them vividly as though they are real. In Meditation,
we don’t create any mental images intentionally. Visualization
encourages imagination, which is a mental activity while Meditation
is about cessation of all mental activities; hence Meditation is not
about visualization.
Meditation is not visualization

Meditation is not a state of mind.
Meditation is a state of ‘no mind’.
Meditation is not self-hypnosis.
In self-hypnosis, auto-suggestion is made to the mind and one enters
a state of semi-conscious trance. In that state one is often unaware
of the present moment. In Meditation, one simply observes the
mind, allowing it to become quiet and calm. A Meditator remains
completely aware of the here and the now; conscious of the
meditative process and simultaneously exploring and experiencing
the deeper levels of being. Hence, Meditation is not about self-
hypnosis.
Summary
A Meditation is not an intellectual process.
A Meditation is not mental exertion.
A Meditation is not contemplation.
A Meditation is not concentration.
A Meditation is not prayer.
A Meditation is not worship.
A Meditation is not chanting of mantras.
A Meditation is not mind-control.
A Meditation is not a relaxation technique.
A Meditation is not visualization.
A Meditation is not a state of mind.
A Meditation is not self-hypnosis.
21 What Meditation is Not?

“Beyond mind, there is an awareness that is intrinsic,
that is not given to you by the outside, and is not an idea
- and there is no experiment up to now that has found
any center in the brain, which corresponds to awareness.
The whole work of Meditation is to make you aware of all
that is ‘mind’ and disidentify yourself from it. That very
separation is the greatest revolution that can happen to
man. Now you can do and act on only that which makes
you more joyous, fulfills you, gives you contentment,
and makes your life a work of art, a beauty. But this is
possible only if the master in you is awake. Right now
the master is fast asleep. And the mind, the servant, is
playing the role of master. And the servant is created by
the outside world; it follows the outside world and its
laws. Once your awareness becomes a flame, it burns up
the whole slavery that the mind has created. There is no
blissfulness more precious than freedom, than being a
master of your own destiny.”
– Osho
Chapter 3
Myths and Misconceptions
about Meditation
There are quite a few myths and misconceptions about Meditation
that confuse a new practitioner. Since these pre-conceptions can
block one’s Meditational experiences, let us understand and bust
them.
Myth 1: Meditation is a religious practice.
Myth buster
It is true that most religions have meditative practices as part of
their rituals, but Meditation does not belong to any specific religion.
It is a secular and neutral practice that is far removed from any
faith or set of beliefs. We do not have to be interested in religion to
find value in Meditation, which is a simple method of exploring the
inner dimensions of life. Becoming more aware of our true self and
realizing our spiritual nature transcends religion.
Meditation is a simple path, which makes us see the world
around us in an expansive manner. A Meditator spreads love
amongst all, regardless of religious affiliations.
Just like walking, running, jogging, or singing, Meditation too
can be practiced without any accompanying religious beliefs.
Myth 2: Meditation is about training the mind.
Myth buster
Meditation is not about training the mind; in fact it is about
transcending the mind. The ‘normal’ state of our mind is actually
quite ‘abnormal’, as mind acts in a completely uncontrolled way,
bouncing from one thought to another, producing emotional and
physical reactions. Mediation is about letting the mind rest.
25
Meditation helps us understand our mind and transforms it from
negative to positive, disturbed to peaceful, and unhappy to happy.
Myth 3: Meditation takes hours of time.
Myth buster
This myth is a big stumbling block for many people. Hence, they
come up with excuses such as, ‘I am too busy to meditate. I don’t
have any time for Meditation…” The truth is that, by practicing
meditation daily, our sleep requirements are greatly reduced. We
thus create more time for ourselves through the practice of meditation.
Frequent, short Meditations are better than no Meditation at all.
You can begin with short durations and increase slowly.
Myth 4: Meditation must be taught professionally and
practiced under supervision.
Myth buster
While an initial guidance is helpful to gain deeper and greater
understanding of Meditation, Meditation essentially is a personal
experience and is often done without the help of a guide or a guru.
Anyone can practice Meditation without any formal training; all it
needs is willingness, curiosity and a spirit of experimentation.
Myth 5: Meditation is for yogis and not for common folks.
Myth buster
It is true that all yogis meditate but Meditation is certainly not some
irrelevant practice strictly for ascetics and hermits. A Meditator can
obtain liberation from life and death by living a completely normal
life.
Meditation is a practical skill that focuses on everyday events
and has immediate application in everybody's life. Most meditators
exhibit enormous energy and amazing vigor in whatever they do.
People expect meditators to be extremely pious but that’s not
necessarily true. Meditation does make us wise and compassionate but
we don’t have to be wise and compassionate to start meditating.

Myth 6: Meditation is a serious affair.
Myth buster
Meditation is not at all a serious thing. Once we understand the
process, it is pure fun to meditate. It helps us let go of our worries
and enjoy life to the maximum, with positivity.
Myth 7: Meditation is an alpha state of mind that can be
achieved using various gadgets available in the market.
Myth buster
It is true that many gadgets are available in the market and on
the Internet, which promise to induce a meditative alpha state of
mind at the touch of a button. They sell magical audio technology,
which they claim can make you meditate like a Zen monk by
streaming music through your headphones. The fact is that relaxing
music can make you become still, tranquil and calm but it can’t
create awareness. Meditation is about awareness of one’s true self.
Technology can create a favorable environment for Meditation but
it can’t ensure Meditation.
In any case, an alpha state of mind by itself is not Meditation. It
is just a milestone in Meditation.
Myth 8: Meditation is all about technique.
Myth buster
Meditation is more a way of being rather than following a technique.
There is no technique, which can switch the mind off and create a
blank mind without any thoughts or worries. Meditation is a process
while a technique at best is a guideline. The technique can create
a space for Meditation but it cannot ensure that Meditation will
happen. The technique can help direct our energy inwards, but
Meditation happens only when that energy starts cleansing the
inner house of stagnant energies.
Meditation is a way of life, which cannot be attached to any one
technique, definition, philosophy or dogma.
27 Myths and Misconceptions about Meditation

Myth 9: Meditation is for those people who want to
achieve enlightenment or nirvana.
Myth buster
Meditation does provide an opportunity for developing insights and
potential liberation, however, Meditation is not about enlightenment.
Meditation is more about being present in a most appropriate
manner in each and every moment. It is about release from the
preoccupations of our mind and letting go of our agendas, without
clinging to our thoughts.
We can entertain and achieve lofty ideals through Meditation
but its real value lies in practical application in our day-to-day life.
If we become too obsessed with enlightenment and try to grasp
it tightly, it becomes an obstruction to our growth.
Myth 10: Meditation means instant peace.
Myth buster
Meditation is frequently accompanied by profound peace but
Meditation doesn’t ensure instant peace. Quite to the contrary,
initial practice of Meditation is often accompanied by pain, anguish,
boredom, impatience, frustration, anxiety, or tension in the body.
All these signs do not mean that we are not ‘succeeding’ in our
Meditation because we are not feeling peace or bliss. Meditation is
about acknowledging everything that arises during Meditation. It is
about awareness of everything in the present moment.
Myth 11: Meditation is about going into a trance.
Myth buster
In Meditation, one may appear to be in a trance, but actually it is
a state of heightened awareness. In this state, there is great clarity
and precision. Meditation is not about being emotionless in a trance
state; it is about being aware of our emotional charge.
Meditation doesn’t alter our state of mind. It makes us
acknowledge all mental images which arise from our mind and
observe them in a non-judgmental, compassionate, alert state.

Myth 12: Meditation is a mysterious practice, which
cannot be understood by common folks.
Myth buster
This misconception has been created because the practice of
Meditation was kept a secret for a long time. It is true that Meditation
deals with those levels of consciousness that lie deeper than the
thought process and some of these levels can’t be explained in
words; but Meditation primarily is an experiential process which can
be experienced by anyone. Many of our day-to-day activities can be
understood by experience. For example, everyone knows how to
walk, even though they may not understand the exact mechanics
of walking. Similarly, Meditation can be known by experience. We
know it when we practice it.
Meditation is not dependent upon some mathematical formula
that gives exact results upon application. Each Meditation is an
experiment and an adventure. Meditation makes us look at each
moment as the most essential moment in life; and that can only be
understood by practice.
Myth 13: Meditation makes you a psychic.
Myth buster
Even though some people do develop psychic powers through
Meditation, the purpose of Meditation is not to read minds. Meditation
is about developing awareness. Psychic phenomenon may or may
not arise but that is beside the point. Some practitioners may
develop intuitive understandings, some may have past life recalls but
such experiences are not the goal of Meditation. Meditation is about
developing the ability to stay in the present. It is about being who
we really are, accepting our self and rejoicing in our uniqueness.
Unfortunately, some people enter the practice expecting
instantaneous cosmic revelation, complete with angelic choirs. Such
people are usually disappointed.

Myth 14: Meditation can be dangerous and rational
people shouldn’t pursue it.
Myth buster
It is true that Meditation can bring up various suppressed thoughts
and emotions; but this only helps a person in effectively dealing with
his life. In any case, every activity carries inherent dangers. A simple
activity like crossing the street can get you killed. You can slip in
your bathroom and break a leg. The point is that Meditation is not
a dangerous practice. It is just about development of awareness. In
fact, it is a very gentle and gradual process. During this process if
some unpleasant suppressed emotions do well up, you will ‘know’
how to deal with them by just observing them and letting them
dissipate.
However, we do require courage to face our self, because
Meditation is about encountering and accepting our self.
Myth 15: Meditation makes you run away from reality.
Myth buster
Nothing could be farther from truth because Meditation actually
makes us deal with our reality. It doesn’t insulate us from the pain of
living life, but prepares us to deal with the pain in an objective manner
so that we can pierce the pain barrier and end suffering. Meditation
is about experiencing life in its fullness. It makes us accept life as it is
and effectively cope with it. Meditation is not about covering up our
troubles; it is about noticing them and accepting them fully.
Myth 16: Meditation is about getting high.
Myth buster
It is true that Meditation can produce blissful feelings but that is
not the purpose of Meditation and such feelings are not a given
certainty every time that we meditate. In fact, if we meditate only
to experience bliss, it is more likely to elude us. Actual purpose
of Meditation is to increase awareness of the present moment.
Euphoria is at best a by-product of Meditation.

Myth 17: Meditation promotes selfishness.
Myth buster
When we give time to ourselves in Meditation, it seems like a selfish
act, but the benefits of Meditation not only help us but also help our
environment. That is why it is a very compassionate practice. As
we release our mind of anger, prejudice, ill will, greed, tension and
insensitivity, we become better persons and create a better society.
Eventually, Meditation makes us completely selfless by making us
aware of the ways in which we manifest our selfishness. Ridding
ourselves of selfishness is not a selfish practice.
Myth 18: Meditation is about thinking lofty thoughts.
Myth buster
Meditation is a ‘no thought’ state. It is only about witnessing and
watching the thoughts. It is the awareness of what is. Of course,
some lofty thoughts and insights may arise during Meditation but
they are just a part of the process. Such thoughts are neither to
be avoided nor sought after. Meditation is about accepting all that
comes up.
Meditation is the process of noticing and widening the gap
between two thoughts.
Myth 19: All problems can be solved through Meditation.
Myth buster
Even though Meditation does help us in solving our problems
through cultivating a calm and clear mind; Meditation by itself is
not a quick cure for all ills. There are some immediate benefits
of Meditation but really profound benefits take time and practice.
Nothing worthwhile is ever achieved overnight. There are no short
cuts. The most valuable lesson that we learn in Meditation is to be
patient. Meditation helps increase our problem solving abilities. It
enhances our clarity of mind. But it is not an instant solution to our
problems. Meditation is not something that gives us a quick booster
dose of confidence.

At each sitting we do gain some results, but these results
are often very subtle. They occur deep within the mind, only to
manifest much later. If we sit there constantly looking for some
huge instantaneous changes, we miss the subtle shifts altogether.
Soon we get discouraged, give up and swear that no changes will
ever occur. Patience is the key word in Meditation. Even if we learn
nothing else from Meditation, we definitely learn patience; and that
is the most valuable lesson.
Myth 20: It is essential to sit in lotus posture for Meditation.
Myth buster
Even though the lotus posture is one of the most stable postures
for Meditation, it is not essential for practicing Meditation. In
fact, forcing yourself in an uncomfortable or painful position will
only hamper your ability to meditate. You may sit in half-lotus,
kneel, sit on a chair or a stool, or even lie down. The idea is not to
compromise your safety or comfort. That defeats the very purpose
of Meditation.
Myth 21: One needs to go to jungles or mountains to
meditate.
Myth buster
Even though jungles and mountains are highly conducive settings
for Meditation, we can meditate at any place that is convenient to
us. Our home, office, or any other place is perfect for Meditation.
We don’t need to go anywhere to meditate; all we need is a sincere
intention to practice. Advanced practitioners can meditate even in
most crowded places, with ease.
Myth 22: One needs to renounce the world in order to
meditate.
Myth buster
People believe that they need to give up materialism, relationships,
and families if they wish to meditate but that is not the case.
Meditation can be practiced while living a regular householder’s
life. We don’t have to renounce anything. We don’t have to suffer

Myth: One needs to renounce the world in order to meditate
Myth buster: Meditation can be practiced while living a regular

householder’s life

loneliness or isolation for Meditation. We can carry on living our
regular life while meditating.
In fact, Meditation improves the quality of our everyday life by
keeping us in the present moment where we can enjoy life.
When our life is being controlled by our mind that is when we
are actually renouncing our life. Meditation makes us transcend the
mind and live in each moment, enjoying it to the fullest.
Myth 23: Meditation requires strict discipline.
Myth buster
A writer learns to express his thoughts in words after a great deal
of disciplined practice. Simple grace of a dancer is achieved with
regular discipline. Any practice requires discipline and Meditation
is no exception to that rule. But this discipline has nothing to do
with fasting, being silent, remaining celibate, walking on nails etc.
Meditation doesn’t encourage any dysfunctional approach to life.
Meditation is not a serious, tense, strict and difficult disciplinary
affair. It only requires passion, enthusiasm, commitment and sincere
application.
Myth 24: I don’t need Meditation.
Myth buster
Usually when we are asked to do something new, unknown and
foreign, or outside our comfort zone, we don’t want to indulge in it.
The same rule applies to Meditation as well. But the fact remains
that everyone needs to meditate because Meditation is the food for
the soul. However, unless we start meditating we won’t know what
we are missing. We can’t say that we don’t need it, unless we give
it a try.
Myth 25: I can’t meditate, because Meditation is difficult.
Myth buster
Meditation is the simplest practice because it involves ‘non-doing’.
It is only about observing our breath. Nothing could be easier than
that.
The problem is that people find it difficult to sit silently and go
within. The very thought scares them. However, once they start
meditating it becomes easy.

Some people meditate for a few days and say; “I don’t see any
change in me. My mind is only getting crazier. I cannot control my
thoughts.”
Meditation requires patience. A few sessions cannot undo a
lifetime of habit.
Myth 26: Meditation is boring.
Myth buster
We live our lives through outward actions and stimulations. Compared
to all those attractions it seems boring to just sit and observe the
breath. But as we persevere with the practice, it becomes incredibly
engaging as we become aware of new worlds and sensations within
us. After that we start enjoying Meditation.
Myth 27: Meditation is a waste of time.
Myth buster
This is just an excuse. Meditation actually makes us more productive
and efficient by increasing clarity and focus. There are many other
time wasters that we indulge in namely channel flipping, Internet
surfing, chatting etc.
We live a fast paced life because at the end of the day we want
to be happy. When we don’t get happiness despite all this, we must
take out at least half an hour for our happiness and peace.
We are often so busy that we feel there is no time to stop and
meditate. But Meditation actually gives us more time by making our
mind calmer and more focused.
Myth 28: Meditation promotes passivity.
Myth buster
Most of us are so used to indulging in compulsive activities that
sitting in Meditation seems like a passive practice. But the fact
remains that knowing who we are is the most important job we can
ever undertake.
Myth 29: Meditation is a fad.
Myth buster
It is right that in today’s world Meditation is being touted as a cure
for all problems, but we can’t deny the fact that Meditation is an

ancient practice with a long, proven track record. It is not just a
passing fad. It has been around for a long time and it is here to
stay.
Myth 30: Meditation detaches us from desires and feelings.
Myth buster
Meditational practice is not about detachment from our thoughts,
desires and feelings. That would be self-denial, while Meditation
advocates self-acceptance. Meditation is about observing our
thoughts, desires and feelings to become aware of them.
Meditation doesn’t make you run away from yourself. In fact, it
makes you come as close to yourself as you possibly can.
Meditation is a scientific investigation into the depths of our
mind, making us completely open to any emotion, desire or physical
sensation that comes up, without denying it or identifying with it.
Myth 31: Meditation is an escape from worldly
responsibilities.
Myth buster
Contrary to this misconception, in Meditation we don’t run away
from our responsibilities. We don’t hide from ourselves or disregard
the world. In fact, Meditation makes us come face to face with our
own anger, delusion, cravings, pain and selfishness. It helps us
transform our relationships by cultivating love and empathy.
Most meditators live wonderful happy lives and many get
involved in social work, shouldering social responsibilities in addition
to their personal responsibilities.
Myth 32: Meditation is as good as deep sleep.
Myth buster
Sleep is a gift of nature to our physical body. We can do without food
and water but we cannot do without sleep. However, Meditation is
a gift that we ourselves give to our physical body. Meditation offsets
the need for sleep to a large extent; one hour of Meditation accrues
the same benefits as four hours of sleep.

Myth 33: Meditation is conscious breathing.
Myth buster
Meditation is not conscious breathing but being ‘conscious’
of the breath. It is only awareness of the breath, as there is no
effort involved in altering the breathing process in any manner. In
Meditation, breath only acts as an anchor, a centering point.
Myth 34: Meditation is for old people.
Myth buster
This is a very common myth; but once we understand all the benefits
that accrue from Meditation we understand that this practice must
be started early in life. Anyone above 5 years of age should meditate
because Meditation is a way of being which must be embraced from
an early age in order to live happy, peaceful, productive lives.
Meditation is the easiest thing to practice. It is the birthright of
all people. It belongs to all people. It is a simple method to connect
with our inner center and know our true nature.
Meditation must be made available to every person and every
person must meditate. It should become a common practice in
schools, colleges, corporate offices, factories and businesses.
Anyone irrespective of his background, religion, caste, creed,
or nationality can practice Meditation.
A mini-poem from an unknown source summarizes it rather
well:
"Are you……too young to meditate...

Too bad to meditate...
Too in love to meditate...
Too busy to meditate...
Too worried to meditate...
Too sick to meditate...
Too excited to meditate...
Too tired to meditate...
If yes, soon you will be too late to meditate!"

Summary
A Even though most religions have meditative practices as part
of their rituals, Meditation does not belong to any specific
religion.
A We create more time for ourselves through the practice of
Meditation. Frequent, short Meditations are better than no
Meditation at all.
A While an initial guidance is helpful to gain deeper and greater
understanding of Meditation, Meditation essentially is a personal
experience and is often done without the help of a guide or a
guru.
A It is true that all yogis meditate but Meditation is not only for
them. The practice of Meditation helps everyone face life with
positivity.
A Meditation is not at all a serious thing. Once you understand it,
it is pure fun to meditate.
A Technology can create a favorable environment for Meditation
but it can’t ensure Meditation.
A Meditation is more a way of being than following a technique.
A Meditation does provide an opportunity for potential liberation;
however, Meditation is not about enlightenment.
A Meditation is frequently accompanied by profound peace but
Meditation doesn’t ensure instant peace.
A In Meditation, one may appear to be in a trance, but actually it
is a state of heightened awareness.
A It is true that Meditation deals with those levels of consciousness
that lie deeper than the thought process and some of these
levels can’t be explained in words; but Meditation primarily is
an experiential process which can be experienced by anyone.
A Even though some people do develop psychic powers through
Meditation, the purpose of Meditation is not to read minds.
A It is true that Meditation can bring up various suppressed
thoughts and emotions; but this only helps a person in effectively
dealing with his life.
A Meditation is not about covering up your troubles; it is about

noticing them and accepting them fully.
A It is true that Meditation can produce blissful feelings but that is
not the purpose of Meditation and such feelings are not a given
certainty every time that you meditate.
A When you give time to yourself in Meditation, it seems like a
selfish act, but the benefits of Meditation not only help you but
also help your environment.
A Some lofty thoughts and insights may arise during Meditation
but they are just a part of the process. Such thoughts are neither
to be avoided nor sought after.
A Even though Meditation does help us in solving our problems
through cultivating a calm and clear mind; Meditation by itself
is not a quick cure for all ills.
A Even though the lotus posture is one of the most stable postures
for Meditation, it is not essential for practicing Meditation.
A Even though jungles and mountains are highly conducive
settings for Meditation, you can meditate at any place that is
convenient to you.
A People believe that they need to give up materialism,
relationships, and families if they wish to meditate but that is
not the case.
A Any practice requires discipline and Meditation is no exception
to that rule. But this discipline has nothing to do with fasting,
being silent, remaining celibate, walking on nails etc.
A You can’t say that you don’t need Meditation, unless you give it
a try.
A Meditation is the simplest practice because it involves ‘non-
doing’; it is not at all difficult to meditate.
A As we persevere with the practice of Meditation, it becomes
incredibly engaging as we become aware of new worlds and
sensations within us.
A There are many time-wasters namely channel flipping, Internet
surfing, chatting etc. Meditation is a very productive practice.
A Most of us are so used to indulging in compulsive activities that
sitting in Meditation seems like a passive practice.
A Meditation is an ancient practice with a long, proven track

record.
A Meditation doesn’t make you run away from yourself. In fact, it
makes you come as close to yourself as you possibly can.
A Most meditators live wonderful happy lives and many get
involved in social work shouldering social responsibilities in
addition to their personal responsibilities.
A Meditation is a way of being. When it is embraced from an early
age, it enables us order to live happy, peaceful and productive
lives. It is therefore essential for anyone above 5 years of age to
meditate.

"Meditation must be followed by action - and true
Meditation is action."
– Seth
Chapter 4
How to Meditate?
Even though there are thousands of Meditation practices, the
practice of Anapanasati is the simplest of them all. Ana in Pali
means in-breath; apana is out-breath and sati means ‘to be one
with’. Hence, Anapanasati means to be one with the breath. This
Meditation was originally taught by Buddha; in the recent times, it
has been popularized by Brahmrishi Subhash Patriji.
Comfortable posture
Maharishi Patanjali had said, “Sthira Sukhamasanam”, which
means adopt a comfortable, stable posture. So, the best posture
for Meditation is ‘sukhasan’ which means a comfortable posture.
Since this comfort level varies from individual to individual, you may
choose a posture that is the most comfortable for you. It may be a
sitting, supine, kneeling, reclining or standing posture. You may sit
in full-lotus or half-lotus. You may sit on the floor, on a chair or on a
stool. You may lie down on the floor or on a cot. Whichever posture
is the most comfortable for you is the right posture for you.
However, most practitioners prefer to sit cross-legged on
the floor with the feet tucked underneath the body and the back
held upright, though not strained or rigid. The seated posture is
the most suitable posture for the beginners, as lying down might
make them doze off. If you choose to sit on the floor to meditate,
choose level, even ground. You may sit on a cushion if the ground is
uncomfortable. A good posture creates the least number of pressure
points in the body.
Physical comfort is very important because you will be able to
enjoy Meditation only when your mind is free from pains in the
body that might arise due to holding a posture for a long time. It
doesn’t make any sense to let your limbs go numb. There is already
43
enough pain in our lives, we don’t have to create rigid rules and
generate more pain. Meditation happens only when the body is
comfortable and relaxed.
It is advisable to sit comfortably, spending a few initial moments
relaxing and settling in. You may gently rock from side to side and
front to back to find your center and the most comfortable position.
If you like to sit in a chair, choose a straight backed, firm chair.
The hands must be placed gently on the lap and the fingers of
the two hands must be interlocked because we receive and absorb a
great amount of cosmic energy during Meditation, which needs to
circulate in the entire body. Hence, we need to join and interlock our
fingers and keep our hands in our lap, in a very relaxed manner.
Spectacles should be removed and eyes should be allowed to
close softly. The body must be relaxed and the back and head must
be held straight, but not in a rigid manner.
If you can sit without leaning back against a wall or against the
back of the chair that is a preferred position, but if you can’t and
need that support it is all right. A straight spine makes us breathe
better and stay more alert. It also promotes the internal flow of
energies.
It is important to cross our legs as well because that will
complete the circuit in our body. If you prefer to meditate sitting in
a chair, then cross your legs at the ankles.
This posture of sitting with crossed legs and interlocked hands is
also known as the Whole Brain Posture, because the energy circuit,
thus created, ensures the activation of the entire brain.
When we sit on the floor to meditate, the circulation to the
lower body is reduced, while circulation to the brain is increased as
the meditative mind activity accelerates.
Sitting still, without any movement of the physical body is the
first step in the process of Meditation. Stillness of mind cannot be
achieved without first achieving physical stillness.
We do not need any special clothing for Meditation; however, it
is advisable to dress in loose comfortable clothes.

Comfortable postures
45 How to Meditate?
Observing the breath
After settling in a comfortable posture, with eyes closed, hands
clasped and feet crossed, all you have to do is - just observe your
breath, ensuring to breathe only through your nose, and keeping
your mouth closed. If for some reason it is difficult for you to
breathe through your nose, you can observe the rise and fall of your
abdomen. But this remains a second choice.
Observe your in-breath and out-breath. If the breath is
long, notice that it is long. If the breath is short notice that it is
short. Don’t try to change the pattern of your breathing. Don’t
deliberately lengthen or shorten your breath. Just breathe naturally
and comprehend it with full awareness. During inhalation, you may
observe the breath entering your nose and exerting pressure on
your nostrils. Similarly, during exhalation you may feel the breath
blowing on your upper lip.
With awareness, you will observe the beginning, the middle and
the end of these two functions of breathing in and breathing out.
The beginning of the in-breath is the start of the inhalation, the
middle is continued inhalation, and the end is the completion of
the inhalation. Likewise, the beginning of the out-breath is the start
of the exhalation, the middle is the continued exhalation, and the
end is the completion of the exhalation. In Meditation, you become
aware of the entire cycle of each inhalation and exhalation, keeping
the mind fixed at the spot around the nostrils or on the upper lip
where the breath is felt entering and leaving the nose.
Just like a zoom lens of a camera narrows its focus on a selected
field, in Meditation you narrow your focus onto the breath.
Like a sentry watching a gate, you must watch your breath,
breathing in mindfully and breathing out mindfully, keeping the
awareness as steady and consistent as possible. Just as the sentry
watches each person who enters or exits the gate, you must be
aware of each breath as it enters and leaves your nostrils.
Just follow the breath with your mind. As you maintain this
mindfulness the breath will become more and more subtle and
tranquil.

