Mindfulness is a natural instinct, and meditation is a natural process of life which can be experienced through natural instinctual practices.

Mindfulness is to experience fully with your full presence without getting drawn or lost in associating with experiences. Mindfulness is focusing attention naturally without getting engrossed or losing yourself in the experience.

When you experience mindfully, you outgrow the experiences, detach from experiences without getting drawn or lost into experiences. Detached from experiences, you are not controlled by effect of experiences. In the practice of mindfulness, you are detached from the past and fully in the present reality.

Mindfulness is a natural way of enjoying the actions and experiences. When you do something mindfully, you are awareness, the phenomenon of knowing correctly in the right context without associating with the known, and you by default become your actions without inner self or inner doer.

Natural Rules for Practice of Mindfulness

No Mind Like an Infant

Ideally, mind should be calm and there should be no activity in the mind. A calm mind is no-mind. No mind is one of the factors of mindfulness. No mind with relax body eventually leads to no self and no inner self.

Without mind you know without associating, without associating there is no inner self to give psychological reaction. Knowing without psychological reaction or without inner self is pure awareness.

Empty Stomach

Practice 2 to 3 hours after a light meal. 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.

Fresh Natural Environment

Practice in a well-ventilated healthy environment. 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 without deliberate regulation, natural according to clear awareness so that there is no inner doer and breathing should be constant so that respiration remains optimum for healing vital force.

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.

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 without activities in the mind, you remain seamless and clearly aware, knowing without associating with the known or unknown. Eventually you can remain aware and detached without inner self. Breathing while remaining relaxed, aware and detached without inner self, you taste the natural pleasure of meditation.

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.

Breathe 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 detach from the experience of nature, disappear psychologically in the detached seamless clarity of awareness and learn to remain detached from any experience without getting drawn or lost into experiences.

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 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

Breathe while remaining conscious of any one single sensation without thinking or imagining anything while body is absolutely relaxed. Practice of 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 any experience without getting drawn or lost into experiences.

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 spontaneously performed without striving due to right cause and in the right conditions. With practice, you can allow the action to happen involuntarily while you are fully aware and detached.

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.

Mindfulness While Sleeping

While sleeping, stop looking at the darkness in front of closed eyes and stop becoming the looker of darkness in front of closed eyes. This practice will calm the mind and take you into deep conscious sleep that is deeply healing and you can actually know the natural pleasure of deep sleep.

Practice this meditation only while sleep and not during any other time. Stomach should not be very full at the time of sleeping.

Sleeping on the right side of body reduces pressure on the heart while sleeping on left side of the body can increase stress on the heart.

Sleeping on the right side can increase acidity if stomach is full of food while sleeping on the left side off the body aids easy digestion if stomach is full of food.

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

Meditation is to relax as seamless clear awareness without self, alertness is absence of torpor and gut feeling is to know your feelings correctly in the right context.

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.

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.

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 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 is not depressed, and circulation of vital force is not hindered.

Baby is alert and sensitive. Alert and sensitive without self-conception or notion of 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 self, the subliminal stress of association 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 can get diminished. The reliance on awareness, alertness and gut feeling decrease. The reliance on mind, emotions and inner self 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.

Seiza Posture or Vajrasana: For Alertness and Gut Feeling

Seiza or Vajrasana is best natural posture for practicing meditation and developing alertness with gut feeling without 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. In this posture, your testicles are naturally supported and prevented from hanging. This helps in natural relaxation of pelvic floor and core muscles without losing stability.

Sit stably and comfortably in a Seiza position on a horizontal soft carpet. After breathing for some time in the posture, your lower back will instinctively become straighter.

Keep your lower back straight and rest of the body without tension. Straight lower back is neutral, neither reclining forward nor backward. Keep lower back straight and arched comfortably 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 is automatically relaxed without trying and breathing happens diaphragmatically without trying. Breathing becomes natural just like when you were a baby.

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.

Relax In the Posture Without Sleeping

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, keep your eyes open, closed or half closed and keep 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 experiences including experiences of mind.

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

Fully aware without self, you know correctly in the right context without inner knower. Alertness and gut feeling 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.

Deep meditation is a natural knack of deep relaxation just like floating on water and deep stress relief through completely letting-go the inner self.

In deep meditation, you relax and disappear psychologically as a person but remain aware and detached without inner self. In deep meditation you psychologically cease to be a knower and remain as awareness, the phenomenon of knowing.

