Category Archives: Meditation

Stress relief and detachment from known and unknown through focus of attention, awareness, relaxation, breathing and posture.

benefits of meditation

Spiritual and Health Benefits of Meditation for Better Quality of Life Experience.

Meditation teaches you to let come let go while remaining in charge of your own. Regular practice of meditation can benefit you physically, psychologically and spiritually to make the long haul of your life better by improving the quality of your experience of life.

Meditation benefits your health by bringing order to the natural processes of your life through deep relaxation, right posture, right breathing and right awareness. On the other hand, meditation reduces impact of chronic or early life stress, and improves your sensitivity towards unwholesome way of living.

Psychologically, meditation calms the mind, heals early life impact of turbulent feelings, liberates you from the ossifying idea of self, dispels self-ignorance and relieves you from negativities associated with the Self.

Meditation cannot end or solve your problems and suffering, but meditation can give you helpful insights into your problems and sufferings. Meditation can fix you and you can fix your life, or meditation can upgrade you and you can upgrade your life.

Meditation can make you better but only you can make your life better by living it through right values, principles, ethics, mindset, attitude, actions and impact of actions.

The Right Attitude for Meditation

Meditation should not be narrowly looked upon as street smart quick fix remedy for the mundane issues of day-to-day life. Meditation should not be looked upon as means to fulfill your cravings or ambitions. Though everyone can benefit from stress-relief meditation therapies, not everyone needs them.

Meditation is a natural life-skill just like swimming in the sense that you do not need to learn swimming, but you can improve the quality of life by learning to swim. Learning to meditate is like learning to swim and float, you need to enjoy meditation and you need to practice meditation regularly until you get the hang of it. Once you get the hang or knack of meditation, you will never forget it, just like swimming.

Meditation, Detached Awareness and No-Self

Meditation is an instinctual natural practice of relaxation and stress relief by disengaging and detaching from the known and unknown through right focus of attention which can help to cultivate right mindset and attitude for a meaningfully fulfilled life.

During meditation, you sit in a naturally comfortable posture with straight lower back and withdraw from the known and unknown by staying focused naturally, for example, on breathing at the entrance of nostrils.

You withdraw and stay focused during meditation by constantly paying attention to one natural experience, for example, constant awareness of breath at entrance of nostrils or some single point or one natural sensation like pleasant smell, a flower, or pleasant touch etc.. in such a way that you do not get opportunity to engage in any other tangible or intangible activity.

Without engaging in any tangible or intangible activities, you relax physically, psychologically and remain as seamlessly clear detached awareness, the phenomenon of knowing correctly in the right context without getting drawn or lost into the known or unknown. In meditation you become detached and fully aware.

Due to seamless clarity of awareness detached from the known or unknown, you can know correctly in the right context as it is and become free from ignorance, including but not limited to self-ignorance.

Aware and detached, you are not controlled by the effect of know and unknown. Aware and detached you become your own master.

Fully aware and detached, knowing correctly in the right context as it is, you can become self-aware without the Self. Free from the Self, you are free from self-ignorance. Without self-ignorance, you are in order and you can put your life and your world in order. Without self, you are fluid like water, harmonious with the world and free from conflict.

Health Benefits of Meditation

Meditation can improve your health by relieving stress, healing impact of chronic stress and improving circulation through right posture and breathing.

Meditation Improves Your Form

Regular practice of meditation can heal the impact of chronic stress and relax your smooth muscles making you supple. By practicing meditation regularly along with other natural exercises like running, swimming, stretching, your physical form improves, you can become flexible, and graceful.

Regular practice of meditation, through right posture, will optimally realign your outer form followed by your inner form and your physiology due to which you look great and feel great.

Due to regular practice of meditation in right posture, the spinal cord is optimally aligned, the nerve impulses going out of the spinal cord is balanced due to which nervous system functions efficiently.

Healthy Circulatory System Through Smooth Muscle Relaxation

Healthy posture, diaphragmatic breathing and relaxed smooth muscles improves circulation of hormones, blood and lymphatic system due to which the circulatory system becomes healthy. Heart, kidney, liver function more smoothly and waste is eliminated more efficiently. This way, meditation can improve your immunity power and your vital force of life.