Focus on the sensations of your breath. Feel the cool air
entering your nostrils and warm air exiting them, but do not have
any reaction to these sensations.
This process is also known as Sukha-Pranayam. Being with
your breath makes you an ‘antar-mukh’, internalizing all your
external impressions, gathered through your five senses. This
observation makes Meditation the process of going within.
When you observe the in-breath and the out-breath, the mind
becomes silent, empty and tranquil. Pay attention to this silence.
This is the no-mind state of one pointed attention. When you focus
upon this inner silence, Meditation happens. Meditation is this
inward journey to your soul, unto yourself.
Meditation is done by sitting very comfortably, joining both the
hands, closing the eyes, and paying attention to in-breath and out-
breath. Nothing else is required to be done. There is no need to
visualize anything. There is no need to think of any God or guru
figure because your breath is your guru. Your breath itself is your
guide.
Meditation is a simple process, yet it takes practice, discipline
and patience to master it. Our monkey mind takes some time to
calm down. Like a wild horse is kept tethered to a post until it calms
down, in Meditation we tie the mind to our breath, until it settles
down.
Importance of breath
Breath is our constant companion from birth until death. We keep
breathing in and out on an autopilot, without a break, without
ever stopping to consciously reflect upon it or even realizing its
very presence. We are so involved in constant speaking, thinking
and listening activities that even when we are not doing any of
these activities, an inner chatter continues and occupies our inner
attention. Most of us are not even aware that breath happens
through biological processes.
Breath plays a multilayered role in our life. It is profoundly
related to our spiritual and physical well-being, and yet we take it
for granted.
47 How to Meditate?
In Meditation, our objective is to be aware only of the breathing
process and nothing else. This is known as ‘conscious’ breathing, as
opposed to ‘unconscious’ breathing which is a continuous constant
process with all of us. Breath makes a great focus for Meditation
because it is not a part of our body and yet it is in the body.
The simplest Meditation requires us to sit quietly and observe
our breath, because there is a direct relation between breath and
mind. When the mind is tense, anxious, fearful, agitated, stressed
or distracted the breath becomes shallow, rapid, erratic and uneven.
On the other hand if the mind is calm, focused and composed,
the breath becomes slow, deep, long and regular. When we attune
ourselves to our breath, the mind becomes empty.
Focusing the mind on the continuous rhythm of in-breath and
out-breath provides a natural object for Meditation. As the mind
observes the breath, it becomes absorbed in its rhythm. Slowly the
breath becomes slower and deeper while the mind becomes tranquil
and aware.
Breath awareness allows us to be anchored in the present
moment; becoming aware of various aspects of our breath, e.g.
the length, whether it is long, medium or short; speed, whether it is
fast or slow; pressure, whether it is high or low; depth, whether it is
deep or shallow; nature, whether it is natural or forced. We observe
all these nuances of our breath in Meditation.
Gradually the breath relaxes our body and our mind. It becomes
more and more subtle. That is when we need to increase our
awareness to a greater degree.
Breath is the spiritual essence that gives life to the physical
body through the vital principle called prana. Observing the breath
makes us consciously experience this prana. Breath is the external
form of prana, and Spirit is its internal form. By experiencing the
breath (the external form) we become aware of the Source within
(the internal form).
In Meditation, we breathe spontaneously. There is no need
to breathe deliberately slowly. The breath finds its rhythm and
automatically slows down.

In Meditation, you directly experience the breath. So, it’s not
the concept of the breath, but the direct experience of it. Even if
you feel that your breath has disappeared for a while, don’t panic.
Just remain aware and soon you will feel the breath once again.
Awareness makes us understand that many processes make our
breath happen and no two breaths are ever the same.
Distraction from breath
During the mindful observation of your breath, you are expected to
ignore all thoughts that distract you from your focus on the breath.
Simply observe the thoughts rise and dispassionately allow them to
wither away. Gradually your mind will stop generating unnecessary,
distracting thoughts.
However, both beginners and seasoned practitioners do get
distracted from their breath, by a thought, pain or something else.
That is absolutely fine. All you have to do is simply return your
attention back to the breath. The moment you become ‘aware’ that
you are distracted from your breath, that moment is an important
moment in Meditation. A great learning happens when you turn
your attention back to the breath. These are landmark steps in
Meditation.
Don’t be hard on yourself. Don’t get angry or agitated if your
mind wanders away every now and then. Don’t think that you are
not doing your Meditation in the right manner. Don’t get annoyed
with yourself. As soon as you realize that your mind has wandered
away, simply bring it back to the breath. Let go of any mental
baggage or any preconceived notions about Meditation. Take it
easy, you are only watching your breath, not diffusing a bomb. A
little distraction will do you no harm.
Don’t fight with your thoughts or try to stop your mind. Don’t
desire to achieve anything in your Meditation. Meditation is not an
ego-trip. It is not about climbing the ladder of success and achieving
something. Meditation is only about observing your breath and
bringing your attention back to it every time it gets diverted.
Thoughts will come and go like passing clouds. Not to be
distracted by a thought means not to identify with it. A thought gets
49 How to Meditate?
sustained only if you get involved with it. When a thought comes,
observe it, acknowledge it, but don’t get attached to it.
Essence of Meditation
We can equate our thoughts to waves in the ocean of awareness.
Many waves may arise in the ocean but they are not separate from
it; similarly, many thoughts may arise in the mind, but they are not
separate from the inner awareness. Hence, Meditation is not only
about keeping the mind still; it is also about watching the mind
move. Stillness and movement are two sides of the same coin
of awareness, just as wave and no-wave are integral parts of the
same ocean. Meditation teaches us that stillness; movement and
awareness are one and the same.
Learning Meditation
Learning Meditation is like learning how to ride a bicycle or play a
piano. It is as easy or as difficult as that. It is a learning process that
requires practice or sadhana. Without practice you can’t pick up a
flute and start playing a tune. That would need a certain practice.
Similarly, Meditation too needs a certain amount of practice.
Anyone who practices can master Meditation.
Summary
A Ana in Pali means in-breath; apana is out-breath and sati
means ‘to be one with’. Hence, Anapanasati means to be one
with the breath.
A The best posture for Meditation is ‘sukhasan’ which mean a
comfortable posture.
A Most practitioners prefer to sit cross legged on the floor with
the feet tucked underneath the body and the back held upright,
though not strained or rigid.
A It is advisable to sit comfortably, spending a few initial moments
relaxing and settling in.
A The hands must be placed gently on the lap and the fingers of
the two hands must be inter-locked.
A If you prefer sitting in a chair to meditate, cross your legs at the
ankles.

A Spectacles should be removed and eyes should be allowed to
close softly.
A Breathe only through your nose, and keep your mouth closed.
A Observe the in-breath and the out-breath.
A If the breath is long, notice that it is long. If the breath is short
notice that it is short. Don’t try to change the pattern of your
breathing.
A Focusing the mind on the continuous rhythm of in-breath and
out-breath provides a natural object for Meditation.
A As you maintain this mindfulness the breath will become more
and more subtle and tranquil.
A During the mindful observation of your breath, you are expected
to ignore all thoughts that distract you from your focus on the
breath.
A Don’t fight with your thoughts or try to stop your mind.
A When a thought comes, observe it, acknowledge it, but don’t
get attached to it.
A Not to be distracted by a thought means not to identify with it.
A Anyone who practices can master Meditation.
A Meditation teaches us that stillness; movement and awareness
are one and the same.
51 How to Meditate?
“When Meditation is mastered, the mind is
unwavering like the flame of a lamp in a windless
place.”
– Bhagavad Gita
Chapter 5
When to Meditate?
The best time for Meditation

Any time is good time for Meditation but the best time is the time
that works best in your schedule. It is the time that is the most
convenient for you. There is no magical time determined by the
clock. All time choices are open to you. You can experiment with
various time slots and find the one that works best for you.
For deep, long Meditations it is best to find a time when you are
not in a hurry and not worried about the time.
You may choose any appropriate hour but preferably, it should
not be immediately after a heavy meal, because Meditation slows
down the body’s metabolism, including that of the digestive system.
Hence, it is better to wait for at least two hours after a hearty meal.
Apart from this little precaution, any time of the day is great for
Meditation.
Don’t tell yourself that you will just ‘fit in’ Meditation at sometime.
That time will not come. It is best to plan your Meditation time in
advance.
In the beginning of your Meditation practice, it is important to
set aside a specific time each day and stick to the scheduled time, to
maintain regularity. Beginners must meditate every day, preferably
at the same time. Effects of Meditation are more noticeable when
you meditate regularly and consistently, rather than sporadically.
As you grow in your practice, your best time of the day may
change and you may vary your Meditation time from day to day.
Seasoned practitioners usually listen to their body and intuition to
choose the right time for Meditation.
You may meditate as often as you can, whenever you find time,
whenever there is no other urgent work in your agenda. However,
it is important to meditate at least twice a day.
55
Even though it is best to remain open minded about the time for
Meditation, the following are some guidelines for consideration:
Meditation at pre-dawn
In the Vedas it is recommend that pre-dawn hours or Brahma-
muhurtam is utilized for Meditation, when there is still darkness and
it is easy to establish a meditative atmosphere. Many practitioners
follow this advice.
Meditation in the morning
Many people like to meditate first thing in the morning. This time is
suitable for those who usually wake up refreshed after a good sleep.
When you have a good night’s sleep you get up in a state of non-
resistance and peace, which is very conducive for Meditation.
Morning is a good time for Meditation because at that time the
mind is not filled with too many thoughts and the hustle-bustle of the
world has not yet begun. It is also a time before the responsibilities
and stress of the day come into play.
Morning Meditation makes you feel light and refreshed and
lets you carry the energy of peace into your daily activities. The
beneficial effects of a few minutes of Meditation before getting on
with life far outweigh the benefits of another few minutes in bed.
Meditation right after physical exercise
Right after cooling down from a physical exercise is a good time for
Meditation because at this time body is very receptive to deep rest
or Meditation.
Some seasoned meditators put their commuting time to great use
by meditating in planes, trains, buses, and cars.
Meditation in the afternoon
Afternoon is often a time of the day when people need a break.
While at work, this is often the time when you want to move around
a little to let go of the lethargy. Some people find this the ideal time
to meditate.

Meditation before meals
Some people like to meditate right before mealtimes to allow the
body to be nurtured by cosmic energy. This Meditation makes them
consume less food than they normally would.
Some advanced practitioners go one extra step and use
Meditation in lieu of meals. They substitute cosmic energy received
during Meditation as food for the physical body. People undertaking
fasts effectively use this strategy to relieve their hunger pangs.
Meditation at work
Some people snatch some time to meditate during the coffee or
lunch break. But these Meditations at best can be of short duration.
Meditation at work helps in reducing tensions and bringing the
focus back to your job, thus ensuring high productivity, efficiency,
creativity and out-of-box thinking. No wonder many conscious
companies encourage their employees to take Meditation breaks!
Anytime is a good time for Meditation
57 When to Meditate?
Meditation in the evening
Evening Meditations are great for unwinding after a busy day. After
an evening Meditation one can enjoy the rest of the time in a tension
free state.
Meditation before going to sleep
The period just before going to bed is another good time for
Meditation as it helps the mind settle down and sleep. The benefits
of such Meditation are carried right into the state of sleep. When
you cultivate a ‘no mind’ right before you go to sleep, the mind
remains in that state even while sleeping. Meditation restores order
to the mind while you enjoy your sleep.
People who have problem getting to sleep find that a
Meditation just before going to bed makes their mind calmer and
they immediately fall asleep.
However, if you choose to meditate before going to sleep, don’t
lie down in the bed and meditate. Because when you close your
eyes and lie down, your system shuts down and often you are not
very present. Meditation is about being awake and present. When
you lie down and close your eyes at night, your body has been
conditioned to take that as sleep time.
It is better to sit on a chair or in your bed and meditate in that
sitting posture. This posture will keep you alert, awake and present.
Go to sleep after finishing your Meditation.
Some other suitable times
Students can meditate just before doing their homework, in order to
increase concentration and absorption.
Homemakers can meditate just before preparing meals, so that
the quality of food is enhanced.
Meditation in a group
A group Meditation, where you meditate with other fellow
practitioners, provides an added impetus to your solo Meditation
sessions. Since meeting in a group requires an extra effort because

you have to make sure that your schedule coincides with that of the
group, you can combine both solo and group Meditation experiences
according to your convenience. You may practice solo everyday and
join a group just once or twice in a week. The choice should be
made in a practical way, to suit your personal needs.
Group Meditation is very powerful in helping you progress in
your spiritual path, because the cosmic energy is intensified during
group mediation. The energy derived from group Meditations is
many times greater than that of a solo Meditation done at home.
There is enough scientific evidence to support the idea that
group Meditation creates a powerful energy field, so even if you
have to make some extra effort, it is good to make time, every
now and then, for group Meditations. At the same time it helps
to remember that even while you are doing your Meditation all by
yourself, you are connected to everyone who is meditating at that
time, even across vast distances. Such is the power of Meditation!
The intensity of energy depends upon the number of participants
in a group Meditation. More the participants, more the energy! You
can feel the difference yourself. Most people have great Meditational
experiences in a group Meditation.
Like many single drops of water add up to become a glassful of
water, many glassfuls add up to become a big pool, many big pools
add up to become a lake, many lakes add up to become a river
and many rivers add up to become a mighty ocean, similarly, each
person’s energy adds to the energy of the whole group, eventually
radiating an ocean of energy. It is a great privilege to be able to
meditate in a group.
The great amount of energy generated in a group Meditation
radiates out to even those people who don’t meditate, thus
benefitting the entire humanity.
Meditation groups can be created at home, in the office, school,
college, religious place, club and neighborhood.
59 When to Meditate?
Summary
A Any time is good time for Meditation but the best time is the
time that works best in your schedule.
A You may choose any appropriate hour but preferably, it should
not be immediately after a heavy meal.
A In the beginning of your Meditation practice, it is important to
set aside a specific time each day and stick to the scheduled
time.
A Seasoned practitioners usually listen to their body and intuition
to choose the right time for Meditation.
A Meditation is best done in darkness, especially for beginners.
A It is important to meditate at least twice a day.
A Vedas recommend pre-dawn hours for Meditation, when
there is still darkness and it is easy to establish a meditative
atmosphere.
A Morning is a good time for Meditation before the day tires your
body and gives more to your mind to think about.
A Right after cooling down from a physical exercise is a good
time for Meditation because at this time body is very receptive
to deep rest or Meditation.
A Some seasoned meditators put their commuting time to great
use by meditating in planes, trains, buses, and cars.
A Afternoon is often a time of the day when people need a break;
a Meditation at this time works well.
A Some people like to meditate right before mealtimes to allow
the body to be nurtured by cosmic energy.
A Some people snatch some time to meditate during the coffee or
lunch break.
A Evening Meditations are great for unwinding after a busy day.
A The period just before going to bed is another good time for
Meditation as it helps the mind settle down and sleep.
A Each one of us radiates a lot of energy while sitting in Meditation;
it becomes incredibly strong when pooled together in a group
Meditation.

“We could say that Meditation doesn't have a reason
or doesn't have a purpose. In this respect it's unlike
almost all other things we do except perhaps making
music and dancing. When we make music we don't
do it in order to reach a certain point, such as the
end of the composition. If that were the purpose
of music then obviously the fastest players would
be the best. Also, when we are dancing we are not
aiming to arrive at a particular place on the floor as
in a journey. When we dance, the journey itself is
the point, as when we play music the playing itself
is the point. And exactly the same thing is true in
meditation. Meditation is the discovery that the
point of life is always arrived at in the immediate
moment.”
– Alan Watts
Chapter 6
Where to Meditate?
Choosing a place to meditate is a matter of personal preference.
Even though you don’t need any specific place as every place is the
right place for Meditation, yet it helps to choose a quiet and relaxing
environment, especially when you are a beginner.
Some people like to meditate in a spiritual place such as a temple
or a Meditation hall but you can meditate anywhere, including your
home and workplace. You can even meditate in a car parked in
the driveway. All you need is willingness and a right frame of mind.
However, there is no doubt that certain environments are more
conducive to Meditation than others. Meditating in a pyramid, in a
forest, in the mountains, near water bodies and in the company of
enlightened masters enhance one’s Meditation experience, but are
not essential to the practice of Meditation.
Most meditators like to set aside a particular place for regular
Meditations. In time, this place gets saturated with wonderful
vibrations. A small room, a corner of your bedroom, or a well-
ventilated closet is fine for your practice.
Meditation is best done in darkness, especially for beginners.
During daytime all windows must be closed and curtains must be
drawn so as not to let in any light. At night, lights should be switched
off. But if absolute darkness makes you go to sleep, you can keep
the room lit as long as the lights are not too bright. Shutting the
door, taking the phone off the hook and keeping the mobile phone
in silent mode are some other precautions to take, besides turning
off the television or any other noisy appliances. The idea is to avoid
any external obstacles or distractions.
It is good to use a reasonably warm room, which is neither too
hot nor too cold. If you choose to meditate at home or in the office
do let others know about it so that they don’t interrupt you.
63
When you are learning to meditate it is helpful to have optimal
conditions, such as a quiet place with no interruptions but after you
start experiencing the benefits of Meditation you will not need an
ideal environment, as your commitment to your practice will reach
a different level.
You may choose to meditate outside in the open as long as
you don’t sit near a busy road, market or any other noisy place.
However, as you become proficient in Meditation no noise will be
able to distract you.
Meditation at home or any peaceful place
If you like to play music during Meditation do make sure to

choose calm, repetitive and gentle tunes, so that the music doesn’t
distract you from your Meditation. Some people prefer silence to
any music, however soothing. If you meditate outside in the nature,
it will provide some natural background music for you.

Meditation at the work place
Some people like to make their Meditation corner a little special

by lighting a candle or burning some incense. If you find this ritual
to be soothing and grounding, you may try it as well, but make sure
to do the ritual mindfully and with a spirit of reverence.
Similarly, some people like to face east while meditating while
some others like to place a woolen blanket or silken carpet on
the floor to insulate the body from subtle magnetic currents of the
Earth.
You are free to choose any such personal preferences for your
Meditational practice, but you must remain alert that any ritual
doesn’t become an associative mental habit. If you think that your
Meditation practice is becoming dependent upon these rituals, it is
best to meditate without any extra add-ons. Meditation doesn’t need
any of these mood enhancers.
Any paraphernalia or trimmings associated with Meditation are
not central to the practice of Meditation, so it is best to let go of any
65 Where to Meditate?
attachment to specific places and objects. All you actually need is a
quiet, clean place and some undisturbed free time.
When you are well established in your practice, you will be able
to meditate in just about any place whatsoever, as you will carry
your calm wherever you go.
There are no hard and fast rules in Meditation. If you wake up
in the middle of the night, you can meditate right there in your bed.
If you are stuck in a traffic jam, that is going to take more than ten
minutes to clear, you can meditate right there (provided you are not
the one driving)! It doesn’t matter where you are or what you are
sitting on. Meditation can be done anywhere.
Summary
A Choosing a place to meditate is a matter of personal pre-
ference.
A It helps to choose a quiet and relaxing environment, especially
when you are a beginner.
A Meditating in a pyramid, in forest, in the mountains, near water
bodies and in the company of enlightened masters enhance
one’s Meditation experience, but are not essential to the
practice of Meditation.
A Most meditators like to set aside a particular place for regular
Meditations.
A A small room, a corner of your bedroom, or a well-ventilated
closet is fine for your practice.
A Meditation is best done in darkness, especially for beginners.
A It is good to use a reasonably heated room, which is neither too
hot nor too cold.
A You may choose to meditate outside in the open as long as you
don’t sit near a busy road, market or any other noisy place.
A Any paraphernalia or trimmings associated with Meditation are
not central to the practice of Meditation, so it is best to let go of
any attachment to specific places and objects.
A When you are well established in your practice, you will be able
to meditate in just about any place, however noisy.

“Meditation is the dissolution of thoughts in
Eternal awareness or Pure consciousness without
objectification, knowing without thinking, merging
finitude in infinity.”
– Swami Sivananda
Chapter 7
How Long to Meditate?
The formula
How long should one meditate is a question asked by most beginners.
It has been observed that the optimum Meditation time is directly
proportionate to a person’s age in years, which means that a 5
years old child must meditate for 5 minutes; a 25 years old youth
must meditate for 25 minutes, and a 50 years old person must
meditate for 50 minutes. In other words, you must meditate for one
minute, for every year of your current age. This formula serves well
as a broad guideline.
However, for beginners above 20 years of age, it is good to
start with a 20 minute Meditation, diligently increasing this time by
one minute every day until they reach their optimum Meditation
time, because one’s ability to meditate increases with practice.
To some beginners even five minutes of Meditation may seem
like an eternity and they may feel a bit anxious. Such people may
start with short durations and gradually build up the tempo as
dictated by their interest and level of enjoyment, rather than just
sitting and struggling with Meditation.
The actual length of your Meditation depends upon you, your
temperament and your needs. Some people find a five-minute
Meditation to be worthwhile, while some others love meditating for
long hours.
Meditation time varies with the practitioner and his inspiration
level, but if you wish to make good progress in making your mind
quiet and bringing positive, enduring changes to your life, the ‘one
minute for every year of your life’ rule is the best rule to follow.
Beginners will do well to stick to this prescribed time. If you can
meditate for this length of time twice a day, that is more than
enough.
69
How long to Meditate?
A 10 yr old person needs to meditate for 10 minutes

However, the length of your Meditation must depend upon the
practicalities of your time management in the overall context of
your life.
Too long or too short
If you meditate for too long, the mind starts to rebel and gives you
a headache. On the other hand, if you meditate for too short a
time, you don’t derive much benefit from it. It is like going to the
gym. Unless you exercise for a given time you will not make great
progress. But if you do too much exercise in one sitting, you will be
worn out and may even injure yourself.
If you meditate for a very short time, you may find that as soon
as your body feels settled and your focus on your breath becomes
enjoyable your time is up. If that is the case, you should increase
your Meditation time.
With a little experience you will come to know when you are
actually meditating and when you are sitting with your eyes closed
just for the heck of it. You will distinguish between a deep Meditation
and a shallow, distracted Meditation. With this knowledge in mind,
you can gradually increase the length of your practice, in awareness
that the extra length of period is helping you to go deeper into
Meditation. If that extra period is full of distractions, reduce the
Meditation time.
Most people require a few minutes to settle their body, and
a few more minutes to get completely engaged in the process of
breath watching. Such people need longer Meditations. The longer
one sits, more time there is for developing awareness. The science
of Meditation tells us that it takes some time for the brain chemistry
to kick in and modify the brain waves.
Seasoned practitioners get into Meditation the moment they
close their eyes. They meditate for long hours because they enjoy
the Meditational experience. They go so deep that they lose the
awareness of time. In that state, they transcend time and experience
timelessness.
There are some masters who sit for hours in Meditation. There
are some old souls who get engrossed in long Meditations from
71 How Long to Meditate?

childhood itself. Some mystics meditate ceaselessly for weeks, but
that kind of Meditational practice is not for everyone. Those who
aim for spiritual advancement and wish to explore their deep silent
nature more fully may meditate for long sessions.
How long you meditate is eventually a choice, not a rule.
Meditation must remain a fun practice that you can do at any time,
in any place, for any length of time and in any way you like. It is best
not to set any time goals. Just pay more attention to the quality of
your Meditation and be consistent in your practice.
You must meditate for as long as you can without creating any
mental strain. A regular practice is more important than the length
of your Meditation.
Regular practice
When you skip Meditation for a day and say, “I will do it tomorrow”,
you know what happens; your tomorrow never comes.
You take out time each day to exercise, eat, shower and brush
your teeth because these activities are essential for your health.
Meditation must become as important a habit as brushing your
teeth and taking a bath.
Just as it is ideal to brush your teeth twice a day, once in the
morning and once at night, it is ideal to meditate twice a day.
Meditating twice a day, preferably in the morning and at night,
gives positive and permanent benefits. You may do a longer practice
once a day and another shorter one once again. Once a day is fine
too, as long as you are regular with your practice!
You take care of your body because you respect it. Similarly,
Meditation must come from a place of self-respect.
A steady and regular practice is better than splurging one day
and abstaining for the rest of the week. Suppose you are unwell and
your doctor has prescribed medication for a week. It won’t do you
any good to take all the medicines at the same time. You will get well
only when you take medicine at the prescribed times, because the
continuity of your treatment is more important than the quantity of
medicine taken. Similarly, if at the end of a week you say, “I haven’t
meditated for an entire week. Let me meditate for two hours now”,

it doesn’t work that way. Meditating for 20 minutes every day is
more fruitful than meditating for 2 hours once a week.
If you wish to gain maximum benefit from your practice, you
must meditate regularly without any break for forty consecutive
days. If you miss even one day’s practice, start re-counting your
forty days again from day one.
If you are told, ‘meditate whenever you feel like it’; it is like a
music teacher telling you, ‘here is a violin, play on it whenever you
feel like it.’ If you don’t play the violin regularly, you will not become
good at it, even after a year. Similarly, unless you meditate regularly
you won’t become proficient in it.
Sincerity
It is not the length of your Meditation but the sincerity with which
you meditate that is more important. It is not for how long you
meditate but how you meditate. It is vital to remember that Meditation
remains a rewarding and enjoyable experience for you. You don’t
need to impress anyone with long Meditations. It is more important
to be sincere and soulful. If you don’t enjoy your Meditation, you
may sit for five hours and not feel energized.
Capacity to meditate
Everyone doesn’t have the capacity for long Meditations but this
capacity can be built over a period of time. Increasing your capacity
to meditate is like developing a muscle. Initially when you start going
to a gym, you get tired in just five minutes; but gradually you are
able to exercise for an hour or more because you have developed
the requisite muscles. Similarly, the physical and mental restlessness
subsides the longer you sit still in Meditation.
Try this little experiment. Take a glass of muddy water and keep
it undisturbed in a place. Slowly the mud will start settling down and
water will become clearer. Notice how long it takes for the muddy
water to become absolutely clear. The same truism applies to your
body and mind as well. You learn this valuable lesson through
Meditation.
Sometimes when you are told that you must meditate for a
certain length of time, you tend to create judgment and obligation

around it. If you don’t meditate for that long you create feelings of
guilt and feel bad about yourself. That guilt is the least desired thing
here. Your need to sit in Meditation must come from a personal sense
of aspiration and inspiration and not from any external obligation
whatsoever. You shouldn’t have to say, “I should do this much
Meditation.” Instead, you must be able to say, “I want to meditate
for this long. I would like to increase my Meditation time.”
You are a unique being with unique needs and capabilities.
Allow your inner wisdom to guide you.
Maintaining balance
You don’t have to become a marathon meditator as all things are
best done in moderation. Vitamin pills, milk, food and exercise are
all good for us, but only if taken in moderation. Similarly, balance is
required to be maintained in Meditation.
In Bhagavad-Gita, Sri Krishna explained that extremes of
any kind; of food, laughter, dreams etc lead to suffering and
therefore extremes must be avoided. Meditation is no exception.
He advocated a balance in everything just like Buddha advocated
the middle path.
Some people may feel a strong dis-association with their regular
life, and may want to run away from their problems, seeking solace
in Meditation. Such people are advised not to meditate for long
hours.
We must realize that we haven’t come to this physical plane
for Meditation alone. Initially, we may practice more because that
is the period of Sadhana. When you learn to ride a bicycle, you
may want to practice more and more. Similarly, you may wish to
meditate more in the beginning, but eventually you need to come
back to balance.
The very objective of Meditation is to live life joyfully, but this
joy can only be experienced when spiritual understandings get
translated into our day-to-day life.
Ending Meditation
Do not open your eyes or get up from your seat before the appointed
time. Let the mind obey you. Sit for the allotted time even if you

feel restless. Don’t stop meditating on account of restlessness or
sleepiness.
It is easy to lose track of time while meditating. Since being
too concerned about time can be distracting, it is a good practice
to set a soft, gentle alarm to time your Meditation than periodically
looking at your watch. A timer liberates your practice from timely
concerns. You may use a bell or a chime, in low volume, to signal
the end of your Meditation. A loud sound can be jarring during
Meditation.
End your Meditation by rubbing your palms and touching them
to your eyes very gently so that the remnants of cosmic energy
flowing through your fingers can be transmitted to your eyes.
Post Meditation
After finishing Meditation do not allow the feeling of peace to
dissipate. Sit still for a while and enjoy the calm meditative state.
Gradually this meditative feeling will become a part of your life,
when you are going about your daily business.
Get up slowly. Do not be in a haste to get back to your work.
Your mind and nervous system are at rest during Meditation and
need time to re-orient at the end of the Meditation. If you suddenly
jump out of that mood, you may jolt your system.
For the same reason, refrain from eating a heavy meal
immediately after Meditation. It is better to wait for sometime before
eating. Let the body come back to its normal metabolic state.
Do not rush for a bath either. In other words, take it easy for at
least 15 minutes after Meditation.
Summary
A The optimum Meditation time is directly proportionate to a
person’s age in years, which means that a 5 years old child must
meditate for 5 minutes, a 25 years old youth must meditate for
25 minutes and a 50 years old person must meditate for 50
minutes.
A The actual length of your Meditation depends upon you, your
temperament and your needs.

