Practicing Constant Awareness of Breath at Entrance of Nostrils

bird flying in blue skyConstant awareness of breathing at the entrance of nostrils is an ancient Buddhist practice called Vipassana in Pali language for the cultivation of detached constant seamless clarity of awareness, the phenomenon of knowing detached from known and unknown without giving rise to inner knower.

This practice is also called Anapanasati in Pali language meaning energy of inhalation and exhalation. Through detached clear seamless awareness, knowing happens correctly in the right context.

Breathing starts due to different cause and conditions like physiological impulses and atmospheric air pressure. Breath is the means to inhale natural energy that fuels processes of life giving rise to phenomenon of wakefulness, consciousness and awareness, the phenomenon of experiencing and knowing evolved to different degrees.

Awareness of Breath Stops Mind

You cannot think and remain aware of breathing at the same time. Awareness of breath at the entrance of nostrils can stop chain of thoughts. Without chain of thoughts, there is no mind. Without mind, awareness is seamlessly clear without distractions and focused on reality. No mind is one of the important factors of deep meditation.

Constant clear seamless awareness in between two consecutive thoughts gets detached from experiences. Such detached clear seamless awareness is a matured reflective function of knowing detached from known.

Through intuitive insight, you can recognize truth of your nature as clear seamless awareness, the phenomenon of knowing, arising due to your harmoniously integrated indispensable constituent cause and conditions.

Detached clear seamless awareness in between two consecutive thoughts is like brightness of life due to which experiences are known correctly in the right context.

How To Practice Awareness of Breath at Entrance of Nostrils

Awareness of breathing is practiced by paying attention to each and every incoming and outgoing breath at the entrance of nostrils so that you do not get any opportunity to think. Remain aware of breath at entrance of nostrils but not the nostrils.

Remain relaxed and aware of each and every breath at the entrance of nostrils like a just born infant breathing for the first time without any mind.

With an empty stomach, find a comfortable place (preferably in nature) to practice. Cheerfully and without any cravings, relax while sitting comfortably for meditation in right posture in which knees are not above the level of lap. Seat should neither be too soft nor too hard.

Keep appropriate gap between knees, bent comfortably enough to keep lower back comfortably straight (without bent in between sacrum and lumbar spine). Spine should be neutral, neither reclining forward nor leaning backward. Keep rest of the body, including neck and shoulder, naturally relaxed.

Close the eyes in order to avoid visual distractions for mind so that you can focus completely on awareness of breath at the entrance of nostrils.

Remain aware of each incoming and outgoing breath at the entrance of nostrils so that you do not get opportunity to think. Your attention on breath at the entrance of nostrils should be one pointed like saw cutting the wood at a single point.

While trying to stay aware, body may get tensed and attention may wander with the thoughts. Keep your body naturally relaxed and constantly bring your attention back to your breath at the entrance of nostrils.

Do not concentrate but remain aware of breath as if relaxing in a conscious sleep. If you concentrate, it will give rise to stress and self, whereas if you remain aware of breath at entrance of nostrils, you will relax in seamless clarity of awareness.

Practice mindfulness of breath at the entrance of nostrils until thoughts stop and you can remain seamlessly aware in the gap between two consecutive thoughts.

After the practice, lie down for some time so that the deeply relaxed body becomes normal and ready to resume normal activities.

Practice mindfulness of breath at the entrance of nostrils regularly. With regular practice, you will be able to remain aware in gap between consecutive thoughts. The gap between consecutive thoughts is freedom from effect of experiences and mind. You and your actions will not be influenced by experiences or mind.

Breathing has to be natural and without force or control. Relaxed body, calm mind, and correct posture rectifies breathing and makes it natural.

With constant awareness of breath at the entrance of nostrils, the breathing can eventually become deeper, fuller, slower and less frequent. Awareness of breath should be constant in such a way that you do not get any opportunity to think. In fact, you cannot think and remain aware of breath at the same time.

During this practice, breathing can become so slow that it will seem suspended even if all the airways are open. Just remain aware of it at the entrance of nostrils. Increase your stamina and capacity to remain aware of breath for longer and longer period of time.

As you remain seamlessly aware of breath at the entrance of nostrils, you will realize that you become thoughtless and disappear psychologically. The notions of self will disappear as if it was never there psychologically just like at the time of your infancy.

