Understanding Meditation

Humans possess an extraordinary ability to engage in relentless thinking. We often start a task, become sidetracked, and forget our original intention—like entering a room and losing sight of our purpose.

Our minds are in constant motion, preoccupied with projects, chores, and the day's agenda. We ponder work-related matters, including office dynamics, aspirations, and regrets, leading to an endless cycle of thoughts.

Moreover, we act as our own time travelers, quickly shifting between past memories and future concerns.

Meditation serves as a means to interrupt or at least pause this incessant flow of thoughts.

Why Do We Meditate?

Many of us feel fatigued by the constant cycle of thoughts and seek to experience something different.

"I meditate so that my mind cannot complicate my life." — Sri Chinmoy

We aim to understand our thoughts. What beliefs and emotions define us?

"Quiet the mind, and the soul will speak." — Ma Jaya Sati Bhagavati

"The quieter you become, the more you are able to hear." — Rumi

"With regular and deep meditation, you will find yourself acting from a place of inner peace." — J. Donald Walters

This inner peace reflects our true selves. Although it may feel obscured at times, it is always present.

We practice meditation with the understanding that life unfolds in the present—this moment—rather than in the past or future.

"Approach each moment with freshness; its potential lies in awareness. We observe it deeply, then let it flow into the next moment." — Jon Kabat-Zinn

"Meditation is about accepting what exists." — Victor Davich.

"Your aim is not to fight with your mind but to observe it." — Swami Muktananda.

Thus, meditation is a welcomed stillness of the mind.

What to Expect from Meditation

Initially, meditation may feel unfamiliar and filled with uncertainties. You might wonder if you're doing it correctly, where to place your hands, what to do when your thoughts drift, and how long to meditate.

With time and practice, these questions will fade.

I have experienced both deeply insightful meditations and some that felt unproductive. That’s perfectly fine; it’s unrealistic to expect every session to be extraordinary. If they were, the remarkable would lose its significance.

Meditation and Well-Being

Meditation has garnered interest from medical researchers. A study by the Mayo Clinic identifies several benefits associated with meditation.

Through meditation, you can alleviate the daily information overload that contributes to stress.

The emotional and physical benefits include:

• Gaining a fresh perspective on stressful situations
• Developing stress management skills
• Enhancing self-awareness
• Focusing on the present
• Reducing negative emotions
• Boosting creativity and imagination
• Increasing patience and tolerance
• Lowering resting heart rate and blood pressure
• Improving sleep quality

From a Broader Perspective

Awareness increases significantly.

You start to realize that life is richer than what we have been taught. It is filled with mystery, wonder, and joy—available for us to embrace. All it takes is a willingness to slow down and observe.

We learn that we are more than just our physical selves.

"Awareness… helps us recognize that, even amidst fragmentation, our fundamental nature is already whole." — Jon Kabat-Zinn

"Meditation involves observing thought itself… Our thought patterns can be constricted, inaccurate, and habitual, often imprisoning us." — Jon Kabat-Zinn

Awareness brings a deep sense of groundedness.

As you gain insight into your true self, you develop resilience against the judgments of others. You know who you are; others see only their perceptions of you.

Awareness cultivates compassion.

Understanding your true self fosters empathy. As your mind expands to embrace new experiences, you begin to perceive and feel more deeply, allowing for a different relationship with the world around you.

You witness joy and recognize the struggles of others.

This heightened sensitivity enriches your life in ways beyond measure.

With awareness comes gratitude.

As you appreciate the magnificence of your being, you naturally feel thankful for the present moment and this life.

You’re discovering who you are!

Your perspective shifts—finding joy in the little aspects of daily life.

You recognize that these sources of joy are plentiful.

And you feel grateful!

"You possess a treasure within you that is infinitely greater than anything the world can provide." — Eckhart Tolle.

Why Do Some Find Meditation Challenging?

Some perceive meditation as unrealistic or disconnected from the “real world.”

This cultural stance stems from a limited view of reality. Advocates argue that the real world consists of individuals working to fulfill their needs and desires, leaving no time for introspection.

No time for self-reflection.

This viewpoint reminds me of bricklayers who tirelessly build a structure without taking a moment to appreciate their creation. Work is essential, but one can choose to engage with life either with their head down or up.

There is immense joy in viewing life as more than a series of monotonous tasks. It’s a matter of perspective—head down versus head up.

Some assume that meditation is a means of escaping reality.

While it is true that some use meditation to find solace from their pain, many others engage fully with life as it unfolds. They honor every thought and feeling as part of the present moment.

"The goal of meditation is not to eliminate thoughts or emotions. Rather, it is to become more aware of them and learn to navigate through them without getting stuck." — Dr. P Goldin.