A If you meditate for too long the mind starts to rebel and gives
you a headache. On the other hand if you meditate for too
short a time, you don’t derive much benefit from it.
A The science of Meditation tells us that it takes some time for the
brain chemistry to kick in and modify the brain waves.
A How long you meditate is eventually a choice, not a rule.
A A regular practice is more important than the length of your
Meditation.
A Meditating twice a day, preferably in the morning and at night,
gives positive and permanent benefits.
A If you wish to gain maximum benefit from your practice, you
must meditate regularly without any break for 40 consecutive
days.
A It is not the length of your Meditation but the sincerity with
which you meditate that is more important.
A You don’t have to become a marathon meditator as all things
are best done in moderation.
A The very objective of Meditation is to live life joyfully, but this
joy can only be experienced when spiritual understandings get
translated into our day-to-day life.
A Since being too concerned about time can be distracting, it is a
good practice to set a soft, gentle alarm to time your Meditation
than periodically looking at your watch.
A Take it easy for at least 15 minutes after Meditation.

“In deep Meditation the flow of concentration is
continuous like the flow of oil.”
– Patanjali
Chapter 8
What are the Restrictions to Meditation?
One question that is asked very often is, “Is there any restriction to
Meditation?” This question implies that there might be some side
effects to the practice of Meditation and one should be aware of
them before hand. For example, allopathic medicines are known
to have many side effects if certain instructions are not followed;
even the practice of Hatha Yoga can result in injuries if certain
precautions are not observed. Seen in this light, it is fair to say that
Meditation has no restrictions because there are no side effects of
Meditation.
Anyone can meditate at anytime and in any place. Physical
conditions such as pregnancy, lactation, menstruation, or sickness
etc do not pose any barriers for Meditation. However, people who
are prone to mental disorders are advised to go slow with their
Meditation, because in their case Meditation may enhance the
agitation of their sick mind. If the mental illness is not serious, they
can easily meditate for a short time. This Meditation is best followed
after some sort of physical exercise or exertion because physical
work reduces the wanderings of the mind.
It is good to remember that like all things Meditation too needs
a firm foundation. Just like a house withstands all vagaries of nature
because of its firm foundation, Meditation too must be learnt from
its basics, which are the foundation of this great field of knowledge.
If we meditate after understanding the basics of Meditation, we
won’t falter in any way.
Like any other field of study or practice, Meditation too comes
with a set of instructions. If we follow those instructions, we take
maximum benefit out of our practice; if we don’t, we lose out on
those benefits. These guiding instructions can come from fellow
meditators, teachers, the Internet or books. When in doubt, any
79
Meditation can be done in any situation
– A person meditating in the hospital
Meditation can be done in any condition

– A pregnant woman meditating

of these resources can be tapped for answers; besides of course
listening to your own inner guidance.
Besides good old common sense, there are no restrictions to be
followed when embarking upon the path of Meditation.
Summary
A Meditation has no restrictions because there are no side effects
of Meditation.
A Physical conditions such as pregnancy, lactation, menstruation,
or sickness etc do not pose any barriers for Meditation.
A People who are prone to mental disorders are advised to go
slow with their Meditation, because Meditation may enhance
the agitation of their sick mind.
A Meditation is best followed after some sort of physical exercise
or exertion because physical work reduces the wanderings of
the mind.
A If we meditate after understanding the basics of Meditation, we
won’t falter in any way.
A Guiding instructions for Meditation can come from fellow
meditators, teachers, the Internet or books.
A Your own inner guidance is your real teacher.
81 What are the restrictions to Meditation?

"When we meditate we expand, spreading our wings
like a bird, trying to enter consciously into Infinity,
Eternity and Immortality, welcoming them into our
aspiring consciousness. We see, feel and grow into
the entire universe of Light-Delight."
– Sri Chinmoy
Chapter 9
Distracting Experiences during Meditation
We may face many distractions during a Meditation session. Some
of these distractions may be external while some may come from
our internal experiences.
External distractions
External distractions may come from sounds inside the Meditation
room such as someone clearing the throat, coughing or snoring, a
watch beeping or a clock ticking etc. Some sounds may emanate
from outside the room, such as children playing, shouting or
running, dogs barking, horns of automobile blaring, airplanes
External distractions - Sounds
85
flying, and ambulances going past etc. These distractions can be
reduced by choosing a quiet place to meditate or using earmuffs
while meditating. Industrial type earmuffs help in cutting out a lot of
external noise. Another option is to play some soft music to drown
the disturbing sounds.
As we grow in our Meditation practice, we stop getting
distracted by any external noise. When we develop a tranquil state
of mind, the mind accepts and transcends all sounds. In fact, when
we become aware of a sound and simultaneously maintain focus on
our breath, our Meditation deepens.
Internal distractions
External distractions are only part of the problem. The real
challenge comes when we close our eyes to meditate and encounter
internal distractions. These distractions may be physical, mental or
emotional. At times they can be pretty painful, causing unnecessary
hassle.
Physical distractions
We may experience many physical sensations while meditating.
These sensations can be pleasant, unpleasant, or neutral.
Pain in body parts
Physical pain is a common experience in Meditation, primarily
because we are not used to sitting in one position for long. If you
experience any pain in your body, acknowledge that pain, but do
not immediately move or shift your position at the first sign of
discomfort. Don’t worry too much about fixing the pain. Just notice
it and bring your attention back to your breath. As you continue
with your Meditation, observing the pain as well as your breath, the
pain will disappear.
You may move your body and re-adjust your posture if the pain
is constant and unbearable but don’t open your eyes otherwise you
will lose the meditative state of mind.
Sometimes the pain may abate for a while as you shift your
position, but may come back as the new position too becomes
uncomfortable. It is advisable to neither push away nor ignore the

pain. Just sit through it, observe it and return your attention to your
breath.
If the pain bothers you in successive sessions, try gentle stretching
exercises, and rotation of joints along with deep breathing before
beginning your Meditation. You may also consider experimenting
with different postures and choosing the one that feels most
comfortable. For example, if you experience back pain you may lie
down and meditate.
Take care not to wear tight clothes as they can hamper the
blood circulation.
Sometimes the pain is caused due to the push of cosmic energy
through blocked energy pathways. Once the blocks are removed
and the pathways are cleansed, the pain dissipates.
Physical distractions – Discomfort in the body
87 Distracting Experiences during Meditation

Numbness and ‘falling asleep’ of legs
Sometimes you may feel pinpricks in your legs that are followed
by a feeling of numbness. This is also referred to as ‘limbs falling
asleep’ and is caused by squashing of nerves, which cuts off the
nerve signals. Don’t worry too much about it, but if it bothers you,
try changing your position.
Itching
Itching in some or the other body part is also a common distraction,
usually created by the ego to distract us. If there is itching, just
notice it and bring your attention back to your breath. That may
not stop the itch but soon you will stop noticing it. In case the itch
becomes intolerable, you are free to scratch the part.
Physical restlessness
Physical restlessness poses distraction in the beginning of the
Meditation. It can also manifest as hyperawareness of the physical
body such as heart beat, blocked sinuses, and digestive discomfort
etc.
Don’t get too involved in any of it. Notice the restlessness and
get back to the breath.
Mental distractions
Mind is used to flowing outwards; hence it initially resents the effort
and discipline of observing the breath.
Mental distractions are caused by thoughts. These thoughts
can be about anything. The mind may start planning something,
fantasizing about something, or becoming opinionated about
something that you like or dislike. Thoughts may be connected with
your physical sensations or they may be just neutral. They may be
about happy or unhappy memories. They may be related to the
stress of the day or some other lingering issue. They may be about
some checklist or things that need to be done. They may be your
most recent thoughts pressing upon your mind or some random,
inconsequential thoughts. They may be about some news story you
watched or some bills you need to pay. There may be a song or a
tune playing in your head.

Whatever the thoughts may be, they arise and disappear of
their own accord if you don’t interact with them. As soon as you
realize that you have been thinking, just bring the mind back to your
breath.
Sometimes the mind refuses to let go of the thoughts. If that is
the case, don’t fight with your mind. Allow it to wander while you
focus on your breath. Soon the rebellious mind will subside and
calm down. Mind is like a teenager. It doesn’t pursue something
when it is allowed to do so. It only goes after things that are not
allowed, which are forbidden.
It is all right if the mind doesn’t stay still. You can be present
with it wherever it moves. Gradually Meditation will open you to
that space within you which is non-dual in nature. When you are in
that space, you will be comfortable with both: the stillness of your
mind and its movements. You won’t get lost in either one.
Meditation is about becoming aware of the nature of your
mind.
Mental restlessness
Mental restlessness arises out of past memories while worries come
with thoughts of future. Let them come and go. Don’t try to stop
them. Do not be bothered by them. These are just waves of your
mind. If you leave them alone, the mind will calm down.
Resistance and resentments
Resistance is due to non-acceptance of the present circumstances
and situations in your life. In Meditation, we wish to stay in the here
and the now. Just notice the resistance and get back to the breath.
Meditation is a habit, which takes time to get used to. We cannot
force a Meditation; it takes its own time to develop. So, don’t rush
your practice. Be gentle with yourself. If you feel peaceful, accept
that fact. If you don’t feel peaceful, accept that as well. These are
just various vagaries of mind. Don’t give up your practice come
what may.

Increased thoughts
In the initial stages of Meditation when we sit quietly, we become
more aware of all our thoughts. Hence, it seems that our thoughts
have increased.
Mental distractions – Routine thoughts
Unconscious sleep
If you can’t hear anything from outside and you have not been
distracted, perhaps you have fallen asleep. Lethargy, drowsiness
and sleepiness are common internal distractions.
Sometimes falling asleep in Meditation speaks about our
tamasic nature. In that case we have to examine our lifestyle, food
and sleep habits. Sometimes we become sleepy because we do not
wish to face all those repressed feelings that Meditation brings up
by opening us up. In that case our sleepiness is a state of resistance
or avoidance. And sometimes the sleep is actually ‘yoga nidra’; a

thought free state of mind which feels like sleep. When you wake up
the mind automatically goes back to the breath. Here, the meditator
has been successful at making the mind quiet, but the feelings of
peace, clarity and well being of deep Meditation are missing.
If you sleep during Meditation, check your motivation for
meditating. If you are really tired, take a rest and meditate later but
do not get discouraged.
If you wake up hearing yourself snore, don’t feel embarrassed
or frustrated; just bring your attention back to inhalation and
exhalation. The awareness of snoring also means that you are
aware of your relaxed body sleeping.
Meditation is like playing music on a stringed instrument
such as guitar. If the strings are too tight or too lose, it won’t play
tunefully. It is only after the strings are adjusted well that soulful
music can be played. Similarly, in Meditation, too much effort leads
to restlessness, while too little effort leads to lethargy.
Intention, focus, and balance make our Meditation fruitful and
rewarding.
Emotional distractions
Most thoughts are accompanied by emotions. Emotions like fear,
anger, jealousy, pride, and sadness often follow our thoughts; the
problem is that we carry opinions about these emotions and feel
frustrated with our effort to meditate.
Don’t label your emotions as good or bad; you don’t need any
more judgments in your life.
Sometimes tears start rolling down the cheeks. These tears may
or may not be accompanied by an emotion. All you have to do is,
allow the tears to flow.
When you get lost in thoughts and emotions, you stop
meditating. Just notice the thought and the underlying emotion,
without getting lost in them.
You have to be present with whatever comes up, but then you
must come back to the breath. The idea is to allow the breath to
be present with whatever is predominant in your experience in any
given moment.

As you become adept at Meditation, you will start noticing
that while the mind clings to the physical sensations, thoughts
and emotions, there is a deeper, quieter level of awareness, which
observes all the antics of mind without getting affected by them.
Awareness is about not grabbing hold of, fixate upon, or own
anything. This is the core of Meditation practice.
In Meditation, we learn that we are not our physical sensations,
thoughts, or emotions. We are that state of pure awareness which
watches everything come and go. Our true self is not attached to
or identified with anything that arises; it only allows experiences to
flow past it.
Emotional distractions
Dealing with distractions

• Realize that you have been distracted
• Do not either indulge in the distraction or try to fight it
• Do not judge it

• Do not feel any guilt or shame about it
• Be patient with yourself
• Relax
• Get your focus back to your breath
• Carry on with your Meditation
Just as a baby takes time to learn how to sit up, crawl, walk,
and run; similarly, Meditation takes time, patience, practice, and
more practice. Eventually it becomes fun and enjoyable. Until then
don’t get stressed or frustrated.
Distractions both external and internal are a part of reality.
Simply observe the reality; don’t ignore it and don’t react to it.
Your distracting experiences must be shared with other
meditators, while remembering that all your experiences are valid.
They are the milestones on your journey of Meditation.
Since we are all unique beings, our Meditation experiences too
are unique. In fact, our experiences change from one Meditation
session to the next. Each Meditation experience is different and
there is no right or wrong experience. Every experience is just a
perspective in a field of unlimited perspectives, hence, no experience
can be judged as good or bad.
In Meditation, we choose to stay present with whatever is
primary in our experience at that very moment. Experiences pull
our attention away from the breath; all we have to do is, notice
the experience, acknowledge it and come back to the breath. The
breath remains the ‘home’ state or the anchor.
For example, imagine yourself sitting in your home on your
favorite sofa, reading a book and the telephone rings. You go and
attend to it, and then come back to your seat and your book. Now
the doorbell rings, you attend to whoever is at the door and come
back again to your seat and your book. Then you remember to check
something in the kitchen, you go check it and come back to your
seat and your book. Same thing happens in Meditation between
various experiences and your breath. You attend to whatever is
present in your experience and once that is done you return back
to your breath.

Gradually, you will be able to meditate out most of the
distractions. You will get better at it as your practice moves on.
Until then let them not disrupt your precious sessions.
In Meditation, you use the same strategy, as you would while
dealing with a child. If the child makes noise, you will ask him to
keep quiet, but not heap judgment on him by saying, ‘You are a bad
boy. You are always making noise. Why can’t you keep quiet?” And
when the child is quiet, you will appreciate him. This appreciation
is needed to nurture the necessary skill in the child. Similarly,
the distracting mind must be treated like a child. You don’t heap
judgments on it; but when it becomes still, you must appreciate it!
Summary
A External distractions may come from sounds inside the
Meditation room such as someone clearing the throat, coughing
or snoring.
A Some sounds may emanate from outside the room, such as
children playing, shouting or running.
A As we develop a tranquil state of mind, the mind accepts and
transcends all these sounds.
A Physical pain is a common experience in Meditation, primarily
because we are not used to sitting in one position for long.
A You may move your body and re-adjust your posture if the pain
is constant and unbearable.
A You may also consider experimenting with different postures
and choosing the one that feels most comfortable.
A Sometimes you may feel pinpricks in your legs that are followed
by a feeling of numbness.
A Itching in some or the other body part is also a common
distraction.
A Physical restlessness poses distraction in the beginning of the
Meditation.
A Mental distractions are caused by thoughts.
A Whatever the thoughts may be, they arise and disappear of
their own accord if you don’t interact with them.

A Mental restlessness arises out of past memories while worries
come with thoughts of future.
A Resistance is due to non-acceptance of the present circumstances
and situations in your life.
A Lethargy, drowsiness and sleepiness are common internal
distractions.
A Most thoughts are accompanied by emotions.
A Don’t label your emotions as good or bad.
A Both external and internal distractions are a part of reality;
simply observe the reality.
A Since we are unique beings our Meditation experiences too are
unique.
A In Meditation, we choose to stay present with whatever is
primary in our experience at that very moment.

“Meditation brings wisdom; lack of Meditation
leaves ignorance. Know well what leads you forward
and what holds you back, and choose the path that
leads to wisdom.”
– Buddha
Chapter 10
Deep Meditational Experiences
As our Meditation deepens, we transcend all distractions and dive
into deep experiences, which originate in our inner, non-physical
senses, also known as extra-sensory perceptions. These deep
experiences are a direct result of the abundant flow of cosmic
energy into our energy body.
Most deep Meditational experiences are interesting and unusual.
They bring magic to the physical world but we don’t meditate for
these experiences. They are just byproducts of the process of
Meditation.
Since different people experience the cosmic energy in different
ways, these experiences vary in their extent and scope. Unless we
understand that all these experiences come from within us, as a
natural outcome of a raised consciousness, we may categorize them
as pleasant, unpleasant or downright frightful.
Most of these experiences are states of feeling rather than
that of the intellect. That is why they are beyond the grasp of the
rational mind, and are often difficult to convey in words. Verbal
descriptions of most experiences don’t give much idea about the
actual experience. In the process of verbalizing the experience of a
‘thought-less’ dimension, we make use of thoughts, which cannot
do justice to the real essence of the experience.
These spontaneous experiences are recognized through soul
rather than through mind. Mind doesn’t play any role in these
experiences. Therefore we tend to dismiss them as figments of our
imagination.The common perception regarding imagination is that
it is a function of the mind, which can be initiated by a person.
However, deep Meditational experiences cannot be ‘imagined’.
They follow their own flow and cannot be comprehended by us,
because they originate beyond the field of ordinary consciousness.
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The truth is that imagination is the communication that we receive
from the soul. The soul speaks to us through images. Images are
the language of the soul, and the word ‘imagination’ is derived from
the word ‘image’.
These experiences happen in the here and the now and only
the soul can travel there; the intellect cannot get to this place called
‘eternal now’. Therefore, we cannot ‘expect’ any special experience
to happen in our Meditation. We cannot anticipate it. If it happens
that’s fine. If it doesn’t happen that’s fine too.
We cannot become peaceful by creating some false façade
of peace. Peace comes only when we rest in the spaciousness of
things as they are. Similarly, energy experiences happen when we
rest assured in all our experiences.
If there is a part of you that wishes to change the way things
are, just observe that part. Keep reminding yourself that whatever
happens in your Meditation practice is just the right experience for
you.
Always remember that whatever is happening in any given
moment is ‘the’ Meditation practice. Do not get attached to any one
experience. Do not desire it again and again. And do not become
too proud of any exotic and exalted experience.
Most deep Meditational experiences can be categorized into:
Body weight experiences
Body becomes heavy
Some people experience their body becoming very heavy as if tons
of weight has been added to it. This heaviness is because of the
extra energy in the system. Generally, the head is the first place
where this heaviness is noticed, because the cosmic energy enters
from there. This heaviness vanishes once the Meditation is over and
the eyes are opened.
Sometimes the body may feel immobilized or paralyzed, just
refusing to budge.
Body becomes very light
On the other hand, some people experience lightness in their
body, as though it is made of cotton or as if it is a balloon or a

feather floating and hovering above. They may even lose the body
awareness and feel a sense of body-less-ness. This usually happens
when the energy meridians are clear of all the blocks.
In this state some people start levitating. Levitation makes one
understand that one can indeed defy the physical gravity.
Body movements
A human body has about 72,000 psychic channels, called ‘Naadis’,
through which the energy moves. When the cosmic energy enters
the body, the energy force rises in some of these channels. This force
creates some random body movements; such as the head moving
from side to side or falling backward and forward, bodily jerks,
contractions or spasms, body swaying or swinging, body tremors or
a spontaneous alignment of spine etc. When you understand that
all these are mere manifestations of energy movements, you stop
feeling anxious about such experiences.
When the body is purified, and all the energy channels have been
cleansed, energy moves in a smooth flow, and these experiences
come to an end.
Sometimes a meditator may lose body consciousness. Then
he experiences a violent jerk, and the body falls over. This usually
happens when one is moving yet deeper into Meditation.
At times when the physical body becomes saturated with cosmic
energy, it starts moving in a cosmic dance, creating various mudras
and yogic postures.
Sometimes the body starts trembling while at other times it
shakes violently; just like an earthquake inside the body.
There may also be a movement of the tongue, tightening of the
back of the neck, or various contractions inside the head.
Body temperature variations
Physical warmth
In Meditation, energy moves in and through each cell of our body.
Sometimes this energy is experienced as physical warmth. Some
people feel so hot that they start sweating profusely.
101 Deep Meditational Experiences

Cold shivers
On the other hand, some people get cold shivers when high
vibrational energy moves through them. They may even experience
goose bumps.
Some experience energy movements as cold waves emanating
from the heart and moving outwards.
Mystical sounds
Some people tune into mystical sound waves and hear the sounds
of Om, bells, drums, veena, conch, flute etc. Some of these sounds
are known as ‘Anahata Nada’, which means sounds emanating
from the heart chakra, or ‘Brahma Nada’, the universal sounds of
creation.
Buzzing, droning, hissing or thunder sounds
Some people feel a deep buzzing, droning, or hissing noise in the
ears. Sometimes the ears become very warm and one feels hot air
coming out of the ears.
At times people hear the beating of their own heart from
inside.
Sounds of ocean waves or waterfalls
Hearing sounds of nature such as ocean waves etc are also pretty
common.
Other sensory experiences
Feeling of breeze on skin
Sometimes people feel a cool, tingling, breeze like sensation all over
the body, due to the movement of the Pranic energy.
Divine fragrances
Some people smell fragrances of flowers, incense or some unfamiliar,
unidentifiable fragrances.
Taste in mouth
This is another experience where people taste sweet, bitter, or
salty taste on their tongue. Sometimes they experience automatic
swallowing of some fluid.

Creeping movements up the spine

Some people feel upward creeping movements from the base of the
backbone. Some see it as the sign of the awakening of Kundalini.
Changing breath patterns
Sometimes the breathing pattern changes automatically. It either
becomes rapid or slow. At times people feel that their breath has
stopped and get alarmed.
Breath and mind have a very deep connection. People with
frustrated, irritated minds have a short, arrhythmic breath while
people with calm, poised minds have a rhythmic, deep breath.
Similarly, when the mind is in complete stillness, the breath too
becomes still for a while. Usually this stillness lasts for a few seconds
or at best a few minutes, but great yogis can remain in this no-
breath state for long periods.

Don’t feel alarmed if the automatic cessation of breath happens.
It is all right. Just remember that mind and breath remain on the
same wavelength. Your breath is a very good indication of the state
of your mind. Sometimes a perceived notion about the necessity of
breath doesn’t let the mind reach a deeper state.
Breath usually stops when the brain accumulates a lot of prana
and less breath is needed. Metabolism too slows down, so less
oxygen is required.
Thought experiences
Decreased thoughts
As we stop following our thoughts they decrease in number and
gradually disappear.
No thoughts
In deep Meditation we lose complete awareness of our thoughts.
That is the stage of stillness.
Emotional experiences
A deep Meditation usually makes us feel refreshed and energized.
Some people experience deep contentment, peace, bliss and
ecstasy.
Sometimes people cry or laugh aloud for no apparent reason.
Throat chakra experiences
When the energy activates the throat chakra, the chakra of
expression and creativity, people start involuntary yawning, sighing,
burping, or coughing.
Third eye experiences
Headaches
Some people feel pressure, pain, tingling, itching, pulsing, pulling
or some other sensations on their forehead. This means that their
third eye is being awakened, which is a window to the spiritual
world.
Sometimes the eyeballs automatically roll upwards and become
focused on the inner eye.

Visions
Most vision experiences happen with the awakening of the third
eye. Seeing intense white dots, black sky with numerous stars, or
the shape of an eye, are all signs of an awakened third-eye.These
visions originate in higher dimensions.
Lightening of the field of vision
Some people feel that the darkness behind their closed eyes is lifted
and the field of vision has lightened.
Seeing brilliant lights
Some people see brilliant lights that may increase or decrease in
brilliance. Sometimes they feel the light burst and cover their body,
from head to toe, with white liquid light.
Sometimes inner lights appear in the body parts related to
various chakras, the energy centers. It may feel as though a light is
filling the head and nothing else exists. A great light may appear at
the third-eye chakra.
Some people see themselves following a light; which usually
signifies following a master energy.
Seeing colors
Seeing various colors such as blue, red, yellow, green, violet etc
with different geometric shapes and patterns is a very common
experience. These colors are also seen through the inner eye, which
becomes active during Meditation.
Visions of deities
The influx of cosmic energy raises our vibrations. When these
vibrations are sufficiently raised we start receiving communication
from other realms.
Some people see visions of deities, guides and masters. These
visions may or may not correspond with a person’s religious beliefs.
Some people see friends and relatives who have departed from this
realm.
The higher the vibrations; more developed the dimensions that
one explores.

Seeing snapshots of future events
Some people see all kinds of images concerning the future events.
Some of these images may be blurred and may not make any sense
while some others may be very vivid. Some people access parallel
realities. Some see future events as though they are happening in
the now.
Some people see a book or a pen, which is suggestive of trying
‘auto writing’.
Seeing scenes of nature such as hills, forests or rivers
Some people feel as if a television has been switched on in front
of their inner eye. They see nature, waterfalls, seashore, beautiful
mountains, and vivid rainbow colors. These nature visions energize
and fill us with peace and tranquility. These scenes are usually part
of an astral journey.
Spontaneous past life recall
Some people experience spontaneous past life recalls.
Third eye experiences – Visions and extra sensory perception

Astral experiences
When our astral body receives a great influx of cosmic energy,
it loosens up and gains momentum. The cosmic energy provides
an impetus to the subtle body to come out and gain many astral
experiences.
Tunnel experience
The coming out of the subtle body may feel like a swirl of energy
that wants to suck us away into something. This experience is
called the tunnel experience. We feel that we are moving very fast
through a dark tunnel like hole, which emerges out into brilliant
light and bright worlds.
Some may feel their body contracting and becoming very
small, while some may feel their body being expanded greatly and
becoming gigantic in size.
Some have an experience of falling from a height. This happens
when the astral body re-enters the physical body suddenly.
Astral travel or out of body experiences
In an out of body experience we feel that we are not present in our
body, but moving in a different world. We may even project our self
in a different location. We may feel that we are flying like a bird or
an airplane.
Some people experience undergoing astral surgeries.
Miscellaneous experiences
There are some miscellaneous experiences such as feeling of being
healed of illness, losing consciousness of body from neck downward
etc.
Source experiences
Deep Meditational experiences make us realize that our Source is a
completely pure and positive energy.
Losing awareness of sounds from outside
As we become aware of the stillness surrounding us, our hearing
partially blocks the outside noise. Gradually, we do not hear any
noise at all. In this stage, we start going in and out of the Source

Astral travel or out of body experiences
energy. Source is nothing but the non-physical part of us, which

connects with us through our consciousness. In Meditation, we
experience our consciousness as a part of the Source inside us.
Losing awareness of time
When we are with the Source, we lose awareness of time. We
realize how much time has passed only when we come out of our
Meditation.
Complete stillness/ Samadhi or connection with the
source
In this stage of Samadhi we feel that we are inside our Self. We
become aware of only our Self. That is becoming one with the
Source.

