What is meditation and how is it done?

Meditation entails observing the mind with impartiality, devoid of judgment, and accepting things, sensations, feelings, and situations as they are, allowing oneself to relax in the present moment. The stillness of the body aids in calming the mind, thus finding a serene, quiet space and closing one’s eyes can facilitate this process. Being surrounded by natural settings can further enhance relaxation and offer deeper insights into the workings of the mind.

As for the practice of meditation, timing is crucial. The optimal time is early morning, between 4 to 6, when the mind is at ease and the body rejuvenated from sleep. Sitting on a mat on the floor with a straight and erect spine, keeping the head aligned, and closing the eyes, one begins by observing the breath. Witnessing the inhalation and exhalation, being mindful of body sensations, and focusing attention on each body part, both externally and internally, while maintaining equanimity toward change.

The objective of meditation is to cultivate continuous awareness of internal processes—body, mind, energy, thoughts, feelings, and sensations—observing them without interference. Through this practice, one develops a deeper understanding of life, death, the universe, and our true purpose.

Meditation can indeed be described as a set of techniques aimed at fostering a heightened state of awareness and focused attention. It involves using methods like mindfulness or concentrating on a specific object, thought, or activity to train attention, enhance awareness, and attain mental clarity and emotional stability.

Incorporating elements of concentration and relaxation, meditation is often complemented by yoga practices. Just as there are various styles of yoga, there are also diverse approaches to meditation.

Initially, the focus in meditation is on finding a focal point or method to minimize distractions. Some common methods of focusing include:

1. Sound: Repeating a mantra, phrase, or sound.
2. Visualizing: Creating mental images, such as picturing a lotus flower or visualizing energy points in the body (chakras).
3. Gazing: Fixing the gaze on a physical object, like candles, flowers, or pictures.
4. Breathing: Observing the breath and its sensations as it flows in and out of the body.

The benefits of meditation are supported by research, which indicates physiological and psychological changes during meditation. For instance, studies have found that individuals practicing meditation tend to perspire less, have a slower respiration rate, and exhibit lower blood pressure compared to normal conditions.