Rest and disappear psychologically in that thoughtless awareness as long as possible. If thoughts appear, again focus on the breath at entrance of the nostrils.

Without any activities in the mind, completely relax and let go any remaining feeling of being inner self. Fully aware without inner self, you dissociate and disappear psychologically to get detached from known and unknown. Fully aware without inner self you reflect and become self-aware without inner self thus remaining aware of being aware in between eyebrows and relax in deep conscious sleep as if hibernating.

With eyes closed, without activities in the mind remain aware of being aware but detached without inner self, without looking at the darkness in front of eyes. Relax in that state of detached awareness without inner self, as if in deep conscious sleep like a state of hibernation.

Recognize the knack of detached seamlessly clear awareness of being aware or deep conscious sleep and enjoy it whenever possible.

Keep body relaxed internally and externally during this exercise. A relaxed body allows smooth flow of vital forces mobilized by breathing and makes surplus vital force available for brain to stay focused and aware of breath at the entrance of nostrils.

When body is totally relaxed, your mind can calm, you can easily disappear psychologically, and awareness can detach from experiences while the breathing is involuntarily abdominal or diaphragmatic.

By keeping your body naturally relaxed, the mobilized vital force can refresh the chronically conditioned voluntary and involuntary strata of your personality and render it supple.

How Awareness of Breath Works

Practicing meditation through awareness of breath at entrance of nostril stops mind and makes you fully aware without feeling of being inner self.

When you are aware of breath, breathing is natural and not according to activities in mind. Hence constant awareness of breathing liberates you from mind and compulsive thinking. By remaining aware of breath, you are natural beyond mind and self-image.

Water needs constant heating till it reaches the boiling point and becomes vapor or a wand of rubber needs to be stretched beyond certain threshold for it to break. Similarly, a constant awareness of breath is necessary until a threshold is reached at which, only awareness remains detached from experience of breathing and mind.

Initially this detached awareness is momentary but by practice it can last longer and easily recognizable as the natural truth of your nature without inner self or self-image.

Effect On Body And Mind

Awareness of breath meditation benefits include deep stress relief, relaxation, healing and rejuvenation due to improved respiration and circulation.

Relaxing and constantly staying aware of breath at the entrance of your nostrils can cause attention to come in present moment and breathing to become slow and deep. Breathing rate can fall as low as 3 to 6 deep breaths per minute.

Laboratory studies has found that slow deep breathing exercise synchronizes rate at which heart receives blood, rate at which heart pumps blood, rate at which lungs are perfused and rate of alveolar gaseous exchange. This can improve cardiorespiratory system. This can also optimally charge blood with oxygen and remove dissolved gaseous toxins like carbon dioxide.

Peculiar diaphragmatic movement in slow deep breathing has a lowering effect on blood pressure. Blood and body is oxygenated thoroughly and can get charged with more vital force thus casting a restorative influence on your physiology.

Scientists also claim that continuous slow deep breathing has two-way effect on nervous system due to which the autonomous response of body to stress and recovery from it improves. However, people with certain clinical conditions should practice slow deep breathing only after expert medical advice.

By staying constantly aware of breath, you constantly remain thoughtless. This can blur the impressions of past experiences on mind and eventually wipes out your past psychological condition. This exercise is a process of grilling in to your voluntary and involuntary psyche. Each layer of mind is peeled, sublimated and transformed. Your mind becomes empty just like when it was at the time of naturally fulfilled infancy.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/

Natural Principles of Eating Healthy Diet

Food is an important fuel for processes of life. As far as processes of life is concerned, natural richness is always right. Food should be as natural as possible. Eating healthy natural diet is not only good for human health but also healthy for natural environment and biodiversity.

Wrong Diet Can Cause Subliminal Stress

If you eat wrong food in order to fulfill your hunger and titillate your taste buds, your autonomous physical personality will get subliminally stressed affecting spiritual health without you ever realizing it.

Diet that weighs heavily on intestines, stomach and smooth muscles can build rigidity in the body, especially the biped humans. Overall body and Intestines respond differently to the diet that is available for digestion. The gut is happy if the diet is nutritious whereas it gets overworked if the diet is not nutritious.

Stress is one of the factors that can negatively affect your life and actions. By eating the right food, body is not only nourished but also relieved of some stress.