Receiving great wisdom, inspiration and insights
In this stage we are at a very high vibration level. We can hear the
sounds and see the images of other realms. We may also receive
great wisdom, insights and inspirations. In this state, we learn about
the nature of our souls. We can even hear remarks and conversations
of masters. Sometimes these conversations do not make any sense
because they are suggestive in nature.
Some visions don’t make any sense because they are symbols
that we don’t understand. These symbols get embedded in our DNA
and gradually decimate the knowledge contained in them. Over
a period of time, our brain retrieves this knowledge as our own
thoughts.
A word of caution
These experiences are natural expressions of a natural process that
unfolds when we access higher consciousness. They are mentioned
here so that the new initiates do not get frightened of their
experiences and feel that they are doing something incorrectly.
Our experiences show us that there is no single path to spiritual
realization. Each path is valid. When we understand this truth, we
stop comparing others’ experiences with those of our own.
These experiences are milestones on the way, but we need to
understand that there are multiple roads with multiple signposts. No
two individuals experience the infinity of Divine Consciousness in
an identical manner. Hence, sharing of spiritual experiences should
not encourage feelings of criticism, competition, envy, inferiority,
or superiority.
When we read about ethereal experiences, or hear some of
our fellow practitioners talking about such experiences, we get
discouraged by our mundane experiences, and feel like failures in
Meditation. On the other hand, if our experiences are exotic, we
become proud, as though we have achieved something. It helps to
remember that we cannot make these experiences happen at will.
They just happen. Therefore, every experience is a blessing, and
should be received with gratitude.

We should refrain from glamorizing these experiences.
When our experiences are unpleasant a natural dislike arises.
Similarly, when some pleasant sensation, sound, or fragrance is
experienced, a liking arises. We must remember that liking and
disliking are natural states. We don’t have to get rid of these states,
but we also don’t have to either hold onto what we like or wish away
what we don’t like. In Meditation, we must remain detached to both
the liking and the disliking.
We can observe the liking but not hold onto what we like.
Similarly, we can observe the disliking but not wish to get rid of
what we dislike. There is a subtle difference between letting an
experience go and getting rid of it. In getting rid there is judgment
which says, ‘I don’t want this experience. It is bad. I want to get rid
of it.’ This judgment comes with an inherent tension and stress of
getting rid of something. Letting it go, on the other hand, is just the
willingness to release it. Letting go is based in love while getting rid
is based in fear. Letting go is free from any expectation.
For example, let’s suppose that there is a bird in your hand. If
you want to get rid of this bird, you will just throw it away, but if you
wish to let it go, you will open your hand and offer it the freedom to
choose whether to remain perched on your hand or fly away.
In the same vein, when you let go of all your pleasant or
unpleasant experiences, you offer them the freedom of lingering on
or disappearing. There is no judgment in both.
The deep Meditational experiences help us go beyond the body
and the mind into a higher state of consciousness. They take us from
the body and mind consciousness to Soul and Spirit Consciousness.
We understand that we are not the body, we are not the emotions,
we are not the mind; we are Pure Awareness.
These experiences, even though indicative of progress on
the path, are mere passing phases of Meditation. All experiences
eventually are experienced by the body, however subtle that
body might be. We should just go through these experiences
wholeheartedly with total awareness that these are not the goal.
Eventually, we have to move beyond these experiences. True
Meditation happens when we transcend all these experiences.

Experiences should not be confused with the goal. Experiences
are temporary; goal is permanent. And this goal is achieved not
only by sincere practice of Meditation, but also by living a virtuous
and selfless life in each moment.
The ultimate aim of Meditation is the state of Nirvana, or
desire-less-ness.
After effects
When we become adept at Meditation, we may notice energy
movements in our body, even when we are not meditating. Energy
may just start moving in the body, particularly in the head, for
no apparent reason. There is nothing to get alarmed by it. This
happens because of the cleansing, and downloading processes that
carry on even in non-meditative state.
Summary
A Deep Meditational experiences originate in our inner, non-
physical senses, also known as extra-sensory perceptions, as
a direct result of the abundant flow of cosmic energy into our
energy body.
A Since different people experience the cosmic energy in different
ways, these experiences vary in their extent and scope.
A Most of these experiences are states of feeling rather than that
of the intellect.
A These experiences happen in the here and the now and only
the soul can travel there.
A Some people experience their body becoming very heavy.
A Some people experience lightness in their body.
A Some people experience random body movements.
A Some people feel so hot that they start sweating profusely.
A Some people get cold shivers when high vibrational energy
moves through them.
A Some people tune into mystical sound waves and hear divine
sounds.
A Some people feel a deep buzzing or hissing noise in the ears.
A Sometimes people feel a cool, tingling, breeze like sensation all
over the body.

A Some people smell fragrances of flowers, incense or some
unfamiliar unidentifiable fragrances.
A Sometimes the breathing pattern changes automatically. It
either becomes rapid or slow.
A At times people feel that their breath has stopped.
A In deep Meditation we lose complete awareness of our
thoughts.
A Some people feel pressure, pain, tingling, itching, pulsing,
pulling or some other sensations on their forehead.
A Some people see brilliant lights that may increase or decrease
in brilliance.
A Seeing various colors such as white, blue, red, yellow, violet etc
with different geometric shapes and patterns is a very common
experience.
A Some people see visions of deities, guides and masters.
A Some people see all kinds of images concerning the future
events.
A Some people experience spontaneous past life recalls.
A Some may feel a sensation of falling while some may feel their
body being expanded.
A Some feel that they are not present in their body but moving in
a different world.
A Some people experience undergoing astral surgery.
A When we are with the Source, we lose awareness of time.
A We become aware of only our Self.
A When the mind is completely relaxed, there is a possibility of
intuitive divine knowledge to pour in.
A During deep Meditation it is easy to contact our spirit guides.
A In Meditation, we must remain detached to either the liking or
the disliking.
A Meditation is the time to observe the workings of our mind and
understand it.
A The deep Meditational experiences help us learn to go beyond
the body and the mind into a higher state of consciousness.
A When we become adept at Meditation, we may notice energy
movements even when we are not meditating.

“Meditation is the tongue of the soul and the
language of our spirit.”
– Jeremy Taylor
Chapter 11
Stages of Meditation
Meditation is a systemic process that evolves through various stages.
These stages lead the practitioner from simple relaxation to higher,
truer states of consciousness or being: from mind to no mind, from
consciousness to pure awareness, from gross to objectless, and
from asana to nirvana. These stages are various levels of the inner
journey, through direct experience.
Three aspects of being
A Meditation involves three aspects of being. There is an ‘object’
which is being observed. Then there is the ‘process’ of observing
the object; and an ‘observer’ who is observing the process as well as
the object, through mental and sensory instruments.
The object being observed contains all levels from the gross to
the subtle to the subtlest. For example,our mechanical gross breath
takes us to the energy or prana, which is a subtle part of the breath.
Similarly, many levels of mental processes, the mind itself, and the
subtlest aspects of our personality can also be accessed through our
breath.
The process
During Meditation, our awareness moves from the gross object
to its subtler components. Every gross object is composed of five
elements called Panchabhutas; earth, water, fire, air, and space.
The earth element is experienced as the solidity of the body. The
air element is experienced as the movements of the body. The fire
element is experienced as energy and heat. The water element is
experienced as emotions. And the space element is experienced as
stillness.
These five elements are further composed of subtler aspects called
Panchatattvas, and then there are yet subtler components called
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Gunas, such as Sattva, Rajas, and Tamas. Tamas is experienced as
lethargy, Rajas as restlessness, and Sattvaas calmness.
Meditation deepens when we let go of the gross level of the
object being observed. If we don’t move beyond this stage, we
remain stuck at the surface level of Meditation. For example, breath
awareness is dropped only when we encounter the underlying
Pranic energy.
Beyond the ‘object’ experiences lies the true Self. In the final
stage of Meditation, we experience this ‘Self’. This is the stage of
Self-Realization.
As the Meditation progresses, the attention shifts past the object
and its subtle components to the sensory and mental processes
through which these components were being observed.
Meditation process involves all five active senses or
Karmendriyans, and all five cognitive senses or Jnanendriyans.
It also involves all four functions of the mind called Manas, which
knows; Chitta, which decides; Ahamkara, which judges; and
Buddhi, which discriminates; along with the subtle energy flow
of Prana. When a meditator becomes completely one with the
Meditation process, he/she moves further inwards towards the Self
or the center of Consciousness.
Here the attention is upon the observer itself, which is the
subtlest aspect of an individuation of ALL THAT IS. This is such a
subtle state that it cannot be explained in words.
The finest aspect of Buddhi can be considered as a part of the
individuated observer. Hence, those who reach this stage become
The Buddha.
Primary stages of Meditation
Different teachers have explained the Meditational stages differently,
but it all boils down to three primary stages of Meditation.
In the first stage the meditator becomes conscious of the body
and the mind. The awareness is focused upon the breath and a state
of calmness is achieved.
In the second stage, the meditator begins to explore and develop
an awareness of the inner-self, while observing the thoughts flowing
in and out.

In the third stage, the meditator is at the doorway of the deepest
Meditation. This is the stage in which thoughts stop and the breath
is not felt at all. Now the unconscious part reveals itself and the
awareness of Source Energy or Higher Power happens. This stage
leads to ‘Self’ realization, which lies beyond the personality traits,
wants, wishes, images, or forms. It is an entirely different level of
being; beyond any conceptualization.
Buddha’s path
Gautama, the Buddha, had laid down five important stages of
Meditation as:
• Kayanupassna or attention upon the body
• Bhavanupassna or attention upon the feelings
• Chittanupassna or attention upon the thoughts
• Dhammanupassna or attention upon dhammas, the
Universal Laws of Nature
• Vipassna or attention upon insights into the nature of
reality
• Nirvana or attention upon bliss and stillness
In simple words, attention moves from the gross to subtle to
subtler to subtle most levels of being. When it goes beyond all levels,
their awareness recedes into the background and the underlying
bliss is experienced. In other words, the simple experience of bliss
replaces the multiplicity of experiences. Bliss is far subtler than the
emotion of joy.
After the experience of bliss, the awareness reaches a yet
deeper experience of the Self. This stage leads to a state of stillness
that cannot be described in words.
Maharishi Patanjali’s path
Maharishi Patanjali had described four stages of Meditation as:
• Pratyahara or abstraction, the stage where the mind is
withdrawn from the sense objects. Here the meditator withdraws his
focus from the external and brings it towards the breath. Gradually,
all connection with the external senses is severed and a wonderful
silence is experienced. The breath starts becoming shorter and
shorter. Finally, it becomes so short that it is experienced only in
117 Stages of Meditation

the upper part of the nose, the space between two eyebrows.
• The repeated effort to return the mind to the breath is the
stage of Dharana or single pointed focus where the inner senses
start getting activated. Here the consciousness focuses only on one
object, without wavering from it. It is the initial step towards deep
Meditation. In this stage, the meditator is conscious of the act of
Meditation, his breath and himself. Hence, the meditator, the act of
Meditation and the breath are still perceived as separate. This stage
can be interrupted by thought patterns, impressions or sensations.
This is also the stage when we begin encountering unearthly
phenomenon.
• Dhyana is the effortless stage of oneness with the chosen
object. Now the meditator is not conscious of the act of Meditation,
but he is still conscious of his being and the breath. However, the
mind remains fully immersed in the breath; creating profound stillness
and non-dual consciousness. Here the attention remains unbroken
for some time. There are no interruptions whatsoever. When Dhyana
is repeatedly attained, peaceful and euphoric feelings are produced.
These feelings balance the mind’s resentment towards the practice of
single pointed focus. Once the meditator starts experiencing Dhyana,
he enjoys the Meditation and gets encouraged to continue the practice.
In this stage we begin to travel in our higher subtle bodies.
• Samadhi or mystical absorption is the stage of complete
equanimity of intellect. This is also the stage when we have obtained
all the answers. This stage begins when the relationship between
the mind and the breath deepens to such an extent that the mind is
not aware of anything else. In this stage, the meditator experiences
complete serenity and total unification of mind with Self. This is
the dimension of nothingness. There is neither perception nor
non-perception; only an un-differentiated being. The observer, the
process of observing and the observed object all collapse into one
continuous experience. In this stage we are unaffected by all the
dualities of birth and death, loss and gain, or pleasure and pain. This
is the stage of yoga or unity of individuated light with the Divine
light.

Pratyahara or abstraction, the stage where the mind is withdrawn
from the sense objects
Brahmarshi Patriji’s path

Brahmarshi Patriji has explained the Stages of Meditation as ‘three
happenings’.
The first stage ‘happens’ when we stay with our normal, natural,
simple, easy, soft, tender, shallow, tranquil, peaceful flow of breath.
In this stage, the mind becomes rather empty.
The second stage happens when a huge amount of cosmic
energy enters the rather empty mind. Since Nature abhors vacuum,
it fills the empty mind with corresponding amounts of cosmic
energy. All five senses become very sharp during this stage.
The third stage happens when sufficient amount of cosmic
energy enters the physical body and activates the Third Eye or the
inner senses. This stage results in Third Eye experiences.

Dhyana is the effortless stage of oneness with the chosen object
Samadhi or mystical absorption is the stage of complete

equanimity of intellect

Importance of knowing these stages
It is important to know and understand these stages of Meditation,
in order to become aware of one’s progress. With awareness of the
process, the meditator feels encouraged to pursue the depths of
self-enquiry, in order to ultimately experience the eternal core of his
being. However, reaching the final stage takes time, patience and
mastery. It requires going with the flow.
If you are clear about your Meditation goal and practice
consistently, you are well on your way to mastery. Just refrain
from comparing your progress with others’ progress. Move ahead
with your own pace, mastering one stage after the other, with ease
and joy. Gradually, Meditation will transform your body, mind and
soul.
Three important elements of a Meditational practice are:
developing wisdom, deepening awareness of the essence of our
being, and living increasingly from that essence.
Experiencing Divine Consciousness - Atman - Self
‘Atman’ is the Self or the eternal center of pure awareness, which is
never born and never dies. It is the Light or Divine Consciousness.
In Meditation, our goal is to have a direct experience of Self,
and every meditator experiences it in a slightly different way. It is
something like the story of the blind men and the elephant. One
blind man touched the tusk and described the elephant as something
sharp. Another touched the tail and said, “Elephant is long and
thin.” The third one touched one ear and said, “You all are wrong.
Elephant is flat and wrinkled.” Similarly, each person experiences
Consciousness in a different way. The wisdom lies in respecting all
experiences as a part of ALL THAT IS, which is best described as
indescribable.
We must understand that even though ‘The Consciousness’ is
so vast, we can have a personal relationship with it through our
experience. All experiences are intensely personal in nature.

Summary
A Meditation is a systemic process, which evolves through various
stages.
A These stages are various levels of the inner journey, through
direct experience.
A Meditation deals with three aspects: the observed, the observing
process, and the observer.
A As the Meditation progresses the awareness moves from the
gross object to its subtler components.
A Meditation process involves all five active senses or karm-
endriyans, and all five cognitive senses or jnanendriyans.
A Different teachers have explained the Meditational stages
differently, but it all boils down to three primary stages of
Meditation.
A In the first stage the meditator becomes conscious of the body
and the mind.
A In the second stage, the meditator begins to explore and develop
an awareness of the inner-self.
A In the third stage, the thoughts stop and the breath is not felt at
all.
A Gautama, the Buddha, had laid down five important stages of
Meditation.
A In simple words, attention moves from the gross to subtle to
subtler to subtle most levels of being.
A Maharishi Patanjali had described four stages of Meditation.
A Pratyahara or abstraction is the stage where mind is withdrawn
from sense objects.
A The repeated effort to return the mind to the breath is the stage
of Dharana.
A Dhyana is the effortless stage of oneness with the breath.
A Samadhi begins when the relationship between the mind and
the breath deepens to such an extent that mind is not aware of
anything else.
A Brahmarshi Patriji has explained stages of Meditations as ‘three
happenings’.

A It is important to know and understand the stages of Meditation
to become aware of one’s progress in Meditation.
A If you are clear about your Meditation goal and practice
consistently, you are well on your way to mastery.
A Every meditator experiences the ‘Self’ in a unique way.

"Seek truth in Meditation, not in moldy books.
Look in the sky to find the moon, not in the pond."
– Persian proverb
Chapter 12
Meditation and Activation of
Subtle Bodies
As the Meditation practice deepens, the perceptions of the physical
body diminish while perceptions of the subtle bodies increase.
Hence, it becomes important for a meditator to become acquainted
with these subtle bodies and their energy channels.
Each subtle body has an independent level of existence and yet
it is an integral part of our wholeness. In fact, these subtle bodies
are our multidimensional selves. They are ‘subtle’ because they exist
outside our physical reality.
Each subtle body emanates vibrations or subtle electromagnetic
energy, in varying frequency, effectively creating an ovoid, egg-
shaped aura around the physical body. Aura is a luminous
electromagnetic energy field that interpenetrates and radiates
beyond the physical body. This emanating energy creates a
distinctive atmosphere around all living bodies.
Our breath is directly connected with these subtle bodies.
Subtle bodies are understood and explained differently in
eastern and western traditions. We must remain aware of both
philosophies, but distill our own understandings in resonance with
personal Meditational practice and experiences.
Vedantic philosophy
In Vedantic philosophy, a human being consists of five sheaths or
layers, known as Pancha Koshas. These layers are the Annamaya
Kosh or the physical sheath; the Pranmaya Kosh, or the vital
energy sheath, the Manamaya Kosh, or the mind sheath; the
Vijnanmaya Kosh, or the intellect sheath; and the Anandamaya
Kosh, or the bliss sheath. These sheaths or layers are contained one
inside the other like the segments of a collapsible telescope. They
127
can also be visualized as the layers of an onion. The physical layer
is the outermost layer; while the bliss layer is the innermost sheath.
Atman or Self is the innermost core. The five sheaths are the five
layers of embodiment that veil the light of the Self.
Meditation is the process of going inwards through these layers
for a direct experience of Atman or Self.
First Layer – Annamaya Kosh or The Physical Body
‘Anna’ means food; hence, the physical sheath is dependent upon
food for its sustenance. It lasts as long as it can absorb nourishment.
This body is the gross body that occupies time and space. Practices
of Hatha Yoga and Karma Yoga begin with this body.
In Meditation, when we close our eyes, we become aware of
how this body feels from inside and become acquainted with its
inner life.
Physical body

Second Layer – Pranmaya Kosh or The Etheric Body
‘Prana’ means energy; hence, the prana sheath is the manifestation
of the universal vital energy. It animates the physical body and
produces subtle vibrations related to the breath. It is the driving
force behind the physical aspect of senses and makes the physical
body carry out its processes of inhalation, exhalation, ambulation,
assimilation, excretion and reproduction.
Etheric body
This body is shaped like the physical body but looks like
condensed smoke. It can go outside the physical body and travel
through time and space, as it is not affected by the gravitational
force. In Meditation, it makes us feel as though we are levitating and
the gravitation has no pull over us. Becoming aware of the etheric
body, gives us a certain freedom that was unknown to the physical
body.
Practices of theosophy, Kriya Yoga and Mantra Yoga begin
from this body.
129 Meditation and Activation of Subtle Bodies

Third Layer – Manamaya Kosh or The Astral Body
‘Mana’ means mind; hence, the astral body is also called the mental
sheath in which all thoughts, emotions and sensory inputs are
processed. It gives instructions and controls the operation of the
physical body, through Prana.
Astral body
This body is the seedbed of all desires, which are forever

changing. It experiences pain and pleasure, and creates doubts,
diversity and illusions. If it is in direct contact with the deeper Self
and receives clear instructions, it can make us progress very fast;
but if it functions through its illusions, the deeper wisdom remains
behind the veil. A human being’s bondage or liberation, both are
caused by this layer.
The astral body too has the same size as the first two bodies,
but it is vapor-like and transparent. It can travel through space and
time of an individual’s past. In mediation, we become aware of this
layer, explore it, and go inwards.
Practice of Bhakti Yoga begins from the astral body.

Fourth Layer – Vijnanamaya Kosh or The Causal Body
‘Vijnana’ means knowing; hence, the intellect or knowledge
sheath is the seat of wisdom, lying underneath the processing,
thinking aspect of mind. Its function is to know, decide, judge, will,
and discriminate between this and that. It is also the seat of ego
consciousness and ‘I’ awareness. Even though it is material by
nature, it appears intelligent as it reflects the light of the Self. This
sheath is the cause of physical embodiment. Meditators sublimate
their ego and access higher wisdom through this layer.
Causal body
This body is absolutely wall-less and can travel through space

and time of an individual’s past and future.
Practices of Raja Yoga or Gyan Yoga begin with this body.
Fifth Layer – Anandmaya Kosh or The Spiritual Body
‘Ananda’ means bliss. The bliss sheath is the finest of all sheaths;
it is the first layer that surrounds the Atman, the eternal center of
consciousness. However, this bliss is not an emotion. It is a different
level of reality, whose main characteristics are peace, joy, love

Spiritual body
and rest. It is beyond the mind and independent of any stimulus or

reason. It is the level of simply ‘being’.
The bliss body is the culmination of all that is possible for
a human being. It is the peak of individuality, love, compassion
and everything worthwhile. When a person reaches this stage, he
flowers. The Master awakens and takes charge from here. This is
the layer of Self-realization, when we get the answer to the question,
‘who am I’. The claim to be someone special vanishes at this point.
Now there is no longer any need to prove oneself. But even though
ego is intrinsically dead on the fifth plane, I-am-ness still persists.
From this layer one can explore the past and future of everyone
on earth.
Until this stage, everything can be explained in scientific terms
but after this state the realm of mystery begins. Labor and effort are
useful until this stage, but after this only awareness works. This level
is a level of new beginning.

Bliss is the ultimate expression of man. Words cannot go beyond
this. But it helps to remember that as long as there is an experience,
however blissful, that still remains an obstacle. At the ultimate state
all experiences end. However wonderful the bliss sheath may be, it
is still only a sheath, a veil. Meditators may love this layer but must
not linger here, if their quest is for The Truth.
Osho’s philosophy
While Vedas mention only five sheaths, many great Indian
philosophers including Osho have spoken about two more sheaths,
namely the Cosmic Body and the Nirvanic Body.
In his talks on ‘The Psychology of the Esoteric’, Osho says that
the first four bodies are on the same plane of existence. The division
between them is horizontal, hence, the awareness moves from
outside to inside. But from the fourth to the fifth body, the division
becomes vertical and the awareness needs to move upwards.
In Meditation, when the eyes roll upwards, the consciousness
too moves up towards the third eye. A great fire gets created there
and the meditator feels a burning sensation. This burning transforms
people. The lower being gets burnt and ceases to be. A new being,
a super-human gets born. This is the fire test or Agni Pariksha,
which happens automatically when we are ready for it.
Sixth Layer – Viswamaya Kosh or The Cosmic Body
The Viswamaya kosh or the cosmic body resides in a different
dimension of cosmic oneness. There is no method to reach this
layer, where the individual gets lost into the ultimate, from ego to
non-ego, from ‘I’ to ‘non-I’, and from center to no center.
At this level, the only feeling is that of ‘we’ which includes the
entire existence. It is an oceanic feeling; a feeling that is beginning-
less and endless. Here the drop must lose itself to become the
ocean. It is not really losing itself, but from the stand point of the
drop it seems so. Actually the moment the drop is lost the ocean
is gained.
At this stage the seeker loses himself but doesn’t lose the
existence.

Cosmic body
Seventh Layer – Nirvanmaya Kosh or The Nirvanic Body

If method is lost to move into the sixth body, non-method must
be lost to access the Nirvanmaya kosh or the Nirvanic body. It just
happens. It is a happening. This is the uncaused unknown. One
day, a person simply finds that he is in the seventh body. Here
even the Cosmos is gone and there is only nothingness. There is
total non-being, non-existence. It is an uncaused jump, that can’t be
talked about. It means total cessation, total void, and the zero-point-
field. It has no particular point of existence. It is space itself. It is
both existence and non-existence. It is impossible to communicate.
Western new age philosophy
According to the western philosophy, our physical body is
surrounded by seven subtle bodies, each with a consciousness of its
own that communicates with our essence.
The first three subtle bodies are known as the ‘physical plane
subtle bodies’, because they process the energies dealing with the
physical plane. The fourth layer or the astral body creates a link

Nirvanic body
between the bodies of the physical plane and the next three bodies
of the spiritual plane, which process energies dealing with the
spiritual plane. All three spiritual bodies co-exist in the physical as
well as a higher dimension.
First Layer – The Etheric Body
The first subtle body, which is the closest to the physical gross body,
is known as the Etheric body and extends about one quarter of an
inch to 2 inches beyond the physical body contours. The Etheric
body completely duplicates the physical body and contains all bodily
organs in it. It is seen as a bluish gray light around the physical
body.
Second Layer – The Emotional Body
The Emotional body holds all our feelings. Unlike the Etheric body
this layer is very fluid and extends about one to 3 inches away from
the physical body. It contains all the colors of the rainbow that keep
flowing and changing continuously, depending upon the emotions

being experienced at any given time. Clear emotions are seen
as brilliant hues while confused emotions create muddy colors. It
doesn’t matter if you are experiencing a so-called negative emotion;
as long as you experience it fully and clearly, the colors will remain
bright, but if you get confused or suppress your emotion, a muddy
hue will be seen around your body.
When we access this body in Meditation we experience various
emotions.
Third Layer – The Mental Body
This layer is subtler than the emotional body. It holds all our thoughts
and mental processes and extends about 3 to 8 inches outwards
from our physical body. It is perceived as a yellow colored light
radiating around the head and the shoulders, and extending to the
rest of the body. The yellow color brightens up when a person is
in deep concentrated thought and becomes dull if there is mental
confusion. If the thoughts are accompanied by emotions, their
colors too become evident along with the yellow.
This body is responsible for the increased or decreased thoughts
during Meditation.
Fourth Layer – The Astral Body
This body is the bridge between the physical and the spiritual
planes. In deep Meditation we transcend this bridge. That’s when
our perceptions and abilities leap from the physical to the spiritual;
and we begin to perceive energies of high vibration, which do not
belong to the physical world.
This body extends about 6 inches to one foot beyond the
physical body and contains beautiful rainbow colors. In addition, a
pink or rose hue is often seen in the astral layer of gentle, loving
people; as this plane is closely connected with the heart chakra and
the emotional body.
When we experience the astral body in Meditation, we feel
great peace and joy.
Fifth Layer – The Etheric Template Body
This body carries the template for the etheric body, which is the
exact replica of our physical body. Actually, this is the template

the physical body is shaped after. It extends from one to 2 feet
outside the physical body and can be seen by clairvoyants and very
advanced healers as a dark blue hue. This is the color used to depict
Lord Sri Krishna.
Since this layer is the true building block of the physical body,
it is an important layer for restoring original health. When we
access this body in Meditation; healings and automatic remissions
happen.
Sixth Layer – The Celestial Body
This body is the emotional layer of the spiritual plane. It carries soft
pastel colors and extends up to 3 feet from the physical body.
When our consciousness reaches this body level, during
Meditation, a connection between the heart and celestial chakra
happens. That is when we imbibe unconditional love and feel bliss,
spiritual ecstasy, and interconnectedness.
Seventh Layer – The Causal Body
This body is the mental layer of the spiritual plane. It extends up to
three and a half feet from the physical body and is seen as golden
or silvery gold ovoid shape. It pulsates and vibrates at a very high
speed.
When we reach this level in Meditation, we feel one with God.
Spontaneous past life memories are awakened. Answers are received
to our various life questions and deep healings takes place.
Seven Chakras
The seven subtle bodies are connected with each other through
seven main chakras. These chakras are connected to a network of
psychic channels called nadis, which correspond with our nerves but
are located in the subtle bodies. Meditation automatically activates,
awakens and expands these chakras so that we can work with all
our seven subtle bodies.
Chakra in Sanskrit means a turning wheel. Hence, subtle body
chakras are wheel like vortices, which allow whorls of energy to
permeate through them. They are pictorially depicted as wheels
with spokes or flowers with petals; each chakra has a specific

number of petals or spokes. It is interesting to note that the seven
chakra colors correspond with the colors of the rainbow.
The chakras are spinning spheres of bio-energetic activity that
influence and govern all body functions. These important energy
centers are formed upon those areas where the three main nadis:
Ida, Pingla, Sushmumna (Sympathetic, Parasympathetic and
Central nervous system) cross each other. On a physical level chakras
are associated with major nerve plexuses and endocrine glands in
the body. Endocrine glands are ductless glands that secrete their
hormones directly into the blood stream. These hormones regulate
metabolism, growth, development and puberty. They also play a
major part in determining our mood. That is why people with active
chakras are always cheerful.
Chakras are the focal points for remittance and transmission
of energies. They are the transformers for high frequency subtle
energies of the aura. They are called energy powerhouses because
they generate, receive, assimilate, store and express life force
energy.
The subtle bodies work together and send messages to the
physical body on a cellular level through hormones secreted by the
ductless glands. Each one of these glands corresponds with one
particular chakra located in the subtle bodies. These hormonal
messages help re-program and re-structure the dysfunctional body
cells, helping us move into harmony and balance. The biophysical
energy or prana, regulated by the chakras, plays a major role in
maintaining this harmony.
Since chakras are located in the subtle bodies and are not
revealed in autopsies, the medical fraternity considers them mere
imagination of fertile minds; but all long-term meditators can
experience the power of these chakras.
First Chakra - Muladhara or Root Chakra
The Root chakra is located between the anus and the genitals and
is connected with the base of the spine, also known as the coccyx.
It is just below the junction where Ida, Pingala and Sushumna nadis
meet. Muladhara literally translates as ‘the main foundation’ and

provides support like a pillar to all other chakras above it. It is
associated with element Earth and provides the foundation for our
existence in this material, physical reality.
Muladhara is related to our survival instincts, ability to stand up
for oneself, sense of grounding, security issues, and connection to
the physical plane. It is rooted in physical identity and focused on
survival. It is also known as our red or base center and holds our life
force energy.
On the physical level this chakra is associated with adrenal
glands, the kidneys and the spinal column. Physically this chakra
governs sexuality; mentally it ensures stability; emotionally it
is connected with sensuality, and spiritually it creates a sense of
security.
An under-active root chakra causes anemia, fatigue, lower back
pain, depression, sciatica, constipation, piles, knee problems, body
pains, varicose veins, cold extremities, inability to accomplish goals,
lack of supportive relationships and a feeling of tiredness.
An over active root chakra makes us resist change and become
materialistic, greedy and obsessed with security.
Balanced root chakra brings us health, inner stability, balance,
prosperity, security, and a dynamic presence.
Along with Meditation, physical exercise, restful sleep,
gardening, walking bare feet on the Earth etc ensure smooth
functioning of this chakra.
Second Chakra - Swadhishtana or Sacral Chakra
The Sacral chakra is located below navel, in the lower abdomen.
It is associated with the element Water and is related to emotions,
creativity, attention, knowledge and sexuality. It connects us with
our fellow beings through feelings, intimacy, desires, sensations,
and movements. It connects us to our inner source of inspiration
and enables us to see the beauty around us. Sacral chakra is rooted
in emotions and focused on desire.
Swadhishthana literally means ‘one’s own abode’. It is also
called the orange or spleen center. It holds our sensing and feeling
energy.