Healthy Metabolism Through Healthy Respiration

During meditation, you breath in plenty of oxygen without spending it on physical activity. Slow and deep breathing improves respiration due to which, the blood gets optimally charged with oxygen and reaches more areas of body when your mind is calm, body is relaxed, and you are fully aware without inner self. This can rejuvenate you.

Prevent Lifestyle Diseases Through Awareness and Sensitivity

Meditation can improve your sensitivity and awareness keeping you alert about any health imbalances. Meditation can make you aware and sensitive to unhealthy lifestyle and act as a natural check on extreme lifestyles. This can help prevent lifestyle diseases and their exacerbation.

By reducing impact of stress, meditation can complement with conventional therapy and help in managing lifestyle related diseases like diabetes, blood pressure, heart diseases, hormonal imbalances etc.

Improves The Pleasure of Sleep

Meditation engages and improves the parasympathetic system of your nervous system thus enhancing the natural pleasures of your life processes. Meditation gives you the ability to keep mind calm, body relaxed and awareness detached while sleeping.

Aware and detached without any activities in mind you can sleep deeply and know the natural healing pleasure of deep sleep. You can actually know the pleasure of deep sleep if you can meditate while sleeping, with eyes closed and not looking at all without activity in the mind or stress in the body.

Meditation Can Make You Intelligent and Creative

Meditation can refine your natural abilities of creativity, skills and resourcefulness.

By calming the mind and breathing naturally with full awareness, the functioning of brain improves due to supply of oxygen rich blood.

Due to heightened attention and slow deep breathing during meditation, the different regions of brain coordinate more efficiently. When brain function improves, the various systems in body function more efficiently.

Meditation reduces stress and improves physiological and psychological suppleness. When combined with training, practice and other exercises, meditation can enhance your cognitive skills and improve physical and mental dexterity. By making you physically and psychologically supple, meditation can improve your ability to focus your attention and learn effortlessly.

Meditation can evolve you and it can improve your performance stamina, whether creative or professional. Meditation might also improve your involuntary intuition and add a touch of sublimity to your creativity through insight.

Meditation relieves the psychological fetters of inner-self, self-conception, self-ideation, self-identity etc. Free from the notion of self, you become psychologically formless, fluid in actions, well adapted and resourceful through acute awareness of your advantages and resources.

Free from limiting self, you are inspired and assisted by the infinite options of diverse present reality. By being creative, skillful and resourceful you feel secure and confident in the changing uncertainty of life and society.

Spiritual Benefits of Meditation

You are awareness the ephemeral spirit of life. Spirit is pattern arising due to dynamic interaction of it’s harmoniously integrated constituent cause and conditions. Though spirit is beyond it’s constituent cause and conditions, spirit is neither eternal nor supernaturally independent of it’s constituent cause and conditions.

Clear seamless detached awareness, the phenomenon of knowing correctly in the right context, is a spirit of right knowing arising from orderly life processes improved through deep meditation.

Detached reflecting clear seamless awareness giving rise to self-awareness without the self is a spiritual phenomenon arising due to deep meditation. Deep meditation is a naturally rich process of life akin to hibernation due to which you are deeply relaxed, naturally rejuvenated and restored.

Through regular practice of deep meditation, you can remain self-aware and detached without the Self. Detached and self-aware without the Self, you feel secure and at peace away from all the negativity that arises due to self.

Becoming Whole by Healing the Inner Child Through Meditation

Through meditation you can become whole by reconnecting with your lost rich natural innocence.

Meditation can heal the early life child lodged deep inside you by restoring your rich natural innocence and cultivating meta-natural qualities like awareness, sensitivity, empathy, compassion etc. necessary for sustainable welfare and happiness of all reciprocating life forms in the present and in the future.

Hence, spiritual enlightenment is nothing but recognizing and remembering the forgotten stress-free selfless infantile feeling felt in the peace and security through powerful loving mother.

Meditation Help to Achieve Personal Goals and Objectives

Meditation can not only rejuvenate and energize you but also make you more aware, sensitive, empathetic and compassionate towards yourself and towards others. Sensitive towards pain and pleasure of yourself and of others, you strongly feel about why you want to meet your goals or the objective behind meeting your goal. Thus, you naturally get motivated to take action to achieve your goals.

Memory and Insight into Your Forgotten Past

Practice of deep meditation can unravel your early life forgotten experiences and give you rare insights into yourself and your past. It is a great learning experience from your own forgotten memories, feelings and personal history.