Natural Human Diet

Natural human abilities may be designed and empowered to eat a diet that is comprising of plants and small life-forms. For example, you cannot eat a cow or goat as naturally as you can eat an egg or a potato or milk. Hence, eating cow or goat is not as natural for humans as eating fruits, vegetables and small animals.

However, by the principle of “treat others as you would like yourself to be treated” taking life for food is not a good idea for civilized humanity. Also, non-violence towards innocent life forms is higher philosophy and principle of life that can guide you in the right direction in the greater scheme of living.

Scientists, nutritionists, food corporations, religions, cultures, and traditions make claims and counter claims about healthy eating. That leaves us confused about what exactly should be eaten.

You can follow the richness of nature without bothering yourself about the claims and counter claims about food. Let the rich mother nature decide what you eat. 

Eat Naturally Existing Organic Nutritious Food

Try to eat food that can grow naturally and exist naturally in edible forms. For example, try to eat ripe fruits and vegetables.

By eating food in its natural state, you will eat only as much as you need and save yourself from the harm of overeating processed food. Your body will absorb the right quantity of food at the right rate.

Eat Minimally Processed Food

If you have to eat processed food, try to eat minimally processed food. While processing can neutralize defensive chemicals in natural food while making it palatable and nourishing, unnatural processing can destroy the liveliness of food and its natural qualities.

Unnaturally processed food like refined carbohydrates, unnaturally preserved food, unnatural fats etc.. are proven to produce harmful effects on body like obesity, cancer, low energy, diabetes, heart disease, kidney failures etc.

Follow Natural Healthy Cooking Practice

Process is natural if it can be repeated by human single handedly using natural resources. Do not destroy the natural quality of food in the name of religion, culture or tradition.

Processing food can make it last longer, makes it palatable, easy to digest and absorb. Hence, food has been processed since ancient times. Try to eat food that is processed by natural means. For example, cooking (in vessels that have been used for thousands of years like clay pots, cast iron etc..), freezing, drying, pickling, boiling, triturating, steaming, adding natural preservatives etc.. are some of the natural food processing techniques.

On the contrary, cooking under high pressure, adding synthetic chemicals for preservation and processing, using unnatural food processing techniques, unnatural flavors can greatly affect the liveliness and natural richness of the food.

It is always advisable to use processes that replicate nature and which have been used for thousands of years by humans without aid of technology. 

Heavily processed food may satiate hunger but does not nourish. Rather, it burdens the body, gets deposited in body like garbage as a result of which you do not get nourished, and you feel like eating more.

Know What You Eat

When you buy packaged food, most of the time the ingredients will include preservatives, stabilizers, colors, flavors etc.. which do not exist naturally. Do not eat what does not exist naturally.

Rather, go for the food which has mixture of naturally existing food ingredients. The safety studies of food are conducted to meet government regulations only.

The safety studies regarding additives do not prove that no harm is done by the food or it’s ingredients. It is wise to trust richness of nature when it comes to processes of life like eating.

Eat Balanced Diet Including Diverse Natural Foods

Except in case of allergic conditions, eating a diverse type of foods is advisable rather than eating food supplements. This way you will not only enjoy the food but also get wide variety of nutrients that you need. By eating diverse variety of natural foods, you will also support the diversity of rich nature.

However, eat food supplements like multivitamins with minerals if you cannot eat rich healthy natural diet.

Hunger Is The Best Recipe

Hunger is a natural biological state. In affluent societies, people have almost forgotten hunger. It is necessary for the body to build hunger so that you can enjoy food. Due to lack of hunger, you crave for exotic and intense tastes and end up eating unhealthy unnatural food.

Hunger has other health benefits like fasting-like effect on body. In order to enjoy natural and simple food allow hunger to build. Then you will not crave for exotic or intense tasting foods. Hungry, you will relish nature. Hunger is the best recipe.

Eat Moderately

Moderation is a golden rule for everything in life. Food is no exception. Overeating induces lethargy and distends the stomach. Under eating may leave you undernourished and unsatisfied. Eating in moderation is one of the golden rules.

Eat With Awareness of Your Eating Habits

For healthy eating, you should be aware of your own eating habits, what you are eating, and what kind of effect food has on your body. By being aware while eating, not just your palate but your whole body is receptive to what you eat.