"Meditation is not an evasion; it is a serene encounter with reality." — Thich Nhat Hanh.

"Meditation is being present to what is happening—within our bodies, feelings, minds, and the world around us. Every day, children suffer from hunger, and nations possess enough nuclear weapons to destroy our planet. Yet, the sunrise is beautiful, and the flower that blooms today is a miracle." — Thich Nhat Hanh.

Some individuals have attempted meditation and determined it is “not for them.”

Perhaps the issue lies in the technique.

Maybe the sitting position is uncomfortable. They might only be aware of the seated method of meditation.

While many believe that true meditation must be practiced while seated, others disagree. For them, meditation can take many forms.

Returning to the Mayo Clinic's insights, recognized forms of meditation include:

• Guided meditation. Often referred to as guided imagery, this technique involves visualizing relaxing places or situations, engaging multiple senses. A guide or teacher may lead you through this process.
• Mantra meditation. Here, a calming word or phrase is silently repeated to minimize distracting thoughts.
• Mindfulness meditation. This practice emphasizes being present and aware, focusing on your experiences during meditation, such as the rhythm of your breath, while observing thoughts and emotions without judgment.
• Qi Gong. This method combines meditation, relaxation, physical movement, and breathing exercises to maintain balance.
• Tai Chi. A gentle form of martial arts, tai chi involves performing slow, graceful movements while practicing deep breathing.
• Transcendental meditation. This straightforward technique involves silently repeating a personally assigned mantra to induce profound relaxation and inner peace without requiring concentration.
• Yoga. This practice combines physical postures and controlled breathing to cultivate flexibility and a calm mind while focusing on the present moment.

Some might have undergone meditation training and hesitate to commit to all the necessary steps for “proper” meditation.

For these individuals, I suggest reflecting on what relaxes them. What activities do they engage in to clear their minds?

Listening to music, cooking, walking, or exercising are all forms of meditation.

Zen Masters would recommend that when you cook, you should cook—immersing yourself fully in the experience rather than splitting your focus between cooking and thinking. Life happens in the moment; embrace it!

Slow down and open your mind.

"The best meditation is effortless; it is a gentle awareness." — Maxime Lagacé.

Some may feel meditation is “not for them” because their minds are always racing, and attempting to silence them is frustrating and feels artificial.

Indeed, all of us experience wandering thoughts. Different approaches address this phenomenon.

Some practitioners refer to it as the “monkey mind.” To manage the “monkey mind,” they suggest giving it tasks, like counting breaths or repeating mantras.

Others do not give the “monkey mind” much space. Instead, they focus on concentration.

"Do not resent the emergence of thoughts; simply understand that our original mind transcends thought. Therefore, regardless of what arises, do not engage with it. Illuminate the original mind, and no further understanding is needed." — Zen Master Bankei Yotaku.

"The mind may wander in countless directions, yet on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms." — Thich Nhat Hanh.

Some teachers encourage simply allowing thoughts to arise, letting them come and go without attachment.

"In meditation, we mindfully observe the river of thoughts and feelings. We reflect on their emergence, presence, and eventual disappearance. This thought or feeling exists within me, will linger for a while, and then fade because it is impermanent." — Thich Nhat Hanh.

"Notice any labels. Release the labels. Just feel who you are—feeling, cultivating moment-to-moment awareness. Ride the wave of ups and downs, good and bad, strong and weak, until you recognize that these labels do not fully capture your experience. Trust your deepest strength to remain present and alert." — Jon Kabat-Zinn.

Having a wandering mind is a natural part of being human. Learning to coexist with it can be challenging. Yet, many have discovered ways to navigate the distraction. They are not enlightened beings; they are ordinary individuals with a genuine desire for spiritual growth.

If you yearn to be more and live more fully, you can!

Summary

We have traversed significant territory. Starting with the notion of meditation as a form of mental rest, we explored what you can expect from meditation.

The Mayo Clinic provided medical insights into meditation’s emotional and physical advantages.

Non-medical benefits highlighted the transformations that occur through awareness—enhanced compassion, gratitude, and joy.

Next, we examined why some individuals struggle with meditation.

We discussed the “WooWoo” factor, the misconception of meditation as an escape, disenchantment with technique, and the common struggle to manage a wandering mind.

Hopefully, you leave with greater curiosity about how meditation could enrich your life—what marvels await you. There is no doubt that meditation will transform you over time. You deserve to discover your true self!

You can achieve this.

"I have lived with several Zen masters—all of them cats." — Eckhart Tolle

Resources

Eckhart Tolle: The Power of Now

Jon Kabat-Zinn: Wherever You Go There You Are

Pema Chodron: When Things Fall Apart

Thich Nhat Hanh: Your True Home