Understanding Meditation

As you read these words, are you aware of your breath? Are you aware of the sensations within your body? What thoughts are you having right now? What does your heart feel like in this moment?

When you bring full awareness to all these aspects of yourself; breath, body, mind, emotions and heart- you begin to allow yourself to experience your reality as it really is, and this harmony of your present experience is the essence of meditation. Although this may be an overly simplified explanation, it remains unchanged even for the most advanced practitioners. It is only our unique experience of meditation that evolves and deepens our understanding of it.

My teacher, Tara Brach, defines meditation as “a deliberate training of attention that awakens us beyond the conditioned mind and habitual thinking, and reveals the nature of reality.”  So what is this nature of reality that is beyond our conditioned patterns of thinking? We can look to Patanjali’s yoga sutras, where he begins with “Yoga citta vritti nirodha,” meaning “unified consciousness comes with cessation of thought.” Therefore stepping outside our constant stream of thoughts liberates us into a reality where separations dissolve, and we experience spiritual reunion, universal harmony or oneness with all. This is the deeper truth of reality that lies at the heart of all meditative practices.

Therefore, meditation is the art and practice of cultivating present-moment awareness, it is a gateway to experiencing reality in its fullness rather than through the lens of our ever-wandering minds. Unlike mindless activities that distract or dull our awareness or help us escape reality, meditation heightens our consciousness and deepens our engagement and co-creation with life. Its purpose extends far beyond simple relaxation— it is a profound tool for self-discovery, emotional regulation, and spiritual growth. Through regular practice, we develop the capacity to respond to life’s challenges with wisdom rather than react from conditioning, to find peace amidst chaos, and to access deeper levels of understanding about ourselves and our connection to all things.

“There is a place in you beyond thought that already knows– trust in that.”
Ram Dass

Throughout human history, meditation has taken countless forms, each offering unique pathways to this state of harmonious presence. Although the earliest written records of meditation can be traced to the Upanishads (1500 BCE), there are several archeological findings that suggest the practice of meditation by our ancient ancestors, the hunter-gatherers. Rituals such as fire-gazing, chanting, clapping, singing, dancing and even bathing, were methods to access this unitive state of consciousness. By meditating, we participate in a long-standing tradition of our ancestors, these practices are encoded in our cellular memory and are a fundamental aspect of being human– just in case you thought you couldn’t meditate.

As we stand today, meditation practices have been developed, adapted and refashioned to suit the needs of our present time; birthing an array of types or forms all coined under the word ‘meditation,’ leaving any beginner befuddled on where to start. This is where I come in; over the next few weeks, I will be introducing and guiding you through five meditation practices that are dearest to me. They are simple and diverse in nature, yet I have found refuge in each of them.

Before getting into the meditation practices themselves, there are some foundational and rather practical aspects to meditation that need to be considered first. Like preparing fertile soil before planting a garden– the following steps are foundational cornerstones that will support and nurture your regular meditation practice, allowing it to take root and flourish in your daily life. Each recommended step is accompanied by a reflection question, an invitation to pause and listen deeply to your inner wisdom. These moments of contemplation can illuminate your unique path and needs. Should you feel called, consider keeping a meditation journal to document these reflections— not as a record of achievement, but as a gentle witnessing of your unfolding journey. Let’s begin with these foundational elements.

• Establishing Time

With our increasingly fast-paced lives, it’s helpful to schedule and set aside some dedicated time each day to devote to your practice. Traditionally, the best times for practising meditation are early mornings – when the world is still quiet, and in the evenings during sunset – signifying a close to the day’s activities. These times are also significant for the natural infrared rays the Earth receives from the Sun, which have been scientifically proven to induce relaxation, improve blood flow and increase cell-renewal.

As with anything, regularity in practice yields the greatest results. When scheduling this time, be realistic – making sure it’s a convenient time you can return to and establish as a rhythm, without feeling overwhelmed by it. Having a regular time to practise also serves as a constant reminder of your true Self; you may consider this as your time to explore your own inner being. The path of meditation is not hard or easy but it takes time and intention.

Reflection Question:

When during your day do you feel most naturally drawn to stillness? Notice the quality of your energy and awareness at different times — which moments feel most conducive to turning inward?

• Sacred Space

As in Vāstu, where the arrangement of the living spaces we create can promote harmony or disharmony both within and outside of us, the principles of this ancient spatial science can be applied when creating your meditation sanctum; as an outer reflection of your inner sanctum.