Awareness and eating natural food is necessary for healthy eating rather than intricate sciences and logic of scientists, nutritionists and food corporations.

If you are fully self-aware, you are sensitive towards your nutritional requirements depending on your lifestyle. Select your diet according to how you feel after eating it and do not entirely depend on advertisements.

Eat at The Right Time

Eat a sumptuous breakfast, eat moderate lunch and eat less food for dinner.

Eat sumptuous breakfast because the absorption of food is vigorous in the daytime. Try to eat dinner before sunset because in the evening your biological clock is geared towards sleep. Eat while seating in right posture so that you do not eat too much nor too little and food is optimally digested and absorbed.

Running Meditation with Right Posture and Breathing

Running long distance with awareness of breath and right posture can become a natural meditation practice.

Long distance running is one of the open secrets of personal happiness and successful.

Horse running on seashoreHowever, in modern society running is becoming extinct from day-to-day lives. Rarely, we experience the chaotic breathing, which we would if we were to run regularly. Populations living in the cities do not have the time, space, or the clean air necessary for healthful running.

By not running, we are killing our own natural potential. By not running we are ignoring a powerful tool given to us by nature for our physical and psychological empowerment.

Health Precaution Before Running Meditation

Attempt this method of running meditation only if you are physically fit.

Do not attempt this method of running on your own if you have underlying clinical conditions including but not limited to obesity, osteoporosis, heart, kidney, hernia, asthma, convulsions, diabetes.

Give up this exercise at slightest indications of pain or other warning symptoms (not exhaustion) in any part of body but not limited to head, chest, stomach, hips or abdomen.

If you have underlying clinical conditions, but you want to run long or short distances, seek expert medical advice.

Preparation for Running Meditation

Chose an ideal day on which you are at leisure and feel fresh.

Prepare yourself for running after emptying the bowels and with empty stomach (run after 3 – 4 hours after eating). Take care to keep yourself hydrated by drinking little water. Drinking too much of water can make your stomach heavy.

Wear lose, light-weight clothes. Wear light-weight shoes, which fit well and has good shock absorbing soles.

Chose a familiar track without pitfalls ideally in a natural setting free from pollution and traffic. While running take care not to step onto any obstacle or pit.

Do not listen to music, speak or engage in self-talk, imaginations, recitation or thinking while running. Just try to stay seamlessly focused on breath at the entrance of nostrils.

Right Posture For Running Meditation

Start running naturally, neither too fast nor too slow, so that you can run long distance without getting out of breath.

Keep your upper body naturally relaxed and lower back straight. When lower back is straight, spine is neutral. A neutral spine is neither stooping forward nor reclining backward.

With straight lower back and neutral spine, breathing can engage entire lung capacity and circulation has minimum resistance.

Running with straight lower back can also eventually align legs, hips, diaphragm and ribcage optimally to give you a naturally optimum posture.

Naturally optimum posture improves circulation of vital force and nerve impulses in body.

Right Awareness of Breath For Running Meditation

While running, maintain constant awareness of incoming and outgoing breath at the entrance of nostrils so that you do not get opportunity to think. Remain aware of breath at entrance of nostrils but not the nostrils.

At a point where you feel exhausted, reduce the speed but continue to focus your attention on the breathing. Do not stop breathing. Run to breathe and breathe to run.

You will realize that if you breathe more you can run more and if you run more, you can breathe more while staying aware of breath at the entrance of nostrils. You will also realize that breathing becomes kind of fuel-supply for running. You may experience first, second or third winds while running with such on-pointed focused awareness.

If you feel too tired to breathe through nose, breathe through mouth for some time while keeping the attention focused on breath inside the mouth. When comfortable, again breathe through nose and focus your attention on breath at the entrance of nostrils.

Breathe slowly or fast while you jog with constant focus of attention on breath at the entrance of nostrils. Constant focus of attention on breath will keep the mind calm and awareness constant.

After you feel completely exhausted, end the jogging after a spurt of fast running with all your strength while you remain or aware of breath at the entrance of nostrils.

In order to end running, do not stop immediately (only if you do not have warning symptoms). Keep walking till your breathing becomes normal.

You can supplement running with strength building exercises like squats, push-ups, crunches and executive pull-ups while keeping lower back neutral. This can help you to increase your running stamina and create more space for circulation of vital force in your body.