In deep meditation, you are not the self that exist on account of association with known and unknown. In deep meditation, you are the phenomenon of awareness due to dissociation from known and unknown.

Letting Go for Deep Meditation

In deep meditation, you cease to be the inner knower or inner doer or inner feeler and remain aware and detached.

Meditation becomes deep in complete absence of stress existing subliminally as feeling of being the inner self.

Without feeling of being inner self, you disappear psychologically while remaining fully aware. Disappearing psychologically, you dissociate from experiences and remain detached.

During deep meditation you are aware of being aware while being detached from known and unknown and without inner self or activities in the mind, but you are deeply relaxed as if in deep conscious sleep. It is a natural human state of relaxation akin to hibernation.

Deep meditation is like hibernation or deep conscious sleep in which you are fully aware but deeply relaxed without self. With closed eyes, without activities in mind, you cease to look at the darkness but just remain aware or aware of being aware.

Practicing Methods of Spiritual Meditation

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 experiences.

Through dissociation from the known and unknown there is seamless clarity of awareness without activities in mind and inner self.

Successful practice of meditation can make your awareness, the phenomenon of knowing, clear seamless and detached from experiences amidst experiences.

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.

In right natural posture while keeping lower back straight and body naturally relaxed, meditation methods should be practiced persistently and regularly just as you would practice riding a bicycle or learning to swim.

Once you are able to remain fully aware and detached from experiences amidst experiences, recognize and be the awareness during day-to-day activities without aid of any method.

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

Meditation is a Natural Knack Like Floating on Water

There is a huge literature and many myths surrounding meditation and it’s practice. But, meditation is exactly as easy and as difficult as floating on water.

Learning to Meditate is Like Learning to Float on Water

Floating on water and meditation both can be learned but cannot be taught. Both can be fun or scary depending on the person. Nothing precise can be said about how and when they can be learned. Both are a subtle knack.

Floating on water is a physical knack accomplished through swimming while meditation is a knack of maintaining clear seamless awareness accomplished through recognizing it and understanding.

Just as you relax and let go yourself to float on water, so also, you relax and let go while being seamlessly aware and detached from experiences in between two consecutive thoughts. While floating you trust yourself and water. While meditating you trust the emptiness of phenomenon that you are and your existence arising due to cause and conditions.

Floating needs stillness of body and meditation needs stillness of mind. If you are struggling to float on water or meditate it means you have not learned it.

Floating needs calmness of water and meditation needs a relaxed body. If the body is not relaxed, it is not in right form and it will not let the mind relax.

A coach can teach swimming through instructions and floating devices. Similarly, a meditation teacher can teach you the crutches of meditation techniques that can give you glimpses of meditation.

Teachers cannot teach you how to relax and float on water without devicess. Similarly, meditation teachers cannot teach you how to meditate effortlessly without any technique.

You can float on water after you learn to swim. Similarly, you can meditate after you learn it through practicing techniques. You can also learn to float on water without learning to swim. Similarly, you can learn to meditate without practicing any technique.

Just as you can learn to float instantly or it can take time, so also you can learn to meditate instantly or it may take time.

Like learning to swim, meditation has to be practiced regularly. If you practice swimming once in a month for 1 year, you may never learn to swim. Similarly if you try to learn meditation once in a long while, you may never learn to meditate.

Like learning to swim, meditation has to be practiced with a continuous regularity till you are able to do it effortlessly.

Just as a person who does not know swimming will feel hostile towards unknown waters, so also a novice person tries to stay away from meditation.

Learning to swim can be laborious and uninteresting in the beginning. Similarly, meditation can be boring for some till they know how to meditate.

Just as a person living near water need not learn to float in water, so also person as a part of society has no need to meditate. It is not essential for living. Floating on water is a human potential that has to be realized, so also meditation is human potential that has to be explored.

You can decide how much you want to swim, where you want to swim and how deep you want to go in the waters. Similarly, you can choose how much you want to integrate meditation in your life and actions. You can meditate daily for 5 minutes, an hour or extend meditation throughout the twenty-four hours of your life.

You can imagine yourself to swim without being able to actually swim. Similarly, you can imagine yourself to meditate without actually being able to meditate.

The Difference

While floating you remain as a person. You do not dissolve and become one with the water. But in the depths of meditation, you disappear psychologically.