This sanctum need not be elaborate or large, even a small area of a room can suffice, however it’s important to create and maintain a sacred space because you’re not only providing yourself with a practical area for meditation but also making a physical commitment to your practice. As you’ll be using this space exclusively for meditation, you’ll eventually build a mental association between this area and your practice. (If you travel often, packing some key elements from this space such as your cushion or a candle can have the same effect.)

The concept of sukha (or ‘auspicious space’) can be held as an axiom when creating your sacred space. Like most Sanskrit words that have many related meanings; sukha also means ‘happiness,’ ‘health’ and ‘ease,’ you can use these words to sense-check, if your sacred space evokes these sentiments then it is sukha.

Choose a space where you’re less likely to be disturbed during your practice, an area that feels peaceful and conducive to introspection. A clean and uncluttered area can keep your mind clear and minimise distractions, and allowing for natural light and fresh air adds to the flowing of prāna or energy in the space which can enhance the quality of your practice.

When setting up your sacred space, prioritise comfort by including comfortable seating options such as a meditation cushion, mat, or chair that supports good posture. Decorating this space with meaningful objects can serve as a way to charge the area with your intentions; plants, crystals, candles, books, art– anything that holds personal significance and inspires you spiritually. Sensorial elements such as gentle aromatherapy or windchimes can be included to deepen relaxation.

Your sacred space is personal, reflecting your individual needs and preferences, serving as a sanctuary where you can retreat from the outside world and turn inward. Over time, this dedicated area will become infused with the energy of your practice, making it easier to transition into a meditative state each time you enter it.

Reflection Question:

As you envision or create your sacred space, what elements naturally draw you into a state of sukha — that feeling of ease, happiness, and wholeness? Notice how your body responds to different spaces; where does it naturally want to settle and open? What would make this space sacred for you?

• Setting an Intention

Setting an intention is a powerful way to seed your practice. I use the word seed as an analogy here to denote the starting point or inception of your unrealised potential. The quality of the seed is the primary determinant of what is to bloom or grow thereafter. Therefore having a clear intention before beginning our twelve week journey together can inform your explorations and provide insight into your personal growth over time.

What calls you to meditation? Reflecting or journaling on this question can help clarify your intention. For me, it’s a yearning to open my heart. Therefore the intention I have set for the next 12 weeks is ‘I intend to open my heart.’ Your intention doesn’t need to be complex, keep it simple and straightforward, using positive language. Other examples could be ‘I intend to be compassionate with myself’ or ‘I intend to be patient with others.’ Whatever you’ve set your intention as, check in with your body to feel how it emotionally resonates with you.

While setting an intention gives direction, it’s important to not fixate on achieving specific results, the intention is not meant to add pressure or create expectations, but rather it’s a gentle way to invite focus and meaning into your practice. Know that your intention can also naturally evolve over time based on your needs and experiences, nothing is set in stone here.

Reflection Question:

What calls you to meditation? Notice what stirs in your heart as you sit with this question. How does this intention feel in your body?

“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.”
Christine Caine

As we embark on our 12-week journey of Meditation-tasting, try these practices as if part of a spiritual tapas – honour your unique path, listen to your heart to hear what you need, take what you can use from these practices and leave the rest.

The path of meditation can also bring up unpleasantness or past unresolved traumas, while this is completely normal it’s important to remember that meditation is not a substitute for therapy. Additional support for unresolved trauma should be sought from a licensed professional or a counselling resource such as a therapist. Your role will be to hold all that may arise from your practice with non-judgmental curiosity and gentle loving awareness.

Most importantly, do not take oneself too seriously– infusing your practice with playfulness can allow for a lightness of experience, because after all there’s nothing to be accomplished– we are just allowing ourselves to be. There’s nothing to be acquired outside of us, the journey is a return to the deeper truth within you.

Consider me your travel-guide for the pilgrimage into your own heart. The methods are simple, the path is subtle. Welcome to a more meaningful and transcendent way of being in the world.

The Practice

For the next two weeks, we’ll be laying the practical foundation for your daily practice. Consider this as the time to fine tune your instrument before you can begin to play in the orchestra. Take these two weeks to establish your practice time and duration, assess if it aligns with your schedule, and see if it needs to be tweaked. During the practice time you can start to create your sacred space, spend time decorating it or honouring it by lighting a candle or incense everyday. Test drive your meditation cushion, mat or chair to see if it really is comfortable for the intended duration of your practice; you may start by sitting in silence reflecting on your intention during this time.