Increase distance and duration of running slowly every day or after couple of days. Leaving a gap of couple of days allows body to readjust with the new physiological changes while healing any wear and tear.

Benefits of Running Meditation

Running meditation through right posture with awareness of breath can improve your running stamina.

Deep chaotic breathing bring about intense oxygenation and circulation of blood. This can improve your immune system and metabolism. This can boost your resistance to diseases and illnesses.

If your heart is not weak, it will be strengthened by intense breathing with awareness.

Brain can release endorphin that gives feeling of wellness and happiness.

The induced movement of diaphragm and intercostal muscles can massage visceral organs and profuse them with oxygenated blood.

Such breathing may filly you with energy and relieve you from depression and lethargy.

The body heat and optimized circulation of vital force can make body supple if not flexible.

Generates as sense of lightness and agility.

And many more benefits of meditation!!!

How to Go Deep in Meditation: A Natural Knack

Meditation is a natural, good-to-know, life-skill that can significantly improve the quality of life-experience. Learning to meditate from beginner to advanced is like learning to swim or learning to ride a bicycle.

Deep meditation is deep relaxation, a natural process of life like hibernation. In deep meditation you cease all the voluntary activities and exist as involuntary blissful natural process of life.

In deep meditation, you relax and disappear psychologically as a person but remain fully aware and detached without the Self. Fully aware and detached without the Self, you reflect and become self-aware without the Self. In deep meditation, you relax in bliss of the natural processes of life as if hibernating in deep conscious sleep independent of the known and known.

Beginner’s Relaxing Meditation: Stress Relief Using Technique.

In the beginning, a new meditator depends on some techniques of meditation practice in order to withdraw and dissociate from known and unknown by staying focused on one experience.

By staying focused on one experience, the body relaxes, mind calms down and awareness, the phenomenon of knowing becomes seamlessly clear. Since the breathing become deep and slow, respiration improves, and you feel fresh and rejuvenated.

As a new meditator, you may still suffer from the Self and its negativities in form of self-identification, self-ideation, self-conception, inner self, due to association with ideas like name, class, caste, religion, race, nationality etc.. or feeling of being inner self due to the residual stress of habitual association with known and unknown.

As you advance in the practice, you become more aware beyond self and it’s negativities enjoying the natural bliss of meditation.

Intermediate Blissful Meditation: Self-Awareness Beyond Self

Regularly practice of meditation as a beginner, will reduce impact of stress from the body and calm the mind. As you advance in meditation, you will become more self-aware beyond the Self.

As intermediate meditator, you can spend more time meditating, easily getting relaxed, feeling energized and rejuvenated even by a short meditation.

Detached Self-Awareness Without Inn-Self

Deeply relaxed as an intermediate meditator, without stress in the body and with calm mind, you will dissociate and disappear psychologically to remain self-aware and detached without inner self.

Self-awareness is reflecting awareness or a reflecting phenomenon of knowing due to dissociation from known and unknown. Self-aware and detached from known and unknown, you can remain aware of being aware for short moments.

No-Self and Awareness Beyond Self

Fully aware and without feeling of being inner self, you will stay beyond self that is based on self-conception, self-ideation, self-identifications in forms like name, gender, relation, class, caste, religion, nationality etc.

While this is happing during the regular practice of meditation, you will realize that you are changing and becoming better without negativities associated with the Self. Meditating longer and deeper as clear seamless detached awareness without inner self, you will get more energized and rejuvenated.

At intermediate level of meditation practice, you may still depend on meditation technique or practice to regularly restore fully detached self-awareness beyond self in order to reach the natural bliss of meditation.

Advanced Effortless Meditation: Natural Liberating Bliss

Due to self-transformation through discipline and regular practice of meditation, the advanced meditator neither feels like being inner self nor suffers from the Self and it’s negativities.

Fully self-aware without the Self, the advanced meditator enjoys natural bliss of meditation independent of any practice. Advanced meditator becomes psychologically mature, independent and liberated.

Advanced meditator is supply and flexibly aware, thus knowing correctly in the right context and self-aware, thus knowing the truth or own nature correctly in the right context.

Advanced meditator can effortlessly relax and remain self-aware with calm mind without inner self or the Self. Advanced meditator can easily remain aware of being aware in deep conscious sleep as if hibernating.