The Sacral is associated with gonads: testes and ovaries and
governs reproduction. It also looks after our liver, kidneys and
lower abdomen, taking responsibility for assimilation, procreation,
lymphatic system and menstrual secretions. Mentally it governs
creativity; emotionally it regulates joy and spiritually it creates
enthusiasm.
Underactive Sacral chakra creates eating disorders, alcohol
and drug abuse, asthma and allergies, fungal infections, urinary
problems, impotence and frigidity, diabetes, and blood cancer.
Overactive Sacral makes us emotionally attached to people,
putting undue focus on sex.
Balanced Sacral chakra brings us fluidity and grace, depth of
feeling, sexual fulfillment, and an ability to accept change.
Besides Meditation, taking massage and hot aromatic baths,
and watching emotional movies that make one cry, keep this chakra
in good working order.
Third Chakra - Manipura or Solar Plexus Chakra
The Solar plexus chakra is located about two finger breadths above
the navel and is associated with the element of Fire. Fire energy
originates from the Sun and sustains all life on Earth. That is why
fire has been associated with power since ancient times. This
explains the origin of the terms ‘fire in the belly’, ‘fiery speech’,
‘fiery temperament’ etc.
Manipura literally means the ‘city of jewels’. This fire centre
shines like a jewel, radiant with vitality and energy.
The Manipura Chakra rules our personal power, will, right
to think, balance of intellect, self-confidence, and the ability to
have self-control, humor, self-assertion, dynamism, dominance,
autonomy, and metabolism. It is rooted in ego identity and focused
on individuality, a sense of generosity, complete satisfaction,
contentment, expansiveness, and desire for power. Its main quality
is peace.
This chakra is known as the yellow or the ego center and holds
our mental energy. This chakra co-relates with the third subtle body,
which is the mental body.

It is associated with spleen, pancreas, liver, gall bladder,
digestive system, secretion of enzymes, acids, juices for digestion
and absorption of nutrients.
Physically the Solar Plexus chakra governs digestion; mentally
it ensures personal power; emotionally it controls expansiveness,
and spiritually it is concerned with complete growth.
Underactive Manipura creates sluggish digestion, indigestion,
stomach ulcers, intestine and colon problems, diabetes, constipation,
nervousness, and poor memory.
Overactive Manipura makes us domineering and aggressive.
Balanced Solar Plexus chakra brings energy, effectiveness,
spontaneity, and non-dominating power. It helps us release
accumulated stress and tension.
Besides Meditation, reading informative books, doing mind
puzzles, soaking in sunshine are some activities that balance this
chakra.Crying and vomiting are natural activities that massage this
chakra and re-establish its balance.
Fourth Chakra - Anahata or Heart Chakra
The Heart chakra is located in the center of the chest at the level and
vicinity of the heart cavity. It is associated with the element of Air.
This chakra is related to love, forgiveness, compassion, acceptance
of oneself and others etc. It integrates the opposites in the psyche,
such as mind and body, male and female, persona and shadow,
separation and unity etc.
Heart chakra is rooted in social identity and focused on
acceptance. It is also known as the green or cardiac center and
holds our emotional energy. The energies of spiritual plane have to
pass through the heart chakra in order to be fully used by the lower
bodies.
Anahata literally means ‘unstuck’, so this chakra carries the
unstuck vibration of the eternal nada or the primordial sound, which
expresses the pulse of the Universe and human existence.
Heart chakra is associated with thymus gland, heart, lungs,
blood, and the circulatory system.

Physically it governs circulation; emotionally it ensures
unconditional love for the self and others; mentally it creates
passion; and spiritually it is responsible for devotion.
When this chakra is underactive, it creates asthma, heart and
breathing disorders, breast cancer, and high blood pressure. When
it is over active, we suffocate people with our selfish, conditional
love.
A balanced Heart chakra allows us to love unconditionally and
creates feelings of selflessness, universal brotherhood, tolerance,
deeply felt compassion, devotion and a deep sense of centeredness;
living and accepting others for who they are. It gives us a sense
of responsibility, complete security, confidence and pure behavior;
destroying worries, doubts and fears.
Along with Meditation practice, walking in nature, spending
time with people we love, surrounding ourselves with plants, reading
romantic novels or watching romantic movies are activities that can
activate this chakra and keep it healthy.
Fifth Chakra - Vishuddhi or Throat Chakra
The Throat chakra is located between the depression in the neck
and the larynx, beginning at the cervical vertebra behind the Adam's
apple. It is associated with the element Ether, and is related to
creativity and expression.
The Universe was created out of nothingness. Therefore, all
creation and expression begins from an empty space. In any musical
instrument, the sound is always produced from an empty space.
Thought, word, and deed are three stages of creation. The
word represents the expression of intent, which is a very important
step in the creative process.
The Throat chakra is rooted in creative identity and focused
upon creativity. It is also known as the blue or laryngeal center and
holds the energy of communication. It integrates the right to speak,
truthful expression, ability to trust, loyalty, organizational ability,
planning and purity.

It is the centre of pure consciousness, creativity, right
understanding and discrimination. It helps us accept the dualities of
life and flow with it. It makes us accept things as they are without
distinguishing between good or bad.
The Throat chakra is associated with thyroid and parathyroid
glands, lungs, rate of metabolism, vocal cords, hearing pharynx,
and esophagus. Physically it governs communication; emotionally
it ensures independence; mentally it creates fluent thought; and
spiritually it provides a sense of security.
Underactive Throat chakra creates colds, coughs, lack of
communication skills, thyroid problems, fevers, infections, mouth,
jaw, tongue, neck and shoulder problems, mood swings, hormonal
disorders like pre-menstrual syndrome and menopause etc.
Over active Throat chakra makes us speak too much and
become domineering keeping people at a distance. It creates
feelings of inferiority, superiority and jealousy.
A balanced Throat chakra enhances our creativity, makes us plan
and think better, helps us speak our truth and become charismatic.
It inculcates telepathy clairaudience and playful detachment.
Singing in the shower, having meaningful conversations,
journaling, doing neck and shoulder rolls, besides meditating help
activate and cleanse this chakra.
Sixth Chakra - Ajna or Third Eye Chakra
The Third Eye chakra is located at the center of the forehead,
about one fingerbreadth above the bridge of the nose, between the
eyebrows. It is not linked to any element, but is related to the ability
of seeing the unmanifest. It makes us see everything as a part of
the greater whole. It is rooted in archetypal energy and focused on
seeing the big picture.
The Third Eye chakra is also known as the ‘Divyachakshu’
or the divine eye, guru chakra, the eye of Shiva, and Triveni the
confluence of three rivers, namely Ida, Pingala and Sushumna Nadis
which meet here and go up to the Crown Chakra which is the
gateway to heavens.

In Meditation, divine guidance is received through the Third
Eye chakra.
This chakra is also known as the indigo or third eye center and
holds intuitive energy. Indigo children are born with fully activated
Third Eye chakra.
On physical level, Ajna charka is related to the pineal
gland, which is a very small, shapeless organ about 1/8 inch in
diameter. The pineal gland is a light sensitive gland that produces
the hormone melatonin that regulates sleep and awakening. The
proper functioning of this gland helps to improve thinking power
and intelligence. It is quite large in children, but shrinks at puberty.
This is the centre where wisdom and intuition develop.
If this chakra is under-active, we experience a lack of energy,
and think negative thoughts creating more bad karmas. Imbalances
in this chakra also create learning disabilities, co-ordination problems
and sleep disorders.
If this chakra is over-active, we live in a world of fantasy; in
some cases hallucinations are also possible.
A balanced Third Eye chakra helps us trust our intuitions and
insights, develop psychic abilities, release hidden and repressed
negativity, add greater depth to our perceptions, and attain self-
realization.
Meditation is the greatest tool to activate the Third Eye. Besides
that, stargazing is helpful as well.
Seventh Chakra – The Sahasrara State or Crown Chakra
The Sahasrara Chakra is not really a chakra but a connection to
our higher-selves and the Divine. It is also known as the abode
of Lord Shiva. The word ‘sahasrara’ means one thousand, as this
chakra is visualized as a shining lotus of a thousand petals. In the
centre of the lotus is a shining jyotirlingam of light, a symbol of
pure consciousness. It is in the sahasrara that the mystical union
of Shiva and Shakti takes place. This union is also known as the
fusion of consciousness with matter and energy, and that of an
individual soul with the supreme soul.

On physical level, Sahasrara is apparently related to the
pituitary gland and the small brain, which secretes hormones, to
communicate to the rest of the endocrine system and also connects
to the central nervous system via the hypothalamus, which has a
vital role in the physical basis of consciousness.
The soft spot of a newborn baby is the location of the Crown
chakra, which is actually a state of pure awareness. This state is not
linked to any element. It relates to consciousness as pure awareness
and represents the state of being one with All THAT IS. This chakra
is rooted in universal identity and focused upon Nirvana. It is also
known as the violet or coronal center. It holds inspiration and
spiritual energy
Imbalances in this chakra create headaches, photosensitivity,
mental illness, neuralgia, senility, epilepsy, co-ordination problems,
and skin rashes.
An activated Crown chakra gives us the right to aspire,
know, dedicate to divine consciousness, and trust the universe. It
helps us integrate our conscious and subconscious selves into the
Super Conscious Self; making us limitless and connected to all of
creation.
Alongside Meditation, focusing on our dreams, writing down
our visions, and spending time in silence opens up this thousand-
petalled chakra.
When the Crown chakra is fully activated it turns from violet
to white. That’s why enlightened beings are depicted with a white
halo.
The Crown chakra symbolizes detachment from illusion, which
is an essential element in obtaining consciousness of the truth that
one is all and all is one.
Sahasrara chakra integrates all other chakras with their
respective qualities. It gives us the direct, absolute perception of
reality through our central nervous system.
Chakras and Prana
Life energy or Prana is distributed to all the bodies by these seven
chakras through specific pathways called meridians. Concentration

of Prana rotates every hour among the five lower chakras, which
transform the Pranic energy (Chi, Ki, Qi-gong, life force) into one
of the five states of matter: solid, liquid, luminous, gaseous and pure
space.
During Meditation, if the prana is concentrated at the Root
chakra or the Earth element, the body may become very heavy and
still. It may not be able to move.
If the Prana is concentrated at the Sacral chakra or the Water
element, tears may start flowing spontaneously, without any reason.
It is noticed that unlike the tears of anger, sadness and bitterness,
which are hot and flow from either the center or inner corners of
the eyes, the tears of devotion are cool and flow from the outer
corners of the eyes.
If the Prana is concentrated in the Solar Plexus chakra or the
Fire element, the skin might change its color, the meditator may feel
very tired or a great deal of body heat may get generated causing
copious sweating.
If the Prana is concentrated in the Heart Chakra or the Air
element, spontaneous trembling, feeling of a cold wave, goose
bumps, chills, body shivers or a feeling of joy may be experienced.
When the Prana is concentrated in the Throat chakra or the
Space element, unconscious dancing, singing, and release of mucus
from the throat etc may happen.
One must remember that all these processes purify the body
and awaken the Kundalini. Usually the Kundalini rises during
Meditation but gets back to Muladhara after the Meditation is over
and the consciousness becomes external.
Kundalini energy
Our body energy is dependent upon the seven subtle bodies of the
aura, their corresponding chakras, and the Kundalini that flows
through the subtle body chakras. Kundalini gives power and energy
to all the chakras. It lies dormant waiting to be released and merged
with Shiva in the Crown center.
Kundalini or serpentine energy is the reservoir of Prana at the
base of Sushumna, a subtle body channel corresponding with our

physical spine. When energy begins to rise up through Sushumna,
the meditator cultivates sattvagunas of purity, clarity and peace. At
this stage, Meditation becomes natural and easy.
As the Kundalini continues rising, it creates feelings of ecstasy
and great energy. If even a spark of Kundalini energy manages to
reach the Third Eye chakra, a strong spiritual experience can be
had; such as the vision of a deity.
Flowering of all seven chakras awakens the Kundalini, bringing
cosmic consciousness or the sleeping serpent energy for spiritual
growth.
Raised Kundalini helps reduce carelessness, cruelty, negligence,
fear, anger and gullibility etc. When kundalini awakens, it ascends
through all the chakras to reach the Sahasrara and merges into
the source from where it originated. In that state, the meditator
attains the super-conscious state, gains supreme knowledge and
passes beyond birth and death. Kundalini is like our umbilical cord
to God.
Kirlian photography
Kirlian photography is a form of photogram, which can be used to
record the image of human aura. Kirlian photographs of meditators
show a very large aura. Kirlian photography is being used in holistic
health and healing because it shows how energy fields are affected
in illness. An illness is seen as broken auric fields. After Meditation
many of these broken auric fields get repaired automatically.
Chakra blocks
The ideal condition of chakra is that they should be open and active.
They should not be underactive, closed, blocked or overactive.
When all the chakras are working properly we feel balanced, happy
and at peace. Meditation opens closed or blocked chakras.
Our thoughts affect our chakras, because every thought whether
mental or emotional is connected to a chakra. Each thought either
energizes the life force or depletes it. Energy depleting thoughts
create blockages in our chakras. For example, the throat chakra
gets blocked when we feel doubtful about our ability to express
ourselves. Negative thinking also drains away the energy of the

aura. It becomes dense and discolored, and the protective auric
sheath develops tears. This weakens our defenses and negative
energies from outside start pouring in. At the same time, our
negative thoughts attract more negativity of a similar vibration and
a vicious cycle gets created.
The blocked chakras cannot circulate Prana amongst the subtle
bodies; hence, the delicate balance of body, mind and spirit gets
disturbed. This imbalance creates physical and mental diseases, as
the life force energy cannot be filtered into the physical body from
the subtle bodies. If the blockage is severe, it may even lead to
death.
Sometimes the chakras become disfigured, get torn, or start
leaking. In that case, it becomes difficult to remain fully present in
our life experiences. We become unable to love, feel or think to the
fullest.
On the other hand, when the chakras are open, healthy and
activated, they process the energy in an efficient manner. The
prana flows properly, and we reach higher states of awareness. Our
vibrations are raised; we experience unconditional love and enter
a clear spiritual energy field; which attracts more Prana. Thus, a
virtuous cycle gets created.
On the other extreme, if the chakras become over-active, they
burn out and create problems.
Our modern lifestyle, where most of us do not get exposed
to Sun energies, makes our chakras sluggish. Regular exposure to
sunlight and Meditation keeps our chakras healthy and active.
When all his chakras are active, all the glands are healthy,
and adequate amounts of hormones are being produced, a person
becomes aware of his true self and reaches the highest human
potential.
Summary
A Our physical body is surrounded by seven subtle bodies, which
create an ovoid, egg-shaped aura around it.
A These bodies are called ‘subtle bodies’ because they exist outside
our physical reality.

A Subtle bodies are understood and explained differently in
eastern and western traditions.
A In Vedantic philosophy, a human being consists of five sheaths
or layers, known as Pancha Koshas.
A ‘Anna’ means food; hence, the physical sheath is dependent
upon food for its sustenance.
A ‘Prana’ means energy; hence, the prana sheath is the
manifestation of the universal vital energy.
A ‘Mana’ means mind; hence, the astral body is also called the
mental sheath in which all thoughts, emotions and sensory
inputs are processed.
A ‘Vijnana’ means knowing; hence, the intellect or knowledge
sheath is the seat of wisdom, lying underneath the processing,
thinking aspect of mind.
A ‘Ananda’ means bliss. The bliss sheath is the finest of all sheaths;
it is the first layer that surrounds the Atman, the eternal center
of consciousness.
A While Vedas mention only five sheaths, many great Indian
philosophers including Osho have spoken about two more
sheaths, namely the Cosmic Body and the Nirvanic Body.
A The Viswamaya kosh or the cosmic body resides in a different
dimension of cosmic oneness.
A The seven subtle bodies are connected with each other through
seven main chakras.
A Chakras are the focal points for remittance and transmission of
energies.
A The Root chakra is located between the anus and the genitals
and is connected with the base of the spine.
A The Sacral chakra is located below navel, in the lower
abdomen.
A The Solar plexus chakra is located about two fingerbreadths
above the navel.
A The Heart chakra is located in the center of the chest at the
level and vicinity of the heart cavity.
A The Throat chakra is located between the depression in the
neck and the larynx.

A The Third Eye chakra is located in the forehead, about one
finger breadth above the bridge of the nose, between the
eyebrows.
A The soft spot of a new born baby or the crown of the head is
the location of the Crown chakra.
A Each subtle body has its own seven chakras, which are nestled
within outer body chakras in concentric circles.
A Life energy or Prana is distributed to all the bodies by these
seven chakras through specific pathways called meridians.
A Kundalini or serpentine energy is the reservoir of Prana at the
base of Sushumna, a subtle body channel corresponding with
our physical spine.
A Our thoughts affect our chakras, because every thought whether
mental or emotional is connected to a chakra.
A Regular Meditation keeps our chakras healthy and active.

"He only is wise who devotes himself to realizing,
not reading only, the ancient relevations. Solve
all your problems through Meditation. Exchange
unprofitable religious speculations for actual
God-contact.”
– Paramhansa Yogananda
Chapter 13
Benefits of Meditation
The benefits of Meditation have been known and documented since
thousands of years, but over a period of time people stopped paying
enough attention to them. Now this oversight is being corrected and
Meditation is regaining its lost place of pride, in our daily lives.
Meditation is a great tool in our kitty, which doesn’t require any
expensive lessons or fancy gadgets to learn and practice. It yields
tremendous benefits without any negative side effects. It is a simple
technique that can be practiced by anyone, at anytime, and in any
place. So, isn’t it surprising that most people do not use this wonder
tool more often and more extensively?
Meditation carries far too many benefits for anyone to ignore
it any longer. Hence, it is being recognized as a viable tool to heal
the body and the mind. In recent years, it has gained such wide
acceptability that if you go to a doctor for a stress related problem,
in all likelihood he will advise you to practice Meditation. He will tell
you that the best treatment for stress is Meditation and he won’t be
wrong.
Today Meditation is considered a proven alternative therapy
under mind-body medicine. In diverse cultures around the world,
Meditation’s healing powers are being recognized and it’s being
touted as a safe and simple method to balance a person’s physical,
psychological and emotional states. Even hospitals are using it as a
tool in the management of life threatening diseases.
This preferred practice of erstwhile yogis is no longer considered
just a spiritual practice where you sit for long hours chanting some
mantra; now people from all walks of life are engaging in it to
relieve their stress, heal their bodies, awaken their spirit and unlock
the true potential lying dormant within them.
Meditation carries some immediate benefits such as feelings of
153
relaxation; and some long-term benefits such as Self-stabilization,
which come after great perseverance. But the fact remains that if
you wish to appreciate the real benefits of Meditation you have to
‘experience’ these benefits. Mere reading about them is not enough.
More the practice, greater the benefits, and higher the experience!
The practice of Meditation allows us to turn inwards to stillness
and silence instead of being pushed and pulled in all directions by
our reactions.
From the point of view of psychologists and physiologists,
Meditation can induce an altered state of consciousness, which
corresponds to an altered neuro-physiologic state. Scientifically
demonstrated benefits include an increase in the body’s ability to
heal, relax, concentrate, suspend logical thoughts and develop a
self-observing attitude.
A meditator’s mind gets trained to paying focused attention
as opposed to having an attention deficit disorder. A wider, more
flexible attention span makes it easier to remain objective in
emotionally or morally difficult situations, and achieve a state of
responsive, creative awareness or ‘flow’.
It is rightly said that one crore pujas (ten million prayers) are
equal to one strota (recital from the holy texts), one crore strotas
are equal to one japa (chanting of mantras or holy names), and
one crore japas are equivalent to dhyan or Meditation, because
Meditation is the ultimate guide which takes us to the depths of our
own being.
A journey of thousand miles begins with the first step and that
first step is Meditation. It is never too late to begin meditating.
Meditation is an adventure in cosmic consciousness with down
to earth applications in real life.
Physical benefits
Even though Meditation is usually recognized as a spiritual practice,
it has tremendous health benefits. But before we understand how
Meditation helps in improving our health, we need to understand
the root cause of most diseases.
We have learnt that Pranic energy is important for nourishing
our subtle body system; but our negative patterns or habits make

this energy leak out from our chakras. Diseases happen when we
lose vital energy to specific situations outside of us. An inner need
to always blame others, or demand an explanation from them,
keeps us locked in our destructive patterns. Meditation helps us
acknowledge these patterns, get detached from them and get on
with our lives. This is exactly what we do while sitting in Meditation;
we acknowledge all our experiences without labeling them or getting
attached to them, and return to our breath.
Through Meditation we learn that we can either get better or
bitter, because there is no other path. A disease is like a credit card
debt, which keeps growing because of an ever-increasing interest
rate. All the energy power that we need to heal our systems gets
diverted in paying the interest on our emotional debt. When we
can’t pay any more of it, we become energetically bankrupt and
remain sick for a long time; until our energy levels rise once again.
Quite often our physical symptoms are mere reflections of our
inner turmoil. We don’t heal because we live in our past emotional
hurts. Past is more real to most of us than the present. Meditation
teaches us to remain in the present moment; and the present
moment renews creative possibilities for a vibrant health. Vital
energy, which flows into our being during Meditation, begins to
clean out the stale and stagnant energies of the past. This process
revitalizes, replenishes, and restores the mind-body system.
When Meditation becomes a part of our daily life, the chakras
get cleansed and start working at a healthy level. This ensures
optimum circulation of prana, which strengthens the immune
system and the hormone producing glands. Prana energy also
ensures better circulation of blood, which delivers more oxygen and
nutrients to the body cells. At the same time, our metabolism slows
down, and body’s oxygen needs get reduced. This decreases the
respiratory and the heart rate, providing much needed rest to these
vital organs.
Regular and deep Meditation carries the power to transform
molecular and genetic structure of cells, thus reversing many illnesses
and age. It helps reduce circulation of free radicals in the body, thus
preventing tissue damage.
155 Benefits of Meditation

On top of that, Meditation creates deep levels of physical
relaxation, reducing any pain caused due to muscular tension.
Physical stress is also reduced and we feel more energetic.
All these processes ensure a better and vibrant health. Some of
the documented health benefits are:
• Improvement in general health
• Reduced need for medical intervention
• Reduced pain
• Increased pain-threshold
• Improved skin tone
• Relief from headaches
• Regulation of body weight
• Better sleep
• Reduced need to sleep
• Relief in pre-menstrual syndrome
• Faster post-operative recuperation
• Strong immune system
• Attunement of pregnant women with their babies
• Increased exercise tolerance
• Increased levels of energy
• Improved ability to work hard and long
• Faster healings
• Higher resistance to diseases
• Slowing down and reversing of the aging process
• Longevity
• Cure from infertility
• Relief from asthma
• Better breathing
• Great physical vitality and rejuvenation
• Improved chance of combating illness
• Diminished probability of heart disease
• Improved digestion
• Faster recovery from physical and mental stress
• Alleviation of symptoms in ADHD Attention Deficit
Hyperactive Disorder
• Regulates blood pressure

• Improved physical performance of cardiac patients
• Automatic remission of serious illnesses
• Spontaneous cures
• Strength and vitality
• Reduced atherosclerosis
• Reduced thickening of cardiac arteries
• Reduced need for hospitalization
• Improved cardiovascular system
• Balanced physiology
Psychological benefits
Meditation improves our life by providing both psychological and
emotional benefits that change life in a positive manner. This
happens because of increased production of hormones such as
serotonin, which enhance mood and lift depression.
In Meditation, the brain waves slow down, the body relaxes,
the mind becomes calm and the stress of daily life gets reduced. We
begin to understand that stress is not caused by outer events; it is
caused by our reaction to them.
Meditation ensures great psychological benefits. Some of which
are enumerated here:
• Relaxation
• Relief from stress and stress related disorders
• Healing of hurt ego
• Understanding the root cause of problems
• Developing a sense of well being
• Better mood
• Positive outlook towards life
• Feeling more energetic
• Reduction of emotional distress
• Decrease in potential mental illnesses
• Reduced need for dependencies such as drugs, nicotine
and alcohol
• Reduced road rage
• Decreased tendency to worry
• A stable and balanced personality