Impersonal Love and Compassion

Without self and self-ignorance, you are more harmonious and caring towards other life forms and yourself.

Aware and detached without self, you know correctly in the right context due to which you are more sensitive and empathetic towards yourself and other life forms. Heightened sensitivity and empathy can make you compassionate and loving but in an impersonal manner.

Spiritual Awakening

Spiritual awakening is rise in the intensity and clarity of awareness, the ability to know clearly, due to deep subliminal stress relief and improved vitality. It is a meta-natural phenomenon.

Metaphorically, spiritual awakening is like increase in the phenomenon of brightness due to increase in light. Just like you can see clearly in the brightness of light, so also you can know better in the seamless clarity of awareness due to spiritual awakening.

Spiritual Enlightenment is to Recognize Yourself Through Intuitive Insight

Seamlessly clear detached awareness without self is spiritual benefit of meditation due to which you know correctly in the right context.

Reflecting seamlessly clear detached awareness makes you self-awareness without self, due to which you know the truth of your nature correctly in the right context. Through meditation you can get spiritually enlightened and know the truth of your nature correctly in the right context.

Enlightenment is to recognize the natural truth. Enlightenment is like recognizing that the beautiful silk rope in the dark is actually a snake or snake in the dark is actually a beautiful silk rope.

Spiritual enlightenment is to recognize the truth of your nature. Spiritual enlightenment is to directly recognize through intuitive insight the truth of your nature as if you were never corrupted since the beginning of your life throughout your birth, growth and maturity. It is to recognize and remember the truth of your nature as if it was never corrupted by the strings of self.

Spiritual enlightenment dispels self-ignorance and all the negativities associated with self-ignorance. You become naturally rich as if never corrupted.

Meditation Improves Your Life Through You

There is no supreme creator or supreme controller to answer your prayers or shower you with grace. Nothing gets better through prayer or grace if the constituent cause and conditions are not improved.

Meditation is one of the means to improve personal cause and conditions. Regular practice of meditation can benefit you by making you better so that you can make the long haul of your life better and meaningful.

Meditation Improves Cause and Conditions of Your Life

Meditation is a one of the causes that can change physical, psychological and spiritual conditions of your life in order to make you and your life better.

Meditation can improve your life if practiced regularly along with right changes in your lifestyle. Your life can significantly improve if you regularly practice meditation while living through right philosophy of life based on right ideas, ethics, values and principles.

Meditation may not change your circumstances, but it can change you. Meditation may not fulfill your worldly desires, but it can fulfill you naturally and liberate you from unnecessary cravings and aversions. You may stop depending on external sources for happiness. Through meditation, you may outgrow unnecessary cravings and aversions.

Meditation will help you to stop worrying about problems. Meditation may not solve your problems, but meditation can make you strong and resilient to face and overcome your problems. Meditation changes you as a person due to which you make better choices for better reasons.

Meditation and Right Philosophy of Life

Meditation is to be natural, and scope of nature is great. Free from self, through meditation, you are synchronous with greater natural scheme of life.

Free from self-ignorance in forms like self-conception, self-ideation, self-identification, inner self or self-image, you can live unafraid spontaneously with the great natural flow of life unaffected by personal likes or dislikes, you can act harmoniously in the right conditions without striving and you can impact benevolently without interfering.

Fully aware and detached from known and known, through meditation you find the north star in the wilderness of life. Fully aware without self, you can live impersonally with more sensitivity, empathy and compassion.

Aware and detached, you know correctly in the right context as it is and discriminate real from unreal, true from false, good from bad, right from wrong, positive from negative and auspicious from inauspicious.

Through meditation you can improve the quality of your life experience and you can learn to live your life meaningfully in the greater scheme of life.

To known more about how to meditate click here

Seiza

Mindfulness Meditation for Positivity and Clarity Regarding Known and Unknown.

Mindfulness improves the quality of every experience.

Mindfulness is necessary is to know correctly as it is in the right context. Mindfulness is also necessary to remain vigilant of negativity arising in you so that you can shun negativity to cultivate positivity Positivity not only means optimism and benevolence but also ethics.

During mindfulness, you withdraw and disengage from all other experiences to remain aware of one experience. After remaining aware of that one experience for some time, you dissociate from that experience as well to reflect and remain self-aware without the Self.

