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Hi, this is Karan!
Today for those of you who missed my full meditation video course, we’ll talk about how to meditate in just five minutes. But before we begin, let’s talk about the theory of meditation.
What is meditation?
There are three states of meditation.
- Dharna
- Dhyana
- Samadhi
Dharna is the act of concentrating. Dhyana is the state of being in sustained concentration. And Samadhi is the peak of meditation. Where the object of concentration becomes one with the person that’s concentrating. So that you reach a state where there is no difference left between the observer and the observed. You are so immersed in the object of concentration that you completely lose all sense of self. This is Samadhi and the goal that we are striving for. But before we get into a state of Samadhi your first step is to begin with a foundation which is Dharna, or the act of concentrating.
So how do you do that?
Extremely simple!
First. Figure out a place that you’ll be undistracted in for just five minutes at a time. This could be your room. This could be your cubicle in office. This could be a place in nature. Anything is fine.
Now, sit in a very comfortable position.
Again, you could be sitting cross-legged on the floor. You could be sitting on the bed, you could be sitting on the chair. It doesn’t matter at all just be comfortable in the position that you are in. Now close your eyes, again, to stop any distraction from the world. And then just concentrate on one object of concentration.
How do you pick that object of concentration?
One, it could be your breath. So it’s as simple as closing your eyes and feeling the space between the tip of your nostril and your upper lip. And just feeling the breath pass through that space. That could be a very simple object of concentration. Now some people have written to me and say that they find that boring. To concentrate on the breath. Which is something that I can completely understand. In that case, choose an image that uplifts you as the point of concentration. Now, that image could be a spiritual figure like Jesus, Buddha, Mohammed. Or Guru that you know of. Anybody that uplifts you. Or if you’re not spiritual or religious at all, kind of like me, then your object of concentration could be anything that uplifts you.
So if you’re an artist, is there a painting that really speaks to you?
If you’re a musician, if there’s a musical instrument that really speaks to you. If you like being in nature is there a particular mountain range, or a particular tree that can really speak to you? As long as you choose any object that uplifts you and that you can keep consistent for the next few months that you are practicing this technique, you’ll be completely fine. It doesn’t matter that it’s not religious or it’s not your breath. All you’re trying to do is to choose a singular point of concentration. With this you’re ready to begin your meditation practice. That’s all you need to do. You just sit still, close your eyes and concentrate on this object. Either, if you can just concentrate on it without having a particular point of concentration, that’s fine.
If you want to you can choose either the space between your eyes. Or you could choose your heart. Or you could choose any other point to kind of focus on when you’ve closed your eyes and that’s all. All I ask you to do is to do this for five minutes in the morning, five minutes in the night. Or if you can’t do it in the morning do it at noon. Anytime you can just do it for five minutes two times a day. Within a couple of months or three months at the most you should start seeing the benefits of that practice happen very, very subtly.
You’ll become more concentrated. You’ll become more productive. You’ll feel less anxious, you’ll be calmer.
Why?
Because you’re training your mind to be focused on just one activity, one thought, one idea at a moment. And not to be in the state of constant distraction that our minds are. Always in the past, always in the future. You’re training your mind to be in that moment. That’s kind of the theory and that’s what you are working towards.
I hope this was helpful. I highly recommend that you start the practice. And let me know how it goes. And as always I’ll see you next week.
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