• Peace of mind
• Self discovery
• Stripping off all layers of false identity
• Shedding all conditionings
• Reduced fears, phobias and neuroses
• Reduced panic attacks
• Increased self confidence
• Less aggressiveness
• Inner poise
• Equanimity in the midst of life’s turbulence
• Unlocking of creative potential
• Increased inspiration
• More initiative
• Feeling of Self-empowerment
• Finding the outside world more beautiful and interesting
• Increased will to enjoy life
• Gratefulness for all experiences
• Natural death of wasteful habits
• Sharpened ability to see ‘rights’ and ‘wrongs’
• Increased contentment
• Psychological balance
• Better coping mechanisms
• Overcoming the writer’s block
• Cure of eating disorders
• Cure of schizophrenia
• Reduction in psychosomatic complaints
• Ability to stay calm in the face of negative emotional
arousal
• Lifting of depression
• Detachment from minor irritations and problems
• Proactive behavior
• Ethical behavior
• Feeling of safety
• Increased optimism
• Decreased anxiety
• Reduced drug and alcohol abuse

• Developing full creative potential
• Improved academic performance
• Reduced learning disorder
• Reduced frustration
• Developing a lively personality
• Increased self-discipline
• Becoming fearless
• Developing fairness
• Projecting positive energy
• Letting go of the sense of urgency
• Developing a sense of humor and lightness of heart
Mental benefits
Meditation is like taking a bath that keeps us fresh, clean and
energized. We take bath, feel refreshed and go out to work; but
bath has no connection with work. We can go out and work even
without taking a bath. Bath energizes our body to produce better
work. Similarly, Meditation energizes our mind. It keeps our mental
faculties together.
When mind starts observing the breath, it gets identified with
it and loses itself. It stops controlling us and we become its rightful
masters.
Buddha attributed two important mental qualities to wholesome
and regular Meditation. The first of these qualities is serenity or
tranquility, which makes the mind steady, composed, unified, and
concentrated. The other one is ‘insight’ which makes the mind
see, explore and discern. Through insight, one gains wisdom that
liberates us.
Meditation helps co-ordinate the functioning of both brain
hemispheres, making the whole brain function in tandem. It also
activates new neural pathways; improving communication between
different areas of the brain. This enhances the mental power
tremendously and creates following benefits:
• Switching off the noise of the mind
• Cultivating a clear, calm state of mind
• Transformed mind

• Improved attention span
• Increased focus on job at hand
• Restful alertness
• Healing of mental disorders
• Improved intelligence
• Improved clarity
• Decrease in restless thoughts
• Improved mental concentration
• Improved mental strength
• Improved will power
• Improved mental performance
• Improved logical skills
• Improved creativity
• Improved problem solving skills
• Improved brain function
• Improved awareness of thought patterns
• Improved learning ability
• Improved memory
• Purposeful thinking
• Farsighted decision making
• Balanced and appropriate emotional response
• Improved flexibility in thoughts
• Improved brain function and responses
• Enhanced decision making capability
• Understanding of the patterns and habits of the mind
• Developing calm focus
• Developing dynamic tranquility
• Energized state of mind
• Reduced negative effects of mental stress
• Voluntary control of mental processes
• General feeling of mental well-being
• Heightened alertness
• Tremendous increase in thought power
• Greater efficiency in performing everyday tasks
• Ever-joyful state of mind
• Sharper intellect

• Improved grasp of concepts
• Deep mental acuity
• Improvement in mental processing skills
Relationship benefits
Meditation creates changes not only in the physical body but other
subtle bodies as well. These changes occur because of the increased
flow of energy through physical and subtle channels, making us
aware and mindful of every thought, emotion, and action.
Meditation makes us conscious of our thought patterns,
emotional patterns and reaction patterns. This awareness creates
understanding of the self. And when we understand the self, we
start understanding others. This understanding helps solve many of
our life problems, especially the ones concerning our relationships.
Long time meditators develop an inner poise, and a truthful,
open, compassionate and unselfish nature, which is free from
pretension, snobbery, prejudice and dogmatism. Such qualities
endear us to one and all, and improve all our inter-personal
relationships. Meditation brings up positive emotions, which are
then expressed through actions. It works as a great cleanser for our
emotional body.
Through Meditation, we start observing our self more intently.
We become more aware of the way we walk, eat, speak, gossip,
love, hate etc. Gradually, we start accepting all parts of our self with
equanimity.
Some of the inter-personal benefits of Meditation are:
• Improved confidence
• Thoughtful response to everyday events
• Increased perceptual ability
• Increased job satisfaction and performance
• Non-impulsive behaviors
• Increased emotional intelligence, maturity and stability
• Increased intimacy with loved ones
• Improved social behavior
• Decreased aggressiveness
• Decreased need to prove one’s point of view

• Increased sense of responsibility
• Increased empathy
• Reduced judgment
• Reduced resistance
• Greater tolerance
• Increased composure
• Increased acceptance of self and others
• Increased acceptance of others’ point of view
• Ease of forgiveness
• Improved relationships at work and at home
• Reduced need to criticize others
• Reduced intolerance
• Reduced resistance to life
• Transformative deep understanding of life
• Emotional positivity
• Improved emotional health and well-being
• Reduced frustrations
• Qualitative and fulfilling inter-personal relationships
• Freedom from resentment, hatred, prejudice and
negativity
• Saying no to negativity with loving kindness and
compassion
• Transformation of miseries and misunderstandings into
celebration
• Heightened sensitivity
• Learning to go with the flow
• An improved capacity to deal with life’s ups and downs
• Increased gracefulness
• Increased fearlessness
• Reduced dullness
• Improved sharpness
• Reduced rigidity
• Increased tranquility
• Reduced restlessness
• Reduced vanity
• Increased sanity

• Enhanced personal effectiveness
• Better time management
• Death of wasteful habits
• Qualitative and fulfilling interpersonal relationships
• Enhanced understanding of human behavior
• Increased patience
• Increased trust
• Taking oneself lightly and laughing at self
• Clearing emotional pain
• Learning to be true to ourselves
• Accepting all our experiences as valid
• Developing energy of allowance and tolerance
• Enjoying the moment and appreciating the now
• Gigantic problems seem small
• Disentanglement from all enmeshments of life
Meditation improves the quality of life

Spiritual benefits
People begin their Meditation practice for a variety of reasons,
which are usually related with their immediate life concerns; such
as learning to cope with stress and pain, becoming a better person,
achieving inner tranquility, spiritual quest etc. But as they progress
on the path, the realization of Infinite Self becomes a priority. As
the practice deepens the desire for liberation grows stronger, as this
is the ultimate fruit of Meditation.
When it is said that the ultimate benefits of Meditation are
supreme bliss and enlightenment, these words are not likely to be
understood by most people; at least in the beginning.
Regular practice of Meditation helps in liberating the energy
of body and mind, which ensures that the quality of consciousness
gets expanded. Apparent mundane everyday activities take on the
qualities of the Infinite and we embrace life as a sense of submission
to our Higher Self.
Meditation aims at realizing the Self. It is the single most
important method that makes us acquire experiential knowledge
of Spiritual Science. It makes the ‘unaware seed gods’ that we are
to blossom into ‘aware tree God’, full of flowers and fruits; which
offers a cool shade to all who care to sit under it.
Since Meditation makes us access our spiritual subtle bodies, we
gain tremendous spiritual benefits. Some of these benefits are:
• Putting life events in perspective
• Increased present moment awareness
• Discovery of life purpose
• Discovery of Consciousness beyond the ego
• Increased Self-realization
• Increased compassion
• Greater capacity to love unconditionally
• Growth in wisdom
• Deep understanding of the working of the universe
• Increased body, mind and spirit harmony
• Greater connectedness with All That Is
• Greater relationship with Divine Power
• Experience of inner knowingness

• Experience of Oneness
• Increased awareness of synchronistic events
• Development of intuition
• Ability to see the larger picture
• Expansion of Consciousness
• Feeling inner peace and joy
• Self-generated happiness
• Peeling layers of ignorance
• Being in tune with our real selves
• Becoming more authentic
• Removing the masks we wear
• Living from the heart
• Simplifying our life
• Appreciating the simplicity of life
• Energizing our inner life
• Increased spontaneity
• Being conscious of our own divinity
• Appreciating life as it is
• Valuing our present circumstances
• Awareness and acknowledgement of living spiritual
presence within
• Enhanced senses: colors seem brighter, smells are
stronger
• Being more present in the world.
• Improved clairvoyance: Ability to see clearly and receive
visual messages from other frequencies
• Improved clairaudience: Ability to receive auditory messages
from other frequencies and realms
• Improved clairsentience: Ability to sense energy surrounding
a person, place or thing
• Improved Clair cognizance: Knowing something without
seeing, hearing or sensing
• Improved telepathy: direct transference of thought from
one person to another
• Developing keen intuition and direct perception of truth
• Being blissful

• Realizing Cosmic Consciousness
• Better understanding of purpose of life
• Activation of Kundalini energy and opening of Third Eye
• Possibility of knowing previous incarnations
• Manifestation of Astral projection adventures
• Becoming full-fledged New Age Masters
• Cultivating inner peace and certainty
• Connection with own higher power
• Emotional development that emanates from higher levels
of consciousness
• Divine inspiration which awakens the heart and the
intellect
• Reaching and maintaining a state of pure consciousness
beyond attachment or aversion
• Removal of karmic blocks
• Final accomplishment of liberation
• Development of intuitive vision
• Developing purity of heart
• Aligning with the power in the unseen dimension
• Experiencing a vibration of harmonious elation within
• Experiencing timelessness
• Complete surrender to the sheer joy of being
• Assuming own inner authority
• Swooning with ecstasy
• Feeling limitless possibilities
• Feeling compassionate
• Transformation at the deepest level of being
• Preparing for death and gracious departure from Earth
• Physical immortality and Ascension
Social benefits
Meditation not only helps us individually but the spillover effects
are also seen on the surrounding population. Meditation makes
us understand that individual peace is the basic unit for world
peace. Each green tree contributes in creating a forest. Each drop
contributes in creating an ocean. Similarly, each peaceful individual
contributes in creating a peaceful world.

It is like several people living in a big house, in a joint family.
Suppose one of them is rich and willing to contribute to repair the
house; he benefits the whole family. Dozens of people staying in
that house live without problems because of one man’s generosity.
Similarly, when one person starts meditating, the entire household
benefits and when a few people start meditating, the entire
community benefits from their spirituality.
A single light by the roadside illuminates the path for thousands
and thousands of passers-by. The lamp doesn’t shine for them but
it loses nothing when more and more people benefit from its light.
Similarly, when we meditate regularly, we not only benefit ourselves
but also help those who do not meditate. We don’t need to worry
about them; it is sufficient to carry on with our own practice. It is
enough to know that when we meditate, we benefit everyone around
us and ourselves. Each meditator radiates a distinct fragrance when
s/he reaches a lofty stage of absolute peace and tranquility inside
and outside.
Suppose that lone light by the roadside goes out, the entire
place will be encompassed in total darkness. Similarly, if we stop
meditating, the entire world would be the loser. Of course, it is
always great if a street has more than one light; but one is surely
better than none. Similarly, it is wonderful if more and more people
start meditating, but we can’t slacken our own practice, just because
others are not joining in.
Just by meditating, by sitting down and being still, we can
change the world, in a small but not insignificant way, because
when the mind and body are at peace; our thoughts, words and
actions radiate harmony. This harmony results in:
• Reduction in crime
• Reduction in violence
• Reduction in conflict
• Reduction in societal stress
• Increased positivity
• Increased world peace
• Increased coherence in collective consciousness

A word of caution
After learning about all the benefits of Meditation, people start
meditating in the hope of getting something out of it. Some do it
to improve their health; some do it for the sense of bliss, peace,
happiness, or an enlightening experience. While there is nothing
wrong with setting an overall objective for the Meditation practice,
we risk limiting our experience by making Meditation too result-
oriented.
When we set a goal, “I must get this, this and this by the end
of today’s session, or by the end of this month”, we predetermine
the outcome of our Meditation and leave no room for our true
nature to reveal itself in a way that is most appropriate for our
circumstances.
It is better to know all the benefits, set an overall objective, and
then leave all expectations aside to meditate sincerely and diligently,
in complete trust that our highest good will be delivered to us when
we connect with the Divine One Within!
The truth remains that the real benefits of Meditation cannot
be spoken or written about; they can only be experienced, because
Meditation takes us beyond the intellectual mind into the spiritual
heart.
At the same time, there are no guarantees whatsoever. When
you enroll for piano classes, the teacher doesn’t guarantee that you
will become a concert pianist one day. That depends upon your
level of proficiency and commitment. Similarly, the benefits you
derive out of Meditation depend upon the level of your personal
commitment and sadhana.
When you begin your practice, all you need to remember is that
Meditation is the key to a full and healthy life.
Summary
A Meditation is a great tool in our kitty that doesn’t require any
expensive lessons or fancy gadgets to learn and practice.
A Meditation carries far too many benefits for anyone to ignore it
any longer.

A Today Meditation is considered a proven alternative therapy
under mind-body medicine.
A Meditation carries some immediate benefits such as feelings
of relaxation; and some long-term benefits such as Self-
stabilization, which come after great perseverance.
A Even though Meditation is usually recognized as a spiritual
practice, it has tremendous health benefits.
A Through Meditation we learn that we can either get better or
bitter, because there is no other path.
A Quite often our physical symptoms are mere reflections of our
inner turmoil.
A We don’t heal because we live in our past emotional hurts.
A When Meditation becomes a part of our daily life, the chakras
get cleansed and start working at a healthy level.
A Regular and deep Meditation carries the power to transform
molecular and genetic structure of cells, thus reversing many
illnesses.
A Meditation improves our life by providing both psychological
and emotional benefits that change life in a positive manner.
A In Meditation, the brain waves slow down, the body relaxes, the
mind becomes calm and the stress of daily life gets reduced.
A Meditation helps co-ordinate the functioning of both brain
hemispheres, making the whole brain function in tandem.
A Long time meditators develop an inner poise and a truthful,
open, compassionate and unselfish nature, which is free from
pretension, snobbery, prejudice and dogmatism.
A The ultimate benefits of Meditation are supreme bliss and
enlightenment.
A Regular practice of Meditation helps in liberating the energy of
body and mind, which ensures that the quality of consciousness
gets expanded.
A Meditation not only helps us individually but the spillover effects
are also seen on the surrounding population.
A When one person starts meditating, the entire household
benefits; and when a few people start meditating, entire
community benefits from their spiritual practice.

A It feels good to know that when we practice more diligently, we
benefit everyone around us and ourselves.
A Just by meditating, by sitting down and being still, we can
change the world, in a small but not insignificant way.
A Meditation is the key to a full and healthy life.

“Health, a light body, freedom from cravings, a
glowing skin, sonorous voice, fragrance of body:
these signs indicate progress in the practice
of Meditation.”
– Shvetashvatara Upanishad
Chapter 14
Science behind Meditation
Meditation became a focus of scientific research in the latter half
of the 20th century, thanks to some scientists with a spiritual bend
of mind, who were curious about the neurological activities of the
brain during Meditation. These Neuro-theologians tried to assess
the physiological changes caused by Meditation, by scanning the
brain activity both before and during Meditation. They performed
many experiments, monitored many yogis and Tibetan lamas on
brain scan machines to test their physiological functions during
deep Meditation.
This research resulted in thousands of published studies that
validate the effect of Meditation on metabolism, blood pressure,
whole brain activation and other physical processes. Various clinical
studies have also proven Meditation’s efficacy in stress and pain
reduction.
Let us learn how exactly the Meditation affects various systems
in our body:
Brain waves
Our brain is an electrochemical organ, which uses electromagnetic
energy to function. Brain cells or neurons communicate with each
other by electrical charges. This electric activity emanates from the
brain at all times and is displayed in the form of waves that can be
recorded in an EEG or an Electro-Encephalogram.
Brain waves can be categorized into 5 states based on their
frequency, which is the number of times a wave repeats itself in
one second (the number of oscillations); and amplitude, which is
the maximum displacement from the base value of zero, in a single
oscillation (the strength of oscillation).
173
Beta waves: 13-38 cycles per second
Alpha waves: 7-13 cycles per second
Theta waves: 4-7 cycles per second
Delta waves: 15-4 cycles per second
In an EEG graph, the numbers of squiggles denote the

frequency of an electric brain wave and the height of a squiggle
denotes its amplitude. Each type of brain wave pattern is based on
a range of frequency and amplitude, and is associated with a state
of consciousness. As we move from one state of consciousness to
another the frequency increases and the amplitude decreases, or
vice versa.
However, these brain wave states are not really separate states;
they move from one state to another in continuous brain activity.
These categories are made just for the ease of understanding, as
they describe the changes that we see in brain waves during different
kinds of activities.
Beta brain waves
Beta brain waves have a frequency of 13-38 cycles per second. This
is our normal waking state when we are fully conscious: engaged
in work, conversations, concentration and logical thinking. When
we are conversing normally, the brain waves average around 14

cycles per second, but if we are stressed or in panic, the wave cycles
increase. For example, if you are enjoying a meal with your family,
in a restaurant, and your child suddenly throws up on the table; your
brain waves will immediately speed up.
In beta state, we remain constantly engaged with the world, and
our reaction to it.
Alpha brain waves
Alpha brain waves hover between 7 and 13 cycles per second.
This is a relaxed yet alert state, observed during Meditation, under
hypnosis, and when we are not aroused by any emotions. This stage
is often referred to as the super-learning state.
Alpha brain waves are considered to be the healthiest brain
activity range. Small children naturally have dominant alpha
brainwave patterns, but as we move into our teens and adulthood,
we spend more time in beta state.
Theta brain waves
Theta brain waves stay within the range of 4-7 cycles per second.
This is the state of daydreaming, sleep dreaming, creativity, deep
Meditation, astral travels, extra-sensory perceptions, and third-eye
experiences.
Theta state is a very positive mental state. In this state we
are receptive to free flowing ideas, which are not influenced by
judgment and guilt. This state is naturally achieved during those
every-day routine actions that have become so automatic that we
mentally disengage from them; such as bathing, shaving, brushing
our teeth etc.
Delta brain waves
Delta brain waves show the lowest frequency, which is about 1.5
to 4 cycles per second; but they have the highest amplitude. This is
the state of deep dreamless sleep. Small babies and children achieve
this state more easily than adults.
Gamma brain waves
This category defies all logic because in this state the brain waves
reach about 39 to 100 cycles per second. Gamma brain waves are
175 Science behind Meditation

recorded during trauma or accidents, when time seems to slow down
and brain becomes hyper-alert. Brain also operates in a gamma
state when we are so engrossed in our work that we lose awareness
of time. We produce our best work while in gamma state.
The schumann resonance
The Schumann resonance is an equation, which concludes that
the human system vibrates at a rate of about 8 cycles per second.
Physicists claim that Earth too vibrates at 8 cycles per second. In
fact, nervous systems of all life forms above or below Earth are
tuned into this frequency. This also happens to be the frequency of
brain waves in Meditation. This frequency relaxes the human brain
and creates an invisible harmonic resonance between Earth- the
living entity, and the human being. When we remain in beta brain
frequency, we stop resonating with the Earth and lose our natural
balance. This fact explains why we experience harmony and peace
during Meditation. This process of getting back in tune with the
Earth frequencies is known as entrainment.
We humans, as well as, our planet are electro-magnetic beings,
and we have our base frequency, which is most beneficial for
us. Anything lesser or higher than that harms us to a lesser or
greater extent! For example, the x-rays vibrate at a frequency of
almost 2 trillion vibrations per second. That is why these rays are
so harmful for us. Other harmful high vibrations are microwaves,
and electromagnetic waves emanating from computers, TV, mobile
phones and many other electric and electronic gadgets.
Meditation and brain waves
One most important observation that the scientists have made
is the irrefutable change in brain waves during Meditation. EEG
patterns seen during Meditation are very different from that of sleep
and hypnotic trance. Some common EEG findings have shown a
rhythmic slowing down of brain waves to about 7-8 waves per
second and this effect continues for sometime after the Meditation
is over. EEG changes can also tell how much progress a meditator
has made in his practice.

As we observe our breath in Meditation, the beta brain waves
naturally slow down to an alpha brain state and eventually keep
fluctuating between Theta and Alpha wave states. Gamma brain
waves are recorded during higher mental activity; when the spiritual
information is being integrated. Very advanced meditators produce
gamma brain waves during Meditation.
The alpha state makes a meditator greatly aware of his
environment, which is a relaxed alertness. This state is also
responsible for increasing a practitioner’s sensitivity to the world.
Scientific studies on the neurophysiology of Meditation have
consistently shown an increase in alpha, theta and gamma brain
wave states, even when the practitioners are not consciously
experiencing a unique Meditational experience.
Small children don’t need to meditate because these states
come naturally to them. As life takes over, the brain starts spending
more time in hyper aware beta state, which makes us anxious and
stressed.
Meditation and brain activity
Meditation brings together the intuitive beliefs supported by the
right brain, and the scientific logic supported by the left-brain, to
meet and join, as both are necessary and desirable for life.
It also influences the activity in different parts of the brain.
Increased activity in left pre-frontal cortex
The Pre-Frontal Cortex, known as the Inhibitory Centre, is that
part of the brain which makes us stop and think about things. It is
very good at analyzing and planning, but takes a long time to make
decisions.
During Meditation, scientists have observed increased activity
in the Left pre-frontal cortex, the part of the brain responsible for
happiness, relaxation and emotional balance; and decreased activity
in the Right pre-frontal cortex, which is associated with depression
and anxiety. This reduces production of a stress hormone called
Cortisol. This also makes the meditators recover faster from negative
events, and maintain higher levels of certain immune cells.

Conversely, when people are stressed, anxious or depressed,
their right frontal cortex becomes over-active, and the left frontal
cortex becomes underactive.
Decreased activity in frontal cortex
Frontal cortex is the most highly evolved part of our brain. It is
responsible for reasoning and planning. Hardly any activity is seen
in this part of the brain, during Meditation; providing it with much
needed rest, so that it can function more efficiently when required.
Decreased activity in parietal lobe
The Parietal lobe is responsible for processing sensory information
about the surrounding world. It keeps us in time and space
orientation. During Meditation, this part of the brain slows down,
creating a sense of timelessness.
Decreased activity in thalamus
Thalamus is the gatekeeper of our senses. This is the organ that
injects all sensory data deep into the brain. It also tends to stop
any other signals, such as extra-sensory perceptions from reaching
the brain. In Meditation, the flow of incoming sensory information
reduces dramatically, thus opening us to receive extra-sensory
information.
Decreased activity in reticular formation
Reticular formation acts as the sentry of the brain. It receives
incoming stimuli from the senses, and puts the brain on high alert; in
a ready to respond state. In Meditation, this arousal signal becomes
dull, and a sense of deep relaxation is produced.
Meditation and the autonomic nervous system
As the name suggests the Autonomic Nervous System is involuntary
in nature. It is divided into Sympathetic nervous system and
Parasympathetic nervous system. The Sympathetic nervous system
is the ‘fight, flight, or freeze’ system, responsible for our reaction to
stress and fear, when the body is under threat. It decides, whether
we should get angry, anxious, or fearful in reaction to a situation.
Since it is linked with our survival needs, it has a powerful effect on
our emotions and behavior.

Unlike the Pre-frontal cortex which takes a long time to take
any decision, the Sympathetic nervous system, which is simpler and
older in evolutionary terms, quickly judges a situation and triggers
the fight, flight, or freeze response. Hence, it is useful for taking
life-saving decisions before the Pre-frontal cortex can respond. The
problem arises when this primitive mechanism senses danger in a
situation where there is no threat to survival. In our contemporary
society, social conflicts are very common. Sometimes a harmless
but emotionally charged situation could activate the Sympathetic
nervous system and trigger uncontrolled fear or anger. This usually
leads to conflict, anxiety and stress.
Meditation reduces the activity of Sympathetic nervous system,
effectively dilating the blood vessels, and reducing production of
stress hormones such as Adrenaline, Non-adrenaline and Cortisol.
This helps in reducing hypertension, atherosclerosis, constriction of
blood vessels, and thickening of coronary arteries.
A skilled meditator can intervene in the quarter of a second gap,
between the time an event occurs and the Sympathetic nervous
systems reaction to it. A seasoned meditator can even redirect this
response into constructive and positive feelings.
The Parasympathetic nervous system is active during the times of
rest. It helps us digest food and assimilate nutrients. It also regulates
the excretory systems. Experiments conducted on meditators, using
the MRI technology to monitor brain activity during Meditation, have
found that Meditation activates those sections of the brain, which
are in charge of the Parasympathetic nervous system; thereby,
improving various body functions.
Structural changes in the brain
Meditation can literally and figuratively ‘sculpt’ the brain. Studies
have shown substantial, detectable changes in the brains of
meditators. Meditators also exhibit thicker gray matter in the frontal
portion of the brain that is responsible for attention and sensory
processing. This improves a meditator’s performance in tasks
requiring sustained attention.
Meditation is also known to slow down brain deterioration due
to the aging process.

Meditation and thought chemistry
Every thought that we think affects our body in physical terms. For
example, when we anticipate something pleasurable, it originates
as a thought in our brain. In response to this thought, the brain
releases a substance called Dopamine, which makes us excited.
In other words, the thought produces some ‘matter’, which gives
us an experience. Thus, what we think determines how we feel.
Similarly, when we are stressed, the stressed thought makes the
Adrenal glands release a hormone called Cortisol, which makes us
more alert in the short term, but destroys brain cells in the long
term. It shows that our thoughts affect our hormones, which affect
our biology.
The thought-hormone connection reveals that the human brain
is not as hardwired as scientists had previously assumed. We actually
have much more control over our emotions and thoughts.
In Meditation, we become aware of our thoughts and gradually
reach a no thought state; which means that we remain in a state
of homeostasis for some time. This state is highly beneficial for our
body.
Meditation and hormone production
Meditation literally controls our blood chemistry, by either increasing
or decreasing the production of some important hormones. Some
of these hormones are: -
Serotonin
Meditation increases the production of Serotonin in the gastro-
intestinal tract. Serotonin is known as the ‘happiness hormone’
and plays an important role in our well being. It regulates mood,
appetite, gut movements, sleep, muscle contraction, homeostasis,
blood clotting, and wound healing.
Melatonin
Melatonin is known as the ‘hormone of darkness’, as it is produced
in complete darkness by the Pineal gland, the ‘seat of the soul’.
Meditation done in darkness or at night increases the flow of
Melatonin, which is linked with regulation of sleep. It also enhances
the anti-carcinogens and the immune system.

A scientific study has found that Meditation done before
bedtime increases the level of Melatonin for that night only. This
finding suggests that a ‘regular’ practice of Meditation is of utmost
importance.
DHEA (De-Hydro-Epi-Androsterone)
An increase in DHEA level was one of the first biological benefits
of Meditation to be observed. DHEA is an immunity-enhancing
hormone, produced by the adrenal gland, the gonads and the brain.
It helps in the prevention and treatment of cancer, cardiovascular
diseases, and diabetes. It is also beneficial for bones, muscles, blood
pressure, vision, and hearing. It is the pro-hormone from which the
male and female hormones are developed; hence, it is a source of
vitality and youthfulness. Enhanced levels of DHEA make people
feel and look better.
Anxiety and stress lower down normal DHEA levels in the
bloodstream, while Meditation elevates these levels. When the
pregnant women meditate, the elevated levels of DHEA help the
baby’s growth in the womb. It also improves lactation.
DHEA is the reason why meditators look younger than their
chronological age! A scientific study done on people, who have
meditated for more than five years, found them to be biologically
12 years younger than their chronological age.
Endorphins
Endorphins are produced by the Pituitary gland and the
Hypothalamus. They help reduce pain, enhance pain-threshold,
and promote well-being. It has been noticed that Endorphin levels
are increased substantially during Meditation. These hormones are
also released during physical exercise, and hearty laughter.
Other hormones
Besides the above-mentioned hormones, the body secretes many
other hormones, enzymes and juices, which keep the body in a top
working order. Meditation positively influences all these secretions
by increasing the flow of Prana to all organs.