When you experience mindfully, you outgrow the experiences, dissociate and detach from experiences without getting drawn or lost into experiences. Mindfully detached from experiences, you know correctly as it is in the right context and you are not controlled by effect of experiences.

Mindfully you are aware without self, you become your actions, and you continue in the impact of your actions.

Mindfulness meditation benefits you physically, psychologically and spiritually to make you better.

Natural Rules for Practice of Mindfulness

Empty Stomach

Practice mindfulness meditation with an empty stomach. Meditating with a full stomach can make you sleepy and disturb process of digestion. Meditating with an empty stomach without feeling starved can help you to focus your attention and energies for mindfulness.

Healthy Natural Environment

Practice in a well-ventilated healthy environment preferably in open nature. Fresh natural air is source of life energy necessary for improving the vital force. Polluted or stagnant air will make you feel lethargic and uneasy.

Natural Breathing Without Regulation

Breathing should be natural without deliberate regulation so that there is no rise of the feeling of being inner doer. Breathing should be constant so that you breathe in enough oxygen and avoid sleepiness.

Right Posture

Body should be relaxed but lower back should be straight. Straight lower back keeps the spinal canal well aligned and spinal impulse unhindered. A well aligned lower back spine will eventually optimally align the core and pelvic floor muscles. When outer body aligns the inner body also gets well aligned with the outer body.

In right natural posture for meditation, the level of knees should be below the level of lap and hips so that breathing can easily become diaphragmatic. With straight lower back and level of knees below the level of lap, the breathing can happen with full capacity and deep but less frequent, thus calming the mind effortlessly.

Natural Mindfulness Practices

Natural mindfulness practices make use of natural means and are based on no-mind or calm mind.

Mindfulness of Breath

Through mindfulness of breath, you remain constantly aware of each and every breath at entrance of your nostril so that you do not get opportunity to think or imagine anything. By remaining aware of breath at nostrils, you disengage and dissociate from breath as well as everything that is know and unknown to remain as purely aware.

Aware and detached without associating with known and unknown, you know correctly in the right context without getting controlled by the effects of known or unknown.

Mindfulness of Nature

Eyes are direct extension of your brain. Whatever you see directly affects your brain.

Keep breathing and fix your stare in chaotic pattern of wild vegetation, or clear sky, or waves of ocean in such a way that you remain aware but do not get any opportunity to think or imagine or react to what you are seeing. Chaotic patterns of wild nature through your eyes can sooth and rewire your brain.

With practice, you can dissociate from the experience of nature as well as from everything known and unknown in order to disappear psychologically in the detached seamless clarity of awareness without self.

You can also practice this exercise with your beloved partner by gazing into their eyes.

Mindfulness of Gap Between Consecutive Thoughts

Breathe into remaining aware of gap between two consecutive thoughts.

With practice, you can dissociate and detach from the experience of gap between two consecutive thoughts, disappear psychologically in the detached seamless clarity of awareness and learn to remain detached from any experience without getting drawn or lost into experiences.

Mindfulness of a Single Sensation

Keep breathing while remaining conscious of any one single sensation without thinking or imagining anything while body is absolutely relaxed. Practicing this exercise through massage with your romantic partner can be a form of erotic Tantra meditation.

You can also walk mindfully with bare feet with full awareness of the sensation of ground. You can also eat mindfully with full awareness of taste while eating organic food. You can also smell mindfully with full awareness of smell while smelling a flower.

With practice, you can detach from the experience of the single sensation, disappear psychologically in the detached seamless clarity of awareness and learn to remain detached from known and unknown without getting drawn or lost into known and unknown.

Mindful Actions

Self in form of self-ideation, self-conception, self-identity, self-image, inner self etc. creates rigidity in life and actions. Inner self is an illusion due to which you cannot be wholly into action while remaining aware.

Without being inner self, you are awareness, the phenomenon of knowing arising due to your indispensable constituent cause and conditions, you involuntarily become your actions and continue in the effect of your actions.

Perform any action in such a way that you do not get any opportunity to think or imagine. For such refined action, you need to be well trained and practiced. Such action is skillfully performed without striving through right cause and in the right conditions.

Disappear psychologically and involuntarily become the action by remaining aware and detached from action. Learn to remain detached from any experience without getting drawn or lost into experiences.

Mindful in Between Eyebrows

With closed eyes, without any activities in the mind, sit in a right posture and remain aware of each breath at the entrance of nostrils in such a way that you do not get any opportunity to think or imagine anything.