Advanced meditator is effortless in meditation due to spiritual enlightenment by recognizing the truth or their nature correctly through insight into seamless clarity of awareness and becoming self-aware without the Self.

Meditation is a natural knack like floating on water and learning to meditate is like learning to swim. Advanced meditator can meditate in any circumstance and do any activity meditatively just like a swimmer can swim effortlessly in any style and in any water.

How To Go Deep in Meditation Practice

Journey to go deep in meditation can be naturally smooth if you can be natural without the Self or subliminal stress giving rise to feeling of being inner self. Without the Self and inner self, you can smoothly relax in deep meditation and enjoy the natural pleasure of meditation. Following is some of the cause and conditions necessary to go deep in meditation.

Peaceful and Secure Ethical Lifestyle

A peaceful and secure ethical lifestyle can help you to relax and go deep in meditation. If you are at conflict or feel insecure, your mind will not calm down easily, your body will remain tensed, your breathing will remain shallow or distressed and your energies necessary for deep meditation will remain blocked.

Practice Meditation with Physically Active Lifestyle

Maintain physically active lifestyle or practice meditation after any physical exercise. Practice of deep meditation needs healthy circulation of vital force in body. Mantaining active lifestyle or exercising creates more space in body for circulation of vital force necessary to go deep in meditation.

Practice Should Be Relaxing

Practicing the methods of meditation should not give rise to any kind of physiological stress or psychological activities in the mind. Rather, any practice of meditation should naturally relax the body, balance the vital forces, calm the mind and bring dissociation of the practitioner from known and unknown.

Practice Should be Natural

Practice and methods of meditation has to be natural, for example awareness of breath at the entrance of nostrils, awareness in between two consecutive thoughts, awareness of body, awareness during physical activities, awareness in between eyebrows, awareness on single point, etc. Awareness should be focused effortless in such a way that there is no opportunity to think.

Practice Meditation in Right Posture

In right natural posture while keeping lower back straight and body naturally relaxed, meditation methods should be practiced persistently and regularly. You can easily keep lower back straight by folding the legs in knees and keeping level of knees lower than level of lap. For meditation use a horizontal seat that is neither too hard nor too soft.

Practice Regularly

Meditation should be practiced regularly in order for it to deepen. Just like learning to swim, you have to practice meditation regularly until you know it effortlessly without practice.

Do Not Crave or Seek Exotic Experiences

Meditation is a natural practice of deep stress relief, but it can give you exotic experiences or unusual abilities. Acknowledge and ignore them in order to remain self-aware and detached. Do not crave for experiences or try to repeat experiences resulting from deep meditation. Craving will hinder your journey to deep meditation and liberation.

Find Experienced Meditator For Guidance

Seek guidance from experienced meditator who has practiced and known meditation deeply. In deep meditation you become fully aware but lose yourself and the feeling of being inner self. It can be precarious for some to live the way they live without the Self.

Deep meditation can change you as a person and you may make drastic changes to the way you live. An experienced meditator can guide you how to integrate deep meditation with day-to-day life without affecting practicality of life.

Avoid Extreme Undisciplined Lifestyles

Avoid extreme lifestyles in order to keep body healthy and mind calm. Due to extreme lifestyles, you may not feel like practicing meditation regularly and your practice may not deepen to advanced level. With moderate and restrained lifestyle, you will find the time and discipline necessary for becoming advanced meditator. A disciplined lifestyle is necessary for any kind of mastery and equally applies to practice of meditation.

Lose Inner-Self By Letting Go

You cannot go deep in the practice of meditation without losing inner self. Inner self exist as inner doer, inner thinker, inner feeler, inner doer etc. You can lose this feeling of being inner self by relaxing, breathing appropriately, and letting go yourself steadfastly in seamlessly clear awareness without activities in the mind.

Overcome the Fear of Losing Inner Self

Deep meditation can feel like psychological death. In deep meditation you can remain fearful of disappearing psychologically and losing inner self. Overcome the fear by letting go yourself in deep meditation frequently but surely over a period of time. You will realize that the more you lose your inner-self the more aware you become and easily remain self-aware without the Self.

Live With Awareness

Once you are able to remain fully self-aware and detached from known and unknown, recognize awareness as the truth of your nature through insight into self-awareness and live your day-to-day life with awareness. No where to reach, nothing to achieve, just being natural in the present with the relevant is the essence of meditation.