Meditation and breath
Slowing of breath during Meditation causes a mild increase in the level
of carbon-di-oxide in the body, which stimulates the Parasympathetic
nervous system and creates symptoms of relaxation, such as a
decrease in heart rate and blood pressure. It also promotes blood
flow to the digestive system.
Meditation and natural killer cells
Research has revealed that Meditation increases activity of 'natural-
killer cells', which kill bacteria and cancer cells.
Meditation and metabolic rate
Scientists are fascinated by the drop in oxygen consumption, to
almost 20% below the normal level, within the first few minutes
of Meditation. Such reduced levels have not been recorded even
during deep sleep state.
Many studies have validated that during Meditation the heart
rate slows down by several beats per minute, and respiration slows
down by at least two breaths per minute. The blood pressure falls
and remains at lower levels.
In a scientific experiment, some meditators’ skin resistance to
electric current was measured. It was noted that Meditation brings
about a significant change in muscle relaxation.
Similarly, blood lactate levels decreased by four times when
compared to the pre-Meditation levels. Lactic acid is a substance
produced in the skeletal muscles during metabolism, and is
responsible for muscle aches after exercise. Meditation brings
about an increase in the blood flow, despite a decrease in the heart
rate. Faster circulation ensures a faster delivery of oxygen to the
limbs;thus, reducing the need for lactic acid.
Scientists agree that Meditation is a wakeful, hypo-metabolic
state. Regular Meditation is known to increase the intelligence
quotient by about 2 points each year.
Limitation of physical sciences
The science in our world has not yet developed to the level that it
can completely understand the way Meditation works. The ‘missing

link’ remains because Meditation is a multi-dimensional science,
while physical sciences are still dealing with only three-dimensions.
There is this story of a Tibetan Lama who was being monitored
on a brain scan machine by a scientist wishing to test physiological
functions during deep Meditation. The scientist said, "Sir, the machine
shows that you are able to go very deep in brain relaxation, and that
validates your Meditation". "No", said the Lama, "This (pointing to
his brain) validates the machine.”
Summary
A Meditation became a focus of scientific research in the latter
half of the 20th century.
A This resulted in thousands of published research studies that
validate the effect of Meditation on metabolism, blood pressure,
whole brain activation and other physical processes.
A One most important observation that the scientists have made
is the irrefutable change in brain waves during Meditation.
A Beta brain waves have a frequency of 13-38 cycles per second.
This is our normal waking state when we are fully conscious:
engaged in work, conversations, concentration and logical
thinking.
A Alpha brain waves hover between 7 and 13 cycles per second.
This is a relaxed yet alert state, observed during Meditation, under
hypnosis, and when we are not aroused by any emotions.
A Theta brain waves stay within the range of 4-7 cycles per second.
This is the state of daydreaming, sleep dreaming, creativity,
deep Meditation, astral travels, extra-sensory perceptions, and
third-eye experiences.
A Delta brain waves show the lowest frequency, which is about 1.5
to 4 cycles per second; but they have the highest amplitude.
A Gamma brain waves are recorded during trauma or accidents,
when time seems to slow down and brain becomes hyper-
alert.
A As we observe our breath in Meditation, the beta brain waves
naturally slow down to an alpha brain wave state and eventually
keep fluctuating between Theta and Alpha wave states.

A An increase in frontal lobe activity is attributed to spiritual
experiences during Meditation. This enhanced activity makes
us think before acting.
A Frontal cortex is the most highly evolved part of our brain. It is
responsible for reasoning and planning.
A The Parietal lobe is responsible for processing sensory
information about the surrounding world.
A Thalamus is the gatekeeper of our senses. This is the organ that
injects all sensory data deep into the brain.
A Reticular formation acts as the sentry of the brain. It receives
incoming stimuli from the senses and puts the brain on high
alert, in a ready to respond state.
A The Sympathetic nervous system or is the ‘fight or flight’ system,
responsible for our reaction to stress and fear, when the body is
under threat.
A Meditation reduces the activity of Sympathetic nervous system,
effectively dilating the blood vessels, and reducing production
of stress hormones such as Adrenaline, Non-adrenaline and
Cortisol.
A The Parasympathetic nervous system is active during the times
of rest. It helps us digest food and assimilate nutrients.
A Meditation activates those sections of the brain, which are
in charge of the Parasympathetic nervous system; thereby,
improving various body functions.
A Meditators also exhibit thicker gray matter in the frontal portion
of the brain, which is responsible for attention and sensory
processing.
A Meditation is also known to slow down brain deterioration due
to the aging process.
A Meditation literally controls our blood chemistry by either
increasing or decreasing production of some important
hormones.
A Meditation increases the production of Serotonin in the gastro-
intestinal tract.
A Meditation done in darkness or at night increases the flow of
Melatonin, which is linked with regulation of sleep.

A An increase in DHEA level was one of the first biological benefits
of Meditation to be observed. DHEA is an immunity-enhancing
hormone, produced by the adrenal gland, the gonads and the
brain.
A It has been noticed that Endorphin levels are increased
substantially during Meditation.
A Research has revealed that Meditation increases activity of
'natural-killer cells', which kill bacteria and cancer cells.
A Studies have recorded that during Meditation the heart rate
slows down by several beats per minute and respiration slows
down by at least two breaths per minute.
A Meditation brings about an increase in the blood flow, despite a
decrease in heart rate.
A The science in our world has not yet developed to the level that
it can completely understand the way Meditation works.
A Even though no scientific study, until now, has even come close
to explaining how Meditation actually works and there hasn’t
been any wide scale collaboration between neuroscientists and
experts in Meditation, the Psychosomatic Medicine has taken a
great leap by whatever little understanding of Meditation exists
in the mainstream scientific community.

“To the mind that is still, the whole universe
surrenders.”
– Lao Tzu
Chapter 15
Meditation and Daily Life
Meditation is not just a formal practice done twice a day; it is much
more than that. It is a way of life. Meditation does not end when
the timer goes off. It is not a temporary break from the stress and
routine of the day. It is a transformative process that enriches our
life and the lives of those around us; but that happens only when
we bring Meditation ‘off the mat’ and into the rest of our life. This
process takes sincere effort before becoming effort-less.
Importance of a formal meditation practice
A formal practice of Meditation remains the arena in which we
practice our fundamental skills, such as remaining focused on
one task, dispassionately observing all that arises in the moment,
accepting all experiences as temporary happenings, and maintaining
equanimity under all circumstances. But these fundamental skills
have to be used fully in the experience of our life, and therein lies
our test.
Even the most seasoned meditator must continue to practice
seated Meditation, because it tunes and sharpens the basic mental
skills that he needs in his life. However, the seated Meditation itself
is only just the practice. Real life is the game in which these basic
skills have to be applied; otherwise the Meditation remains sterile,
dry, fruitless and limited; just a theoretical segment of our existence
which is unconnected to real life.
Meditation must bring about a permanent transformation of
our entire life experience, by revolutionizing all aspects of our life.
Our new mental behaviors, learnt through Meditation, must be
carried over into our day-to-day living; and that requires consistent
effort. A certain amount of carry-over takes place spontaneously,
but that process is slow. In the interim period, we are likely to be
189
disillusioned with our practice and may drop the entire process as
unrewarding. That is why connecting Meditation with other aspects
of our life is so very important.
Getting back to the real world
The most important moment in Meditation is the moment when
the practice session is over and we leave the Meditation mat. In that
moment, we can either get back to our old reactionary mode, or
bring the essence of Meditation into the rest of our activities.
During Meditation, we sit quietly, away from all distractions,
and transcend the mind for some time; but as soon as we open
our eyes, the mind gets back to its ‘normal’ state that is actually
quite ‘abnormal’. The moment we face the world, the mind starts
bouncing from one thought to another, producing emotional and
physical reactions. The fact remains that we have allowed our mind
to be our master for far too long, and it is not ready to relinquish
that position easily.
Carrying our Meditation into the events of our daily life is not
a simple process. The transition point between the end of our
Meditation session and the beginning of our 'real life' is a long jump.
In fact, it is too long for most of us. Faced with real life, we find
our calm and concentration evaporating within minutes, leaving us
apparently no better off than before. Bridging this gulf is the real
challenge of a meditator.
Even though it is not easy to remain undisturbed by life, we
learn this important skill as we continue to connect our meditative
practice with our daily living.
A meditative state of mind
The primary aim of Meditation is to live a joyful and peaceful life;
and for that we need to cultivate a meditative state of mind, which is
considered the highest attainable mental state. When life becomes
meditative there is hardly any difference between seated Meditation
and the rest of the life experience. One state naturally slides into
the other and we remain undisturbed even in the midst of life’s
unrelenting pressures.

Laboratory of life
Our life is the laboratory in which we practice what we learn during
Meditation. Profound realizations happen in Meditation, but even
more profound revelations can occur when we really examine our
inner self in the midst of day-to-day activities. That is when we come
face to face with our true motives, and the armor of pretense we
wear to survive in the world.
In Meditation, we observe the breath, and any other experience
that may arise in any given moment; in the laboratory of life, we
observe the mechanism of our own emotions and desires.
In Meditation, the mind tries to divert our attention by indulging
in interesting distractions. We just notice the distraction and return
our focus to our breath. We have to use the same technique in our
day-to-day life as well, which is full of all kinds of distractions. We
must just notice the distractions, and get back to the job at hand.
In Meditation, we learn not to force the act of breathing, but
allow it to simply proceed at its natural pace. Similarly, in life we
must not force anything to happen, we must let life proceed at its
natural pace. We should just go with the flow, and not swim against
the currents.
Life provides the trials and challenges needed to deepen our
Meditation practice and make it more genuine. Life is the acid test
that shows us whether we are being true to our Meditation or just
fooling around. Life evaluates our performance by giving us test
after test.
If our Meditation doesn’t help us to cope with everyday conflicts
and struggles, this only means that that the Meditation we have
been doing is shallow, and therefore of little use. If our day-to-day
emotional reactions do not become clearer and easier to manage,
then it means that we have been just wasting our time.
Being present in every moment
Meditation is all about being in the present moment; observing,
acknowledging and accepting whatever is present in that moment. It
is about living each moment completely. Just this small understanding
carries immense power to change the quality of our life.
191 Meditation and Daily Life

Success of Meditation is not proved by exotic experiences we
have when we sit in silence. It is proved by the moment-to-moment
awareness of every small nuance of life, making us certain of what
is right for us and what is not right for us.
Our usual thinking process is governed by emotions and past
conditionings, but a meditative mind responds objectively according
to each situation. It becomes intuitive, and the intuitions help us
trust ourselves. As our trust in ourselves grows, we start trusting the
whole world.
In Meditation, we don’t try to get someplace else. We allow
ourselves to be exactly where we are and as we are. Accepting
everything as it is in the present moment, we simply get out of our
own way.
Refined awareness
A regular practice of Meditation makes us mindful of all our actions,
in a state of refined awareness. In this state, we are mindful of
everything that we do; such as walking, standing, sitting, speaking,
eating, working, being silent, driving, lying down etc. This practice
helps us produce better results in our daily life. We become more
efficient, and make least number of mistakes.
A state of refined awareness is a state of mental readiness,
where whatever comes up is dealt with instantly. In this state, the
mind is not burdened with either the preoccupations of the past or
the worries of the future; and the nervous system has a freshness
and resilience. Awareness makes us deal with a problem quickly,
efficiently, and with minimum fuss.
We all know that when a tricky situation arises we can’t just
stand there in a daze, or run off to a quiet corner to meditate. When
we are faced with a problem, we simply have to deal with it. And in
those rare circumstances when no solution seems feasible, we have
to stop worrying about it and move on to the next thing that needs
our attention.
In the final analysis, awareness itself is the teacher, the student
and the lesson. It teaches us that all states of mind can be meditative
states. Anger, fear, sadness, resentment, impatience, confusion,
disgust, contempt, envy, rage, dullness or doubt can be just as

interesting and useful to examine, as enthusiasm, delight, and joy.
All the mind states and body states help us know ourselves better.
All we have to do is stop, look, and listen. In other words, we must
remain aware and intimate with whatever is presented to us in each
moment.
However, it is a fact that unless we are used to a regular,
formal practice of Meditation, it is difficult to remain in constant
awareness.
Practicing mindfulness
In life, we do many things on an automatic mode, but mindfulness
makes us aware of what we are doing. We can be mindful of every
single thing that we do. Something as simple as opening a door can
be an exercise in mindfulness when we become aware of our hand
on the door, the door opening, our body crossing through, and the
door closing behind us. This simple automatic process can bring us
to the present moment.
We can develop mindfulness by picking a task that we do very
often, and become aware of doing it. However, it is a lot harder
than it sounds and requires great amount of practice.
Mindfulness is a 24x7 practice. We don't do it for some time,
and then drop it for the rest of the time. We have to be mindful at all
times. If we are feeling sad, we can be mindful of our sadness, and
if we are angry, we can be mindful of our anger. Similarly, we can
be mindful while washing dishes, bathing, walking, cycling, writing
mails, or doing any other task.
Mindfulness is an extremely rigorous and demanding practice, but
it creates a state of mental flexibility that is beyond comparison.
Meditation and emotions
A meditative mind makes us see the extent to which we are
responsible for our own mental suffering. Our miseries, fears, and
tensions are all self-generated. When we understand these mental
processes, they loosen their hold upon us.
Meditation makes us look at our emotions more clearly and
objectively. It teaches us to explore each aspect of our emotions,
and not run away from them.

Just as the sitting Meditation is not about stopping our thoughts;
the living Meditation is not about suppressing whatever feelings
come up in any given moment. In sitting Meditation, the no thought
state happens automatically as we observe the process. Similarly,
when we observe our emotions such as anger, fear, sadness etc, the
no-anger, no-fear, no-sadness state develops automatically. Just as
thoughts dissipate upon observation, emotions too dissipate when
observed.
Meditation in movement
When we sit in Meditation, our primary focus remains upon the
breath. Total concentration on the ever-changing breath brings us
squarely into the present moment. The same principle can be used
in the midst of movement.
We usually meditate in a quiet place because it is easy to meditate
there. Meditation in motion is much harder. Meditation in the midst
of fast-paced noisy activity is harder still. And Meditation in the
midst of intensely egoistic activities like romance or arguments is
the ultimate challenge.
Meditation and relationships
Our relationships bring us a lot of joy but also create the biggest
challenges for us. Most of our life is spent in seeking fulfillment
through friends, family members, co-workers, spouses or significant
others. And most of our relationships are conditioned by past
tendencies operating on a subconscious level. When we start
observing our behavior, we realize that most of the time we react
rather than act.
Regular Meditation centers us, strengthens our power of
discrimination, and reduces our vulnerability to societal pressures.
These qualities help us improve our relationships.
When we begin to relate to the world in an enlightened way,
our relationships change dramatically. Instead of demanding, even
subconsciously, that others fulfill our needs, we start experiencing
inner fulfillment and contentment. Meditation teaches us to
cooperate instead of competing; and co-operative relationships
always hold a promise of deep fulfillment.

Meditation and magnetism
A meditative life makes us magnetic and charismatic. Just as the
power of an electromagnet depends upon the strength of the
electric current that passes through the wire, the power of human
magnetism depends upon the strength of Prana flowing through
the mind. When we stop dissipating our energy through scattered
thoughts, the power of our intention becomes infinite. As the power
of our thoughts increases, so does the power of magnetic attraction.
A meditator learns to become extra careful of his thoughts and
words, because they manifest instantly.
Channeling our increased magnetism in a positive direction
with love, joy, and compassion helps nurture others around us.
Meditation and work life
Meditators see work as Meditation in action, because the work
life cannot be separated from the spiritual life. When we infuse
our day-to-day activities with the same consciousness that we gain
Before Meditation - Stressed

from Meditation, our lives become more integrated. When we carry
our Meditation into our workplace, any situation can be used as a
meditative practice.
For example, If you are feeling bored, you can observe your
boredom. If you are privy to office politics, you can observe it
objectively. If there is tension between workers and management,
you can use that opportunity to meditate upon the tension.
Whenever you feel off your center, you can close your eyes
and observe your breath for a while. The breath can be observed
even with open eyes, if the situation so demands. Besides bringing
you back on track, this recharging process will also make you more
creative in your work.
After Meditation - Relaxed

Commuting is the most stressful time for most people. This is
when people become impatient, stressed, and angry. They shout
and scream at each other, or curse under their breath. Traffic jams,
traffic snarls and VIP movements can all but evaporate the gains of
the morning Meditation, if we are not careful. Hence, commuting is
the best time to test our meditative abilities. Observing the breath,
being mindful of thoughts, words, emotions, and actions etc, keep
us calm and cool under all trying circumstances.
Meditation in illness
Despite knowing all the benefits of Meditation, it is the last thing
we do when we are ill. We must remember that more severe the
illness, more the requirement of Meditation. We can cure most of
our health problems by Meditation, without taking any medicine.
Brief reminder practices
Brief reminder practices help us maintain some of the benefits
of Meditation, all day long. By using a few simple techniques we
can achieve a quick meditative state. We can choose our focus of
attention from a wide variety available to us.
Our body makes a good subject for observation because it can
never be still. There is always some motion to observe. The mind too
offers a great observation point because it never stops chattering.
There is always something that can be observed in the mind. If there
is nothing else, we can always observe the continuous phenomenon
of breathing. Hence, we are never at a loss for something worthy
of our attention.
Any repetitive chore that we normally do can be turned into a
Meditation. We can count our breaths while doing dishes, gardening,
bathing, walking, exercising, or brushing our teeth. Any chore that
is automatic in nature and does not require decision-making while
we are doing it, works well for this practice.
Taking three deep breaths, one for the body, one for the mind
and one for the soul, from time to time also puts us in a meditative
state. These three energizing breaths can be taken before any
regular task such as making a phone call, answering an e-mail or

starting the car. This is a great way to bring Meditation into our day,
dozens of times.
These reminder practices strengthen our daily Meditation,
but they are not a substitute for that. We develop our ‘Meditation
muscles’ primarily during our regular practice. These ‘reminders’
make us use that strength in our daily life.
Utilizing each and every moment
The concept of wasted time does not exist for a serious meditator,
because every spare moment can be used for Meditation. For
example, if you are sitting anxiously in a dentist's office, you can
meditate on your anxiety. If you are standing in a queue at the
bank and feeling irritated, you can meditate upon your irritation.
If you are standing at the bus stop, waiting for your bus, you can
meditate on your thoughts. In this way you can stay alert and aware
throughout the day, being mindful of exactly what is taking place
in your life.
Exploring our full potential
The confluence of knowledge, understanding and practice makes our
life complete. When we grow into a higher state of consciousness,
we can no longer be thrown off balance by different life situations
and disturbances.
Gradually, the higher state of consciousness achieved during
Meditation becomes our normal state of consciousness and develops
into cosmic consciousness. That is when we start perceiving the
entire cosmos as a part of us. When this perception dawns, strong
love currents start flowing between the world and us, and we start
expressing our full potential as a human being.
Summary
A Meditation is not just a formal practice done twice a day; it is
much more than that.
A Meditation does not end when the timer goes off.
A Meditation must bring about a permanent transformation of
our entire life experience, by revolutionizing all aspects of our
life.

A The most important moment in Meditation is the moment when
the practice session is over and we leave the Meditation mat.
A The moment we face the world, the mind starts bouncing from
one thought to another, producing emotional and physical
reactions.
A Carrying our Meditation into the events of our daily life is not a
simple process.
A The primary aim of Meditation is to live a joyful and peaceful
life; and for that we need to cultivate a meditative state of mind,
which is considered the highest attainable mental state.
A Our life is the laboratory in which we practice what we learn
during Meditation.
A Life provides the trials and challenges needed to deepen our
Meditation practice and make it more genuine.
A Meditation is the practice of moment-to-moment awareness.
A If Meditation doesn’t help us cope with everyday conflicts and
struggles, then it is shallow and of little use.
A Regular practice of Meditation makes us mindful of all our
actions.
A A state of refined awareness is a state of mental readiness,
which is achieved through constant practice.
A In life, we do many things on an automatic mode, but mindfulness
makes us aware of what we are doing.
A We can develop mindfulness by picking a task that we do very
often and being aware of doing it.
A Mindfulness is a 24x7 practice.
A A meditative mind makes us see the extent to which we are
responsible for our own mental suffering.
A Meditation makes us look at our emotions more clearly and
objectively.
A When we begin to relate to the world in an enlightened way,
our relationships change dramatically.
A A meditative life makes us magnetic and charismatic.
A Meditators see work as Meditation in action, because we can’t
separate our work life from our spiritual life.

A Observing the breath, being mindful of our thoughts, words,
emotions and actions etc keep us calm and cool under all trying
circumstances.
A We can cure most of our health problems by Meditation, without
taking any medicine.
A Taking three deep breaths from time to time also puts us in a
meditative state.
A The concept of wasted time does not exist for a serious meditator,
because every spare moment can be used for Meditation.
A When we grow into a higher state of consciousness, we can
no longer be thrown off balance by different life situations and
disturbances.
A Gradually, the higher state of consciousness achieved during
Meditation becomes our normal state of consciousness and
develops into cosmic consciousness.

“How many life-times will we watch simply others'
greatness, others' enlightenment ? How many life-
times will we sing songs, praise others' Meditation
and others' enlightenment ? If we sing songs praising
others' Meditation and others' enlightenment, will
our personal problems be solved ? Only our personal
Meditation, our personal enlightenment, can solve
our personal problems.”
– Brahmarshi Patriji
Chapter 16
Meditation: An Inward Journey to
Explore the Self
Until we start meditating we do not know anything about ‘going
within’. In fact, it seems like an alien concept and we wonder, “How
can we go in? What will we find within us? Won’t it be boring?”
These questions arise because we remain so engrossed in the
outside world that the world within doesn’t exist for us. But once we
start meditating we come to know that the real world is inside us,
and the outer world is just its reflection.
Many meditators begin well but don’t reach this point because
they are in a great hurry to reach somewhere. They sit in Meditation,
watch their thoughts and emotions; but soon give up the practice
saying, ‘it is a useless, pointless activity which has no utility.’ But
those who persevere and meditate a little longer realize that gradually
the thoughts disappear and the emotions subside. That is when the
meditator begins to encounter the Self.
We must remember that we can’t ‘know’ ourselves in haste.
Even in the outside world it takes time to know people; how can we
discover our true self in a hurry?
Our various occupations have been designed as excuses or
escape routes for us to remain outside our being; and we don’t
mind that because living in ignorance is an easier choice. When we
begin to move inwards we feel as though we are entering chaos;
and then the realization dawns that this chaos has been created by
us. It requires immense courage to move inwards, encounter the
chaos and pass through it. Those who have this courage move on,
those who don’t have it move out.
203
Self discovery: Not this or all this
Our body is a wonderful instrument. It allows us to experience the
physical pleasures of life and keeps us active in this world. Hence,
it holds an important place in our life. But the fact remains that
‘we’ can control ‘our body’ to some extent; which implies that we
are not the body. So, while we ‘have’ a body, our body is not the
essence of who we are.
Our emotions allow us to experience the world in a wonderful
way. They connect us with others through joy and sadness, anger
and fear, love and hatred. They bring depth, strength and intensity
to our life. Similarly, aspirations, dreams and desires are an integral
part of being human. But we all have emotions and desires that we
can observe, control, deny or manipulate. Hence, our emotions and
desires cannot be the essence of who we are.
Our mind is a wonderful tool that allows us to reason and use
logic. It accumulates ideas, opinions, facts and information. It helps
us resolve problems, become creative and face life’s challenges. But
since we can ‘change’ our mind and ‘create’ new ideas, it cannot be
the essence of who we are.
Through Meditation, we learn that we are neither the body,
nor the mind, nor the emotions, and nor the desires; we are much
more than that. And yet this ‘much more’ also contains our desires,
emotions, mind and body. The sum of its parts is greater than the
whole.
Meditation makes us experience this intellectual understanding.
The inner world of silence
As we keep discounting our various identities layer by layer, we
move inwards to an empty space. Some meditators reach this
emptiness and get scared. They are alright with the thoughts but
they don’t know how to handle the emptiness. The fact is that we
get so attuned to the words, sights, smells, noise and excitement of
the outer world that getting attuned to the inner world of silence
takes time.
In this silent world, we become detached from all sensations of
the body, emotions, desires, thoughts and opinions of the mind.

Before Meditation - Chaos
After Meditation - Tranquility
205 Meditation: An Inward Journey to Explore the Self

Finding the center within
As soon as we release attachment to our body, mind, emotions and
desires, we become aware of a calm center that lies within us. It is
a space filled with comfort and peace. In this space, we experience
our Self as separate from all the roles we play in life. We forget
everything about our responsibilities and opinions; and can’t really
define ourselves. This is the experience of ‘being’.
This centre of our inner world has been called by many names
and defined in many different ways, such as The Witness, The
Observer, The I AM Presence, The Life Force, The Spirit, The
Essence, or The Divine One Within. It is the ‘Whole’ which makes
sense of the various contradictory parts of our personality. It makes
us who we are. It is our fundamental nature. It is the larger Spirit
which connects us all.
From this calm center within, we get in touch with our in-tuition,
the tuition from within, which complements our rational thought.
This intuition is known as the voice of the human spirit. It makes
us cross the border of time and space limitation, and understand
many things in a very short time, as all the answers lie in this inner
wisdom.
Finding the treasures within
As we remain focused in the centre of our being, we see the ‘Light’.
This Light has no apparent source. It is not the light of a lamp, as
it has no flame. It is not the light of the Sun either. This is the Light
that we are made of. In this Light we begin to understand who we
are. We come to know that we are that Light.
In this meditative state, the observer and the observed disappear;
only the light remains. This Light is everlasting and as this Light
increases we realize that we are Enlightened.
An enlightened state of being
Enlightenment is neither a stage nor a destination. It is simply a state
of being. In this state, we become absolutely clear about everything
that we do. And this clarity does not come from the level of the
mind; it comes from the level of Super Consciousness.
In this state of being, we always move in the correct direction,

without any doubt. Even if we make a mistake, we ‘know’ that it is
a part of the Divine Plan.
This state of Inner Light finds a parallel in the state of outer
light, which we know as electricity. Electricity was not ‘invented’ by
mankind; it was only ‘discovered’ by man. Similarly, enlightenment
was not invented by Jesus, Buddha or some other Master; it was
only ‘discovered’ by them. Since a discovery is always a ‘chance’
discovery, Enlightenment too just happens by chance, also known
as ‘The Grace’. Grace is the assistance which comes from the Divine
Self when we follow our truth. A meditator can only create space
for this grace to descend; s/he cannot force it to happen.
Just as electricity has many uses and applications in daily life,
enlightened state too has many uses and applications in daily life. In
this state, our efficiency increases at all levels, and we become more
beneficial to the world.
Just as everyone has the right to use electricity, everyone also
has the right to become enlightened.
Just as everyone has to pay for the use of electricity, everyone
has to practice Meditation for enlightenment.
Signs of enlightened beings
If you were to meet a wonderful Physics teacher at a grocery store,
you wouldn’t know that he is a master of Physics just by looking at
him. You can discover this important aspect of his life only when
you discuss Physics with him. The more your own knowledge of
Physics, the more you will discover the value of a great Physics
teacher.
Similarly, our physical eyes and perceptions cannot tell us if a
person is enlightened or not. But if we are spiritually perceptive, we
can recognize an enlightened being. And when we study under an
enlightened being, we discover his/ her greatness.
We cannot tell from the outside what anyone has attained
inside them, and we cannot appreciate another person’s wisdom if
we don’t follow the same path.
Enlightenment makes us very sensitive to different aspects
of life. We start feeling many things that we did not feel before.

