I have actively practiced and taught meditation and breathing techniques for 45 years. My teachers were trained in the Himalayan Mountains in India, Nepal, and Tibet. In my practice of holistic medicine I offer individualized instruction on meditation using chakras, mantras, and the breath. I have also taught meditation courses nationally and internationally through the Himalayan Institute and Sivananda Yoga Ashrams.

General description of meditation – adapted from my book, How to Meditate Using Chakras, Mantras, and Breath

Meditation is sustained and uninterrupted concentration that leads to a highly focused mind. Meditation begins with concentration, which helps make our mind steady. When prolonged concentration leads to the continuous flow of the mind towards one object, this becomes meditation. To maintain and deepen meditation, the mind must have something to focus on. These objects of concentration not only focus the mind but also have the inherent ability to lead the student to more expanded states of awareness. The objects typically used are sounds (mantras), visual images (yantras or chakras), light, breath, or specific types of prayer.

There are several specific goals of meditation. The first is to liberate the mind from disturbing and distracting emotions, thoughts, and desires. The mind is transformed from a state of unrest and disharmony to a state of calmness and equilibrium. Another important goal of meditation is to bring the unconscious mind into conscious awareness in order to gain greater control over thought processes and emotions. The ultimate goal is to attain expanded states of consciousness in which we not only have in- creased awareness of previously unconscious thoughts and feelings, but also awareness of more subtle and universal principles, and comprehension of the world in a more complex and integrated way. In this state, we can experience great joy and inner peace.

Neutral and nonjudgmental observation of the content and experiences of the mind should accompany the process of meditation. It is important to avoid being attached to the contents of the mind during meditation because the desire to attain something or to have certain types of experiences distracts the mind from its focus and will interfere with continued concentration. This can lead to losing the calmness and contentment that normally characterize the steady mind.

As the power of concentration develops through the practice of meditation, our physical and mental abilities may also increase. It is important not to use these abilities for selfish purposes because this would interfere with the development of compassion and humility, which are very important qualities that arise from deep meditative practices. Self-indulgence and the need for self-gratification limit us to the narrow confines of our own individual mind and inhibit the experience of expanded states of awareness.

The technique of meditation is actually quite simple and systematic. When practicing meditation, we sit on a chair or on the floor with a straight spine and with hands placed comfortably on the lap, thighs, or knees. The eyes are closed gently. Using our mind, we relax each body part, beginning at the head and ending at the feet. We then regulate breathing by using the abdomen and diaphragm to move air in and out of the lungs. During inhalation the upper part of the abdomen moves out, away from the body, and on exhalation the abdomen moves back towards the body. Next, we adjust our breathing rhythm to become efficient, smooth, deep, and without pauses or hesitations. We then withdraw our senses from the outside world and direct all attention inwards. We follow this by concentrating on a sound (mantra) and also on specific energy centers within the body (chakras.)

During meditation, when thoughts, emotions, or desires arise, we observe the nature and content of these mental phenomena. We do not force our thinking to stop but instead we allow our thoughts to cease on their own. We simply return our focus to the object of concentration, such as our mantra. As thoughts arise, they are allowed to gently come into the mind and then to pass effortlessly out. We calmly bring our focus back to the object of concentration. Slowly, the process of letting go and refocusing becomes easier and is accomplished more quickly and meditation deepens naturally. With persistent practice, the mind gradually becomes identified with the object of concentration. This allows the individual to experience deeper and more highly refined states of consciousness.

During meditation, when thoughts, emotions, or desires arise, we observe the nature and content of these mental phenomena. We do not force our thinking to stop but instead we allow our thoughts to cease on their own. We simply return our focus to the object of concentration, such as our mantra. As thoughts arise, they are allowed to gently come into the mind and then to pass effortlessly out. We calmly bring our focus back to the object of concentration. Slowly, the process of letting go and refocusing becomes easier and is accomplished more quickly and meditation deepens naturally. With persistent practice, the mind gradually becomes identified with the object of concentration. This allows the individual to experience deeper and more highly refined states of consciousness.

Meditation has three key components: the person who is meditating, the technique of meditation, and the object of concentration during meditation. As the practice deepens, aware- ness of the technique is gradually eliminated. This occurs because as focus on the object of concentration becomes steady and automatic, awareness of the process diminishes until finally we cease to be conscious of it at all. Next, we lose awareness of ourselves as the mind identifies completely with the object of concentration. Finally, the object of concentration itself disappears as the mind becomes completely permeated with the object by its constant association with it. After all three components have disappeared, there is no awareness of our separateness and we experience a state of expanded consciousness.