Do this until you become aware in between eyebrows. When you are seamlessly aware in between eyebrows, relax in that seamless clarity of awareness. If thoughts appear or attention wander, then again focus on breath at entrance of nostrils until you remain clear seamlessly aware in between eyebrows.

With regular practice, learn to stop looking and you can go deep in meditation during which you disappear psychologically but remain fully aware without the Self or feeling of being inner self.

Fully aware with eyes closed you can stop looking and stay detached from the known and unknown to become self-aware without the self.

Seiza

Seiza: Best Posture for Meditation, Alertness and Gut Feeling

Seiza or Vajrasana is the best natural posture for meditation, alertness and a healthy gut feeling. In Seiza posture, the lower back is straight effortlessly, knees are below lap, legs are bent in the knees and breathing is effortlessly diaphragmatic.

Children tend to instinctively sit and relax in Seiza or Vajrasana posture on a soft surface while focusing on something interesting.

Sitting instinctively in Seiza posture during infancy and childhood can also improves focus of attention and alertness in the later life. However, sitting in a W posture and lotus posture for a long time is not good, especially for children’s core muscles and hip development.

Seiza or Vajrasana on a soft surface is best posture for meditation, alertness and development of Hara or the seat of gut feeling or gut intelligence.

Healthy Hara for Natural Alertness and Gut Feeling

Hara is a Japanese term for a point in lower belly associated with gut feeling. Hara is in the lower belly somewhere below the navel.

Rich natural upbringing is necessary for healthy development of Hara and gut feeling. Hara can also be developed through exercise.

Well-developed pelvic floor and core muscles are necessary for healthy Hara and gut feeling.

Individual with healthy and well-developed Hara is naturally alert with healthy gut feeling or gut intelligence.

Premature stress due to wrong birthing, wrong upbringing or chronic stress due to wrong lifestyle can affect natural alertness by affecting the Hara and diminishing the gut feeling.

A naturally alert individual is instinctively resistant to tendencies against their gut feeling that deviate from nature and natural uprightness.

A naturally alert individual develops subliminal resistance to anything that is not harmonious with their natural uprightness and gut feeling.

Naturally alert individual tends to live with awareness and sensitivity which is not learned but rather naturally instinctual. Through right meditation such individuals can become highly sensitive, empathetic and compassionate.

With well-developed hara, you are fulfilled like healthy infant. You can remain like a calm center even if your life is in the cyclone of chaos. Though you will not cower, you will be humble.

From Hara to Head While Growing

Healthy baby is naturally relaxed, spinal cord, pelvic floor and core muscles are not depressed, and circulation of vital force is not hindered.

Baby is alert and sensitive. Alert and sensitive without self-conception or notion of the Self, breathing in a healthy baby happens diaphragmatically rather than thoracically. Breath can reach the belly.

During growth, natural processes of life must adapt with the increasing demands of society giving rise to the Self, the subliminal stress of association or identification with known and unknown.

Due to premature or chronic stress of adaptation, process of life can function in stressful mode, breathing can become thoracic, development of hara can get affected and alertness with gut feeling or gut intelligence can get diminished.

The reliance on awareness, alertness, gut intelligence and gut feeling decrease. The reliance on mind, emotions and the Self through association or identification with known or unknown increases in order to adapt in the society.

Through meditation in the right posture, exercise and discipline, you can improve your alertness and gut feeling or gut intelligence.

Seiza Posture or Vajrasana: For Alertness and Gut Feeling

SeizaSeiza or Vajrasana is best natural posture for practicing meditation and developing alertness with gut feeling without the Self. A child naturally tends to sit alert in Seiza or Vajrasana posture on a soft flat horizontal surface.

In Seiza posture you completely bend your knees with calf touching hamstrings and place yourself on a soft surface with buttocks supported on inner soles of your feet with level of knees comfortably below the level of lap. Level of knees should be below the level of lap so that lower back is comfortably straight.

In Seiza posture, you can easily breath using full lung capacity and your blood supply to your core and pelvic floor is maximum. This posture streamlines circulation and relieves deeper stress dormant in smooth muscles.

This helps in natural relaxation of pelvic floor and core muscles without losing stability. Practice of vipassana or awareness of breath while sitting in Seiza or Vajrasana posture is amazingly effective if mind is pure without psychological defilements.