We start understanding many things that we did not understand
before.
From outside we don't look much different than before, but the
inside undergoes a metamorphosis. We become wise; and know the
past, present, and future. We regain the absolute power of wisdom,
which we had lost for a long time, and become completely aware
of our great Self. There are no more questions, no more doubts, no
more desires. We just fulfill our duty and enjoy the inner bliss.
The enlightened state is free from karma, though apparently we
carry out karmic actions to survive in this body. Both, the enlightened
and non-enlightened persons, carry on the same karmic patterns;
but one realizes the illusionary nature of karma, while the other is
still sunk deep in the karmic trap.
Our Buddha nature
It is important to remember that Gautama, The Buddha also ate
when he was hungry and rested when he was tired. He also caught
certain sicknesses, depending on the physical conditions and the
environmental hygiene. And yet, there was one part of Buddha
that was never sick, tired, or hungry. That part is the real Self, the
real Buddha, which all of us possess within us. This is our Buddha
Nature.
Just as the seed of enlightenment is present within all of us, the
Buddha nature too is a part of us. Just because we have forgotten
our Buddha nature doesn’t mean that we have lost it.
Buddha nature is our real Self, which never dies, is never born,
is never sick and always exists.
Our zero point
Our real self has no boundaries, follows no rules, and has no fears,
personal agendas, agreements or disagreements with anyone. It
appreciates everything and everyone exactly as it is. It lives in an
unconditional space of unconditional love. It loves being in a state
of total appreciation.
Our real self is generous. It effortlessly gives of itself and feels a
natural positivity in life. It is the selfless love, which perpetually gives
itself away, not desiring this or that.

Bliss originates in this abundant space.
Different strokes for different folks
The best part about this inner journey is that even though we all
have the same consciousness inside us, our experience of it always
differs. That is why it is called self-discovery.
If someone tells us the entire story of a movie, we don’t enjoy
watching it as much. That is why the inner movie has been created
with infinite story lines, even though the end of each story remains
the same. Hence, every ‘watcher’ gets to enjoy it to the fullest.
There can be no second hand story. All stories are original, thrilling
and a pleasure to watch.
Summary
A Until we start meditating we do not know anything about ‘going
within’.
A Once we start meditating we come to know that the real world
is inside us, and the outer world is just its reflection.
A Many meditators begin well but they are in a great hurry to
reach somewhere.
A We must remember that we can’t ‘know’ ourselves in haste.
A When we begin to move inwards we feel as though we are
entering chaos, and then the realization dawns that this chaos
has been created by us.
A While we ‘have’ a body, our body is not the essence of who we
are.
A Our emotions and desires are not the essence of who we are.
A Since we can ‘change’ our mind and ‘create’ new ideas, it
cannot be the essence of who we are.
A We are neither the body, nor the mind, nor the emotions, and
nor the desires; we are much more than that.
A As we keep discounting our various identities layer by layer, we
move inwards to an empty space.
A In this silent world, we become detached from all sensations
of the body, emotions, desires, thoughts and opinions of the
mind.

A As soon as we release attachment to our body, mind, emotions
and desires, we become aware of a calm center that lies within
us.
A From this calm center within, we get in touch with our in-
tuition.
A As we remain focused in the centre of our being, we see the
‘Light’.
A Enlightenment is neither a stage nor a destination. It is simply a
state of being.
A Enlightenment makes us very sensitive to different aspects of
life.
A From outside we don't look much different than before, but the
inside undergoes a metamorphosis.
A Buddha nature is our real Self, which never dies, is never born,
is never sick and always exists.
A Our real self has no boundaries, follows no rules, and has no
fears, personal agendas, agreements or disagreements with
anyone.
A Our real self is generous. It effortlessly gives of itself and feels a
natural positivity in life.

“As gold purified in a furnace loses its impurities
and achieves its own true nature, the mind gets
rid of the impurities of the attributes of delusion,
passion and purity through Meditation and
attains Reality.”
– Adi Sankaracharya
Chapter 17
Meditation: A Journey from the
Known to the Unknown
Man is an explorer by nature but the outer explorations are nothing
when compared with inner explorations. The inward journey is the
real journey as it brings us face to face with our Truth.
Meditation helps us undertake the journey from the known
frequency to the unknown frequencies. It is the journey from our
limited perceptions to limitlessness; from body-mind consciousness
to Self Consciousness.
In Meditation, we stop identifying with our body, mind, emotions,
life events and history. We begin to understand that all these aspects
of our being are only temporary. We learn that any temporary
thing cannot be who we are. We come to know that we are eternal
and the only eternal dimension we have is the inner dimension of
nothingness. Thus we move from the known aspects of ourselves,
such as our body, mind, thoughts, emotions, desires and life events
to the unknown aspects of ourselves which are inherent in this
nothingness. Each one of us can take this journey and discover the
Truth, but it takes practice, awareness, and patience. This journey
is the path to freedom.
The unknown dimension is also known as the Collective
Consciousness, as we share this dimension with all beings. A
meditative mind discovers the unknown part of the self through
complete trust, knowing that ‘Self’ can only be realized when we
trust in infinity.
Meditation is an innocently spontaneous process that takes us
on this Divine voyage from the known to the unknown.
213
The unknown realm
When we go to a new country, it is a very different experience. We
find everything new; such as people, culture, language, food, and
the way of dressing up. In the new environment our senses become
very sharp. We become more aware of our surroundings. We remain
more alert and conscious. We actually live each moment and enjoy
ourselves. Many people may visit this country but everyone brings
back different experiences, memories and gifts from this place. The
tourist guides may provide you with a lot of information about this
place but no guide can determine your unique experience of it.
Similarly, when we reach the unknown dimension, every
experience is new, individual and unique. Various religious texts,
books, or teachers may guide us on this journey but no guru or
scripture can ever tell us how our experience will be and how it
should be. The experience of the unknown cannot be generalized
because no two experiences happen in the same manner. All
experiences are different and cannot be compared with each other.
The Unknown is revealed as an individual happening from moment
to moment.
Before reaching a new country, we may do a lot of research
about it. We may refer many maps and enquire from people who
have already been there; but once we reach that place, we may find
things pretty different from what we were told. We may form new
impressions about the same things. Finally, we will enjoy more if
we stop comparing our experiences with what was revealed in the
planning stages.
We cannot receive the unknown unless we throw away all that
is already known to us; which includes all spiritual knowledge as
well. More often than not our hard earned spiritual knowledge and
experiences become a hindrance in receiving the unknown. We get
so attached to our accumulated knowledge, the wisdom from the
scriptures, the guru’s teachings and the personal experiences, that
we start ‘expecting’ only what is known to us.
In Meditation, we need to open ourselves to all dimensions.
A mind that longs for security, comfort, and certainty, cannot
experience the unknown. In the realm of the unknown, we have

to welcome uncertainty, and remain open to anything that is
experienced. Meditation creates a receptive environment for the
unknown to become known. A mind that waits for the unknown is
a meditative mind.
An empty cup
To welcome the unknown we need to drop the knowing mindset.
We need to become like an empty cup. Unless we are aware of our
ignorance, the unknown will not make itself known to us. But the
best part is that the moment we ‘know’ the unknown, it becomes
knowledge that needs to be dropped. Thus in every moment we
make the unknown known and drop what is already known; always
ready to receive more in our empty cup.
We need to understand that the Infinite cannot be contained.
It cannot be all known at once. The unknown becomes known in
progressive doses, and we receive the next dose only when we have
imbibed the essence of the first dose and thrown the empty words
away.
Just as we keep changing from one moment to the next, so
does the Infinite. Hence, at no point of time can it all become
known. New unknown is being created in each moment.
A meditative mind lives from moment to moment. It doesn’t
accumulate knowledge. It remains receptive to each unknown
nugget.
The ego collects information and quotes from the scriptures,
but meditative mind understands that books, teachers and accounts
of others’ experiences can give us nothing more than information
because knowledge can never be borrowed. The moment we
transcend accumulated knowledge, true learning begins.
When we live from moment to moment, and discard each
experience as and when it becomes ‘known’, we begin to embrace
the ‘unknown’.
All is one
Even though we use the words, ‘drop the known’, the beauty of this
process is that the known or the conscious mind doesn’t actually get
dropped; in fact the conscious mind expands when the unknown
215 Meditation: A Journey from the Known to the Unknown

becomes known or the unconscious becomes conscious, and it
keeps expanding until there is no separation between the known
and the unknown; the conscious and the unconscious.
This ‘Oneness’ brings up authentic joy from deep within us.
And this is what spirituality is all about. It makes us understand the
brotherhood of mankind and we become the peacekeepers of the
world. We understand that we are equal in the kingdom of God.
There is nothing to fight for, nothing to be ashamed of and nothing
to be proud of. It doesn’t make any difference if we rule the world
or beg in the streets. This inner realization and recognition sets us
free.
Meditation helps us discover and accept our greatness, in all
humility.
Oneness

Personal truth vs. borrowed truth
Since the unknown can only be experienced in the here and now,
the present moment becomes the gateway to Divinity, to Infinity.
This truth is first understood intellectually, then internalized and
imbibed, until one day it becomes an integral part of us. When we
internalize this truth, we completely accept each moment as holy
and real. We also realize that anything other than the here and now
is an illusion.
As the unknown starts becoming known to us in our own unique
ways, we experience our personal truth from moment to moment.
That is when we realize that others’ truth is only for them. If we rely
too much on others’ truth it becomes our jailor. The borrowed truth
can never liberate us; in fact it keeps us imprisoned in dogma and
expectations.
Taking a leap
Summary
A Man is an explorer by nature but the outer explorations are
nothing when compared with inner exploration.
A Meditation helps us undertake the journey from the known
frequency to the unknown frequencies.
A Each one of us can take this journey and discover the Truth, but
it takes practice, awareness, and patience.
217 Meditation: A Journey from the Known to the Unknown

A The unknown dimension is also known as the Collective
Consciousness, as we share this dimension with all beings.
A When we reach the unknown dimension, every experience is
new, individual and unique.
A The experience of the unknown cannot be generalized because
no two experiences happen in the same manner.
A We cannot receive the unknown unless we throw away all that
is already known to us; which includes all spiritual knowledge as
well.
A A mind that longs for security, comfort, and certainty, cannot
experience the unknown.
A To welcome the unknown we need to drop the knowing
mindset.
A Unless we are aware of our ignorance, the unknown will not
make itself known to us.
A The unknown becomes known in progressive doses; and we
receive the next dose only when we have imbibed the essence
of the first dose and thrown the empty words away.
A The ego collects information and quotes from the scriptures,
but meditative mind understands that books, teachers and
accounts of others’ experiences can give us nothing more than
information because knowledge can never be borrowed.
A When we live from moment to moment and discard each
experience as and when it becomes ‘known’, we begin to
embrace the ‘unknown’.
A Meditation helps us discover and accept our greatness, in all
humility.
A Since the unknown can only be experienced in the here and
now, the present moment becomes the gateway to Divinity, to
Infinity.
A As the unknown starts becoming known to us in our own
unique way, we experience our personal truth from moment to
moment.
A The borrowed truth can never liberate us; in fact it keeps us
imprisoned in dogma and expectations.

“When we raise ourselves through Meditation to
what unites us with the spirit, we quicken something
within us that is eternal and unlimited by birth and
death. Once we have experienced this eternal part
in us, we can no longer doubt its existence.
Meditation is thus the way to knowing and
beholding the eternal, indestructible, essential
centre of our being.”
– Rudolf Steiner
Chapter 18
A Note to the Meditators
Just as the proof of a pudding lies in its eating, the proof of
Meditation lies in its doing. A sincere practice is the only way to
achieve ultimate benefits.
Meditation as foundation
Every building has a foundation. While smaller buildings have small
foundations, bigger, taller buildings need very strong foundations. In
fact, bigger the building, stronger the foundation! Once the building
is ready, the foundation cannot be seen. It is hidden from the view,
buried deep under the earth. But when we look at the building, we
can guess the strength of its foundation.
Similarly, strong trees have deep roots. The tree above the
ground has a corresponding root system penetrating the ground.
Such a tree can withstand all weather conditions.
Regular Meditation helps us re-connect with our foundation,
our root system, by making us dive deep within. This self-discovery
leads to self-understanding and eventually to a blissful life.
Center and the circumference
Each one of us has a center and a circumference. The circumference
lies in the plane of mind, while the center lies in the plane of no-
mind. In the circumference, we live in the world of mind, dreams,
desires, anxieties, and mind-games. In the center, we live in the
world of joy, peace, insights, and wisdom. Paramhansa Yoganada
had said, “God is centre everywhere and circumference nowhere.”
As meditators we understand that ‘human beings’ are designed to
live in both these planes because we contain both; the center and
the circumference.
When we live only on the circumference, we remain unhappy,
stressed, worried and anxious. A daily practice of Meditation helps
221
Meditation leads to flowering of potential
us move from the circumference to the center. When we come

out of the Meditation we move back to the circumference, albeit
carrying a little bit of our central essence with us. Gradually, we
become adept at moving from circumference to center and center
to circumference with consummate ease, at all times. It becomes as
easy as walking in and out of our home.
It is like going to the market for shopping. We enjoy the
experience for some time, but then feel tired and long to go home.
Similarly, when life in the outside world overwhelms us, we long to
move to our center.
The circumference and the centre are our two wings, which
work in unison to help us take off, fly and land safely. Both these
wings are placed in opposite direction but they are not against each
other. We can’t fly with both our wings on one side; nor can we fly
with just one wing. We need both the wings balanced in opposite
direction in order to fly.

The mind likes to cling to just one preferential plane; but a
meditator develops enough understanding and awareness not to
remain fixated either on the circumference or in the center.
Mind games
Some of our family members and friends are oriented to the outer
world. They cling to the peripheral plane and feel convinced
that they cannot meditate. They feel that they are too worldly,
extroverted and materialistic to indulge in Meditation and go within.
They operate with only one wing and remain frustrated with their
efforts to fly.
If we have such people in our experience, we must tell them about
Meditation but not force them into it. We must always remember
that each person is following his own truth and we have no right to
interfere in his or her chosen path. It is not our duty to bring them
to our path; our duty is to respect their path as the right path for
them. This can only be done when we develop unconditional love.
Meditator’s dilemma
There are some meditators who become so addicted to the
Meditational bliss that they wish to escape the world. They join
monasteries, become monks, go to the Himalayas, and choose
sanyas. They prefer to live alone and become introverts. They not
only close their eyes in Meditation but also close the window to the
world. We must remember not to fall in this spiritual trap.
Such people remain unhappy, tired and frustrated because they
are trying to fly with just one wing.
Some people live completely materialistic lives, and when
they get frustrated, unhappy and bored, they shift gears and start
living completely spiritual lives, only to encounter a different set of
frustrations, unhappiness and boredom.
As long as we choose either one or the other wing our life will
remain lopsided. We need to integrate both aspects of our life.
A balanced life
A balanced life includes both the ‘sansar’ and the ‘sanyas’. It is about
being both, the extrovert and the introvert. That’s why meditators
are known to be in the world but not of it.
223 A Note to the Meditators

A balanced life embraces both the material and the spiritual. It
gives equal importance to the monastery and the household. There
is no dichotomy in a balanced life.
A meditator understands the apparent paradox of duality. He
understands that the opposite wings serve our interest and are
essential for our well being. He knows that the inner and the outer
worlds are equally important. He perfects the art of being in the
world but not of it.
A meditator knows that the purpose of our incarnation is not to
get away from the physical, emotional, and mental bodies, ending
up in some blissful spirit state, totally unrelated to the world. The
purpose of our incarnation is to live our humanness with as much
love, wisdom, and skill as we can; and create Heaven on Earth.
The ends and the means
Meditation bears its ultimate fruit when it is taken as an end in itself,
without trying to achieve something by it or through it. When we
don’t make Meditation as a means to something, when there is no
goal to achieve, when we do it only for the pleasure of doing it,
Meditation becomes meditative. When the ends and the means are
one, we become meditative.
To a meditator the means are the ends, the ends are the means,
the beginning is the end, the end is the beginning, the first step is
the last and the last step is the first, birth is the death and death is
the birth, meeting is parting and parting is meeting. A meditator
knows that these pairs are two poles of a single whole; when they
become one, life becomes a play, a leela.
When a meditator begins to live in the present moment
unconcerned with any life goals, he becomes a yogi.
A word of advice
Some meditators become frustrated with the slow pace of their
progress. If your inward journey is slow, please don’t feel discouraged.
You have undertaken an important but difficult journey, so don’t look
for quick results. Worthwhile results require practice and patience.
A Chinese proverb very rightly says, “One should not be afraid

of travelling slowly, but only afraid of standing still.” Once you have
started this journey, rest assured that you are moving forward.
Your job is to persevere and do your practice. Permanent bliss
comes only through Grace. It just happens. You cannot will it.
Do not expect anything from your Meditation and your life. Do
not compare your experiences with those of others, in Meditation
and in life. Remain open to anything that might happen in Meditation
and in life. Let go of your preconceived ideas about Meditation and
about life.
Meditate seriously but don’t become serious. Look at Meditation
as well as your life as a game. Play this game for the fun of it. Be
like a child. Play with Meditation. Play with life. Play with existence.
Do not always remain in a doing mood, get into a relaxed, playful
mood. Remember that the Enlightenment happens only in a playful
moment.
Points to ponder
• Meditation helps you discover your true identity. The day you
discover it, you transform. This transformation moves you from
the space of separation to being ‘one’ with all things.
• Exploring and experiencing your inner essence is your key
purpose. It ensures authentic joy, peace, love and harmony in
your life.
• You become truly successful when you take the journey within
and discover your true essence.
• Your inner essence is pure, gentle, loving and kind. You are
born with it.
• Self-discovery doesn’t make you any better or more important
than others, but it definitely liberates you from all falsehoods.
• Meditation is of no use, if you do not act upon your inner voice.
Intent, focus and Meditation must be teamed with action.
• Each moment of your physical life is precious. Place great value
upon your time and do your best with it. Seize each moment.
Live life from moment to moment as any moment can be the
moment of enlightenment.

• Mastery of life requires work. Wisdom is hidden inside you but it
takes work to unravel it. Remember, you can’t place a text book
under your pillow, sleep on it and hope to remember every
word the next morning. Just as a book has to be read and
understood a page at a time, life has to be lived a moment at a
time.
• Every individual has a unique path to truth. So don’t follow
anyone else. Create your own path and move on it. There are
no shortcuts in life.
• Be open to everything, especially the unknown. Accept things
as they are.
• Life is unpredictable. Welcome it unconditionally. Say yes to it.
• Let things happen in their own time, in their own way.
• Remain aware of everything that is happening, because you
don’t know how the awakening may happen.
• Life is Divine. Life itself is God. There is nothing that is not part
of the existence so there is nothing that is not divine.
• Don’t just read stories and doctrine from the scriptures,
experience God directly.
• Become a living example of your own Light.
Summary
A Regular Meditation helps us re-connect with our foundation,
our root system, by making us dive deep within.
A Each one of us has a center and a periphery.
A In the periphery, we live in the world of mind, dreams, desires,
anxieties, and mind-games.
A In the center, we live in the world of joy, peace, insights, and
wisdom.
A When we live only on the periphery we remain unhappy,
stressed, worried and anxious.
A The periphery and the centre are our two wings, which work in
unison to help us take off, fly and land safely.
A A meditator develops enough understanding and awareness not
to remain fixated either on the periphery or in the center.

A It is not our duty to force others on to the right path; our duty
is to respect their path as the right path for them.
A A balanced life embraces both the material and the spiritual.
A A meditator understands the apparent paradox of duality.
A Meditation bears its ultimate fruit when it is taken as an end in
itself, without trying to achieve something by it or through it.
A When a meditator begins to live in the present moment
unconcerned with any life goals, he becomes a yogi.
A Do not expect anything from your Meditation and your life.
A Do not compare your experiences with those of others, in
Meditation and in life.
A Remain open to anything that might happen in Meditation and
in life.
A Let go of your preconceived ideas about Meditation and about
life.
A Remember that the Enlightenment happens only in a playful
moment.

Life University
We Humans are the most advanced species on Earth with immense

potential.
However, we use only a very tiny fraction of our full potential.
Imagine what we would be if we use our full potential!
Would you like to realize your full potential?
If your answer is yes, please read on.
Through his own metaphysical experiences, Dr. Newton
Kondaveti, M.D., realized that every human has Innate Wisdom,
which is our connection to the source of our limitless potential. The
more connected we are to this Wisdom, the more we are able to
utilize our potential; and the less connected we are, the less we are
able to utilize our potential. He also discovered two reasons for why
wedo not use our full potential. They are:
• Firstly, we are unable to recognize our true potential due to the
limiting beliefs that we carry through the years - in this life and
from many lifetimes before.
• Secondly, although we are inherently powerful and truly
magnificent creators with limitless potential, we have a very
limited perception of our ‘Self’. We fail to realize that we are
multi-dimensional beings and that there are many dimensions
of our reality.
A belief is a thought that we keep thinking repeatedly. A
perception is a very deep-rooted belief that we accept as the absolute
truth. Spiritual wisdom has always explained clearly the relationship
between Consciousness, Thought and Creation.
Sri Krishna said, “Yad Bhavam, Tad Bhavati” (As the Thought,
So the Creation). Buddha said, “We are what we think. All that
we are arises with our thoughts. With our thoughts, we make the
world.”
229
Today, our understanding of Modern Physics and Quantum
Mechanics also shows us that Consciousness is the fundamentum
of the Universe, and that thought creates our reality. Therefore,
when we have limiting beliefs and perceptions, we are not able to
realize our full potential. By transforming our beliefs and changing
our perception of our reality, we can empower ourselves and realize
our full potential.
Life University is bringing about this transformation, through
the following chain of activities:
• We are carrying out the task of systematic dissemination
of information through presentations, publications and by
facilitating practical experiences in specially designed courses
and workshops, to help people find out the true nature of their
own reality.
• This understanding leads to self-empowerment, which is an
increased awareness that each one of us is inherently connected
to the cosmic source of infinite power and potential, and that
we can create all experiences in our reality in accordance with
our intentions.
• As a result, we no longer blame others for our circumstances
and situations and begin to take self-responsibility for bringing
about the desirable changes in our lives.
• Taking self-responsibility means looking ‘within’ to identify the
areas that need correction and making the required changes
‘within’ oneself.
• Going within is the only way to realize our inherent
connectedness to the cosmic source of infinite power and
potential.
• Through this connection comes the realization that everyone
else is also connected to the same source.
• This realization leads us to a feeling of oneness that brings
about a state of peace and joy.
• The single most important practice to achieve Self-
empowerment is Meditation. The Science of Meditation is the
most fundamental science, which is urgently needed for the
whole of humanity.

Life University has‘18 Schools of Wisdom’ to teach us the
different aspects of our reality, thus helping us to realize our
multidimensional nature. We are like diamonds and the 18 schools
help us to uncover and polish them, thereby revealing their many
facets and true brilliance.
The 18 schools are:
Jnana Peetha of Jnana Peetha of Jnana Peetha of
Spiritual Sciences Transpersonal Sciences Life Sciences
• Meditation • Aura • Spiritual Fine Arts

• Reincarnation • Third Eye • Spiritual Agriculture
• Kundalini • Astral Travel • Animal Welfare
• Healing • Psychokinesis • Spiritual Leadership
• Rediscovery of • Mediumship and • Spriritual Parenting
Scriptures Channeling • Spiritual Education
• Enlightenment • Dreams in all walks of Life
Life University is teaching people ‘how to live life in its totality’

as opposed to the conventional practice of only teaching ‘how to
make a living’.
Life University is much more than just an educational institution.
It is a Spiritual community, comprising of people who understand
Spirituality, practice it and live in ‘Oneness Consciousness’. It is a
team of light-workers who are recreating ‘Paradise on Earth’.
Life University is the Vision of Dr. Newton Kondaveti, M.D.,
a New Age Master and an awakened being. Interestingly, the
inspiration for this amazing Vision came from one of his past life
memories where he saw himself as an ‘Acharya’ teaching Buddhist
Wisdom, with special emphasis on Reincarnation and Law of
Karma, at the ancient university of Takshashila.
Life University empowers individuals by ‘Awakening Wisdom
Within’. Its ultimate purpose is to go beyond all that has ever been
achieved till date, and to become a catalyst of global transformation
by serving as a role model that can easily be replicated all over the
world.
231 Life University

About the Author
Chitra Jha, a truly multi-dimensional personality, wears many
hats. She has been a specialist nursing officer in the Indian Army,
a homeopath, marital and pre-marital counselor, promotive and
preventive health care provider, lifestyle and stress manager, soft
skills and life skills trainer, spoken English educator, verbal ability
instructor for CAT and GMAT, parenting coach, motivational
speaker, Reiki master, past life regression therapist, ‘inner child
work’ facilitator, ‘re-birthing breath work’ therapist, spiritual scientist
and a prolific writer. She has also authored a book titled, ‘Achieve
Your Highest Potential’ for Penguin India.
Chitra has been a meditator since 1999. She firmly believes
that each human being possesses infinite potential, waiting to be
explored and exploited. Her favorite quotes are, ‘Physician, heal
thyself’ and ‘Let’s walk our talk.”

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The

Art & Science of

Dr. Newton Kondaveti, M.D.

Written by Chitra Jha

Achieve Your Highest Potential

Copyright © 2012, Dr. Newton Kondaveti

No reproduction without permission.

Note: This book is not designed to be a treatment regimen that advocates

Cover design: Sridhar Kompally

Printed and bound in India by

The Art & Science of Meditation vi

The Art & Science of Meditation x

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Once upon a time, there was a powerful and wealthy

Most of us do not understand that we are spiritual beings having a

The Art & Science of Meditation xvi

The Art & Science of Meditation xviii

Love and Light,

The Art & Science of Meditation xx

I am eternally grateful to him for choosing me as his scribe.

I am also grateful to the Unseen Power, which completely

I offer this manifestation of my meditative experience to that

It was in February 2011 when Dr. Newton offered me the sacred

‘Chitta’ is the Sanskrit name given to the entire mind-stuff,

The Art & Science of Meditation 6

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The Art & Science of Meditation 14

Meditation is not an intellectual process.

Meditation is not worship

Meditation is not chanting of mantras.

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Constant repetition of a name or mantra is known as ‘Japa’,

19 What Meditation is Not?

Meditation is not visualization

The Art & Science of Meditation 20

21 What Meditation is Not?

The Art & Science of Meditation 26

27 Myths and Misconceptions about Meditation

The Art & Science of Meditation 28

29 Myths and Misconceptions about Meditation

The Art & Science of Meditation 30

31 Myths and Misconceptions about Meditation

The Art & Science of Meditation 32

Myth buster: Meditation can be practiced while living a regular

33 Myths and Misconceptions about Meditation

The Art & Science of Meditation 34

35 Myths and Misconceptions about Meditation

The Art & Science of Meditation 36

"Are you……too young to meditate...

37 Myths and Misconceptions about Meditation

The Art & Science of Meditation 38

39 Myths and Misconceptions about Meditation

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The best time for Meditation

The Art & Science of Meditation 56

Anytime is a good time for Meditation

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