Many of the people I engage with in discussions about consciousness often pose questions that I find relatively easy to answer. Personally, I don't experience confusion about certain aspects of these concepts. With respect and humility, I wish to share my insights, acknowledging that my learning journey is ongoing and deliberate.
After practicing meditation for 40 years, it's no longer a mysterious practice to me. I've come to realize two fundamental things that were unclear until I immersed myself in the practice: first, understanding what meditation truly entails, and second, discovering the right approach to it.
Meditation has often been unnecessarily shrouded in mystery, perhaps because of its association with distant Eastern cultures and their unique rituals and customs. Yet, whether practiced by a Yogi in the Himalayas, a Shaolin Monk, or within indigenous cultures gathered around campfires, its essence remains consistent.
Today, meditation persists as a practice because we've lost touch with its essential benefits: primarily, the ability to quiet our minds amidst incessant negative thoughts, and to reconnect with the present moment in our fast-paced modern lives. Our over-identification with our thinking minds and the multitude of distractions further highlight the need for such practices.
In today's world, the need for practices that promote presence and relaxation is undeniable. Our natural state isn't typically relaxed, so to me, meditation is about consciously breathing in positivity and exhaling negativity to achieve balance. This practice is essential because, historically, I've struggled with obsession.
We often fixate not on positives or successes, but on problems, worries, or addictions like alcohol, drugs, money, and more. For me, meditation involves inhaling gratitude for health and exhaling fear of illness and death. Over time, this practice leads to a state of relaxation. Eventually, the need to consciously breathe in positivity and exhale negativity diminishes as the mind naturally becomes more balanced. Perhaps we begin to simply observe the sounds of birds without judgment.
During meditation, distractions may arise—thoughts about tasks, needs, past events, hurts, doubts, and suffering. Part of the practice is catching these thoughts without inviting them in, resisting them, or covering them up. Instead, we acknowledge their presence without engaging them. By recognizing negative thoughts and accepting their validity while shifting focus to positive alternatives, we gradually cultivate a more peaceful mindset.
In your next meditation session, try this exercise: consciously breathe in positive thoughts and exhale negative ones. Alternate between positive and negative thoughts for a few minutes. You'll notice how these negative thoughts persistently arise throughout our lives, often triggered by childhood and adult difficulties, as well as everyday anxieties that shape our current thinking and behaviors. This is a universal experience.
Today, our goal is to break free from these entrenched patterns through cultivating a quiet mind and initially focusing on relaxation. As we become aware of the presence of these thoughts, we practice breathing and exhaling the negativity. If feelings like sadness surface, acknowledge them; you don't have to resolve them in this moment of meditation.
To address deeper feelings, consider journaling about them in a private and detailed manner. Allow yourself to explore these emotions while practicing breathing exercises, maintaining presence without aiming to eliminate negative feelings outright. Eventually, you may feel ready to discuss these feelings with someone. For now, the focus is on being present in your body, observing these sensations without overthinking.
In this moment of meditation, intellectual analysis fades away, paving the way for a state of nirvana and bliss.
It's invaluable to learn to feel your body's sensations, not just intellectually but on a deep, emotional level. Initially, many of us may find it unsettling to inhabit our bodies due to deep-seated anxieties—both ancient and contemporary. Beneath these layers, there's a primal, natural anxiety that stems from life's uncertainties and dangers, essential for our survival as living beings.
As humans, we also face emotional dangers and existential fears like financial insecurity, loneliness, or various addictions. These complexities often lead to anxiety and detachment from our emotions and sensations. This journey cannot be rushed; it requires dedicated practice, particularly with breathing exercises. Consistency is key; missing sessions slows progress and delays the comfort and clarity meditation can provide.
Some may struggle initially or feel blocked, while others may not practice enough or simply aren't ready yet. However, with persistent practice, progress comes naturally. Unlike drugs that offer temporary relief or euphoria, meditation offers a sustainable path to inner peace and understanding. There's no substitute for this process; no external stimulant can replace the profound connection with oneself that meditation cultivates.
It all begins with the breath, laying the foundation for further steps we'll explore later.