Sit stably and comfortably in a Seiza position on a horizontal soft carpeted surface. Do not forcibly hold the lower back straight. Allow it to happen instinctively. After breathing for some time in the posture, your lower back will instinctively become straighter.

Straight lower back is neutral, neither reclining forward nor backward. Keep lower back straight and arched concavely inwards towards belly.

Keep knees comfortably bent and maintain distance between them in order to comfortably maintain a straight and inwardly arched neutral lower back without efforts.

When the lower back is straight, the Sacro-lumbar spine is naturally concave. When lower back is straight, the upper body is optimally aligned, lower belly automatically adjusts by relaxing or withdrawing without trying and breathing happens diaphragmatically without trying.

Your shoulders and neck should be tension-free and naturally relaxed with palms comfortably placed on upper thighs near to the belly. If the lower back is straight with shoulders and neck tension-free, then the upper body and belly can naturally relax.

Whatever the posture for meditation, your knees should not be above the level of your lap, and your bottom should be above the level of your feet. Knees should be comfortably bent. Testicles should not be hanging lose.

Do not wear anything like shoes or stockings in the feet so that your feet fingers remain unrestricted. Keep the heels comfortably near to Achilles tendon.

You can also practice Seiza posture on an appropriate bench that keeps legs maximally bent in the knees and well supported on the feet.

You can also sit in a Lotus posture on a firm yoga block of height equal to any of your hand fingers. Were proper inner garments so that testicles do not hang lose. Loosely hanging testicles prevent natural relaxation and stability of pelvic floor while sitting during meditation.

Relax But Stay Alert In the Posture

Seiza or Vajrasana posture is best for all different types of natural mindfulness meditations except while sleeping.

Rather than deliberately trying to relax in the posture, stay alert to avoid any kind of stress and tension in the body. This way relaxation is natural without falling asleep.

When there is no stress and tension, the body in Seiza posture is naturally relaxed and breathing is diaphragmatic rather than thoracic.

During the practice, continue to breathe slow or fast, shallow or deep and keep your eyes open, closed or half closed while keeping your attention fixed on a static point outside your body or on breath at the entrance of nostrils or in between eyebrows in such a way that you do not get opportunity to think.

Keeping eyes focused on a single point can easily reduce activities in mind and calm the mind. Constant awareness of breath at the entrance of nostrils can also keep you alert and your mind calm. Keeping attention fixed in between eyebrows can stop the activities in mind and help you to get detached from known and unknown including but not limited to experiences of mind.

Without activities in the mind, you remain fully aware without the Self or feeling of being inner self. Fully aware, without activities in mind, feeling of being inner self or the psychological self disappears just like center disappears from circumference.

Fully aware without the Self, you know correctly in the right context without inner knower. Alertness and gut feeling or gut intelligence is one of the benefits of meditation.

Caution While Relaxing

Belly should be relaxed without trying while lower back is straight. Do not relax the belly by deliberately distending it.

Do not relax your belly without keeping your lower back straight and your shoulders relaxed. Keeping belly relaxed along with a sagging lower back can depress the spine.

Do not get up immediately after the exercise because your core is completely relaxed. Just lie down for some time till your body is restored to natural firmness.

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. Practice of vipassana or awareness of breath while sitting in Seiza or Vajrasana posture is amazingly effective with the purity of mind.

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/

Running Meditation with Right Posture and Breathing

Running long distance with awareness of breath and right posture can become a natural meditation practice. Running beyond your normal stamina will relieve you of self-delineating ideas and make you a whole naturally rich human. Long distance running is one of the open secrets of personal happiness and success.

Horse running on seashoreHowever, in modern society running is becoming extinct from day-to-day lives. 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 without any diseases or disorders.

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 4 – 5 hours after meals). Take care to keep yourself hydrated by drinking little water.

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 on 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, circulation is optimum and channels of vital force are fully patent.

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 a seamlessly one-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 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 and body completely cools down.

You can supplement running with strength building exercises like squats, push-ups, crunches and executive pull-ups. 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 profusely supply your visceral organs 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 life-skill that can significantly improve the quality of your life-experience. Learning to meditate is like learning to swim or ride a bicycle. You have to practice before you get the hang of it. Once you learn to meditate, you never forget it. Meditation is a knack that you never forget if you get it.

