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 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

Seiza 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.

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.