In deep meditation, you relax the body, calm the mind, disappear psychologically and remain fully aware without self-consciousness. Fully aware and free from self-consciousness, you can reflect and detach from the known and unknown to become aware of being or self-aware without the Self.

In deep meditation, you relax in bliss of this natural processes of life as if hibernating in deep conscious sleep.

Focusing Attention On Breath.

In the beginning, a new meditator depends on some techniques of meditation in order to withdraw, dissociate from known and unknown to become calm by focusing attention on breath.

By staying focused on breath at nostrils, 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 rejuvenated.

Regular practice of meditation as a beginner can reduce physiological impact of chronic stress and psychological burden resulting from the Self.

Intermediate Blissful Meditation: Self-Awareness Beyond Self

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

As an intermediate meditator, without stress in the body and with calm mind, you will dissociate and detach from the known and unknown to reflect and remain aware of being aware or self-aware without the self or feeling of being inner self.

You will be free from self that is based on self-conception, self-delineation or self-identifications due to your association with labeling ideas like name, age, gender, relation, class, caste, religion, nationality, race, eternal self, immortal self, etc.

Free from self, you will also get rid of negativities like emotions, jealousies, covetousness, arrogance, hatred etc. arising due to the self. Without self and its negativities, you will become better physiologically, psychologically and spiritually.

At intermediate level of meditation practice, you may still depend on meditation technique or practice to regularly restore clarity of awareness and the natural bliss of meditation.

Advanced Effortless Meditation: Natural Liberating Bliss

As an advanced meditator you can become effortless in meditation due to spiritual enlightenment by recognizing the truth or your nature correctly through insight into seamless clarity of awareness and becoming self-aware without the self.

As an advanced meditator, you are not far from state of meditation. You can meditate effortlessly without any method or technique in a blink of an eye to become whole, free from defilements and be at equilibrium.

As an advanced meditator, you can effortlessly become fully aware and enjoy the natural bliss of meditations. As an advanced meditator you can become psychologically mature, independent and liberated.

As advanced meditator you 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

The whole point of meditation is to restore and recognize your undivided natural richness in which you are whole, undivided, at peace and fulfilled just like when you were as an infant without mind or self but blissful in communion with your mother.

Peaceful and Secure Ethical Lifestyle

A peaceful and secure ethical living 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.

To be at peace and feel secure you need to live an empowering lifestyle without any guilt.

Maintain 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. Maintaining active lifestyle or exercising regularly can create 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 like flower or nature, etc.

Awareness should be focused and effortless in such a way that there is no opportunity to think or imagine anything.

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.

Sit on low bench with knees fully bent in knees or sit in cross legged position with your bottom resting on a slightly elevated platform or sit in Seiza position on a soft carpet.

Practice Regularly with Patience.

Meditation needs patience. The more patient you are the earlier you will master the knack of meditation. Slow is fast for learning meditation.

Meditation should be practiced regularly in order for it to deepen. Just like learning to swim, you have to practice meditation regularly until it becomes effortless.

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 it in order to stay detached.

Do not crave for experiences or try to repeat experiences resulting from deep meditation. Craving will hinder your journey into deep meditation and psychological freedom.

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 the self, necessary for functioning in society.

As you start meditating, you start knowing differently than before which can disrupt your conjured world. 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 the practicality of life in the society.

Avoid Extreme Undisciplined Lifestyles

Avoid extreme lifestyles. Due to extreme lifestyles, you may not feel like practicing meditation regularly and your practice may not deepen to advanced level.

With restrained and balanced lifestyle through discipline, you will find the time and discipline necessary for becoming advanced meditator.

A disciplined lifestyle is necessary for any kind of mastery, and it equally applies to practice of meditation.

Lose Inner-Self By Letting Go

You cannot go deep in the practice of meditation without getting detached, letting go the self and disappearing psychologically.

Deep meditation can feel like psychological death. In deep meditation you can remain fearful of disappearing psychologically and fear losing the self.

Overcome the fear by letting yourself disappear psychologically in deep meditation frequently but surely over a period of time.

You will realize that the more you disappear psychologically, the more rejuvenated and aware you become.

Live With Awareness

Once you are able to remain detached and fully self-aware without the self, recognize awareness as the truth of your nature through insight into self-awareness. Live your day-to-day life with awareness not according to self.

No where to reach, nothing to achieve, just being natural in the present with the relevant is the essence of meditation.