Meditation - the ultimate goal of all yoga

MEDITATION

Our natural state is to be peaceful and equanimous. Yet, for many of us, it becomes something that feels unattainable. 

It might sound mystical or difficult to wrap our minds around. In its very core it is, however, the most natural and uncomplicated act one can do. All the techniques and meditation practices are initially meant to guide us back to the source of who we truly are. Yoga calls this source Ishvara, others call it pure consciousness. Some call it God.

The journey and the names we give it are different to all of us, but the destination is said to be the same. Our true self. 

What is meditation?

The ultimate goal of meditation is not to silence the mind, but to see what’s beyond it. 

At its simplest, meditation means sitting in silence and resting in awareness. This quiet observation of all that is, when practiced with a gentle attitude and not too much effort, can eventually lead into the mind becoming still. Making  the practitioner being able to see through the mind.

Another path is to find a technique/ set of techniques that can help us still the mind enough to see through it.

Behind our busy minds lies a reality that is often described as eternally vast, spacious awareness. In this state beyond the time and space, the individual can experience not only deep ease and peace but also reconnect to a beautiful sense of purpose and belonging; connection to all that is.

Types of meditation

Next, let’s have a look at some of the many techniques.

Roughly speaking,  meditation can be split into two: guided meditation and unguided, silent meditation. 

In the silent, often called mindfulness meditation, the idea is to rest in the role of quiet observer. The thoughts, emotions and bodily sensations can all be witnessed without reaction. Once the meditator can sit still and witness all that is, without getting lost into the thoughtland or falling to judgement and frustration, the space behind those distractions becomes more visible. So rather than identifying with the mind and it’s fluctuations, the invitation is to start resting into that space behind them. 

In guided meditation, the mind is usually given some type of object to focus on. The object can be internal, such as breath or mantra, or external such as candle light or a dot on the wall. 

In the beginning of meditation practice the work is usually more about building single-pointed concentration and focus (dharana). The object is less important.

The next state of meditation is called dhyana. Here the mind is already single-pointed, and the object becomes more meaningful, as the mind begins to absorb deeper and deeper into it. At this point it’s recommended to choose an object you wish to become one with, such as a mantra or something else subtle like joy or love.

The final state and the goal of all yoga is samadhi, state of deep absorption, bliss or enlightenment.

In samadhi the sense of time and place are gone and the meditator and the object have merged together. The experience of object and subject is completely gone and what is left is purely being. If you are aware of yourself meditating or think you must have achieved samadhi, you probably are not there. Samadhi can sound very unreachable, which is understandable since it’s something so difficult to understand with the rational mind. We tend to think we are not spiritual or progressed enough, or just simply not worthy of such a beautiful experience, but like Patanjali says, it is available to anyone who is willing to do the work.

In the text below, I am sharing some information about the techniques and methods that have helped me to get into a steady meditation practice. I want to remind, though, that it is NOT about the fancy practices and wild experiences we may or may not encounter with on a meditation cushion, but about coming back to that sense of remembrance of the Self.

Breath and meditation

One of the oldest meditation techniques is resting the mind into the breath. An awareness of the breath has an internalising effect for the mind: the attention starts to turn from the outside world toward the inner world. 

The breath happens here and now, so by becoming aware of it, the awareness of the practitioner gets immediately internalised and the level of presence heightened.  

Breath is also very connected to the mind. Since it’s much more tangible than the mind, it can be a great tool in your toolbox to have when it comes to meditating.

It mirrors the state of the mind: the way we breathe is a direct information of our current state of being.

It works in two ways; to shape the mind we can shape the mind.

For these reasons many meditations either include breath awareness or use proper pranayama, breath control, as a preparation for meditation.

Pranayama to tame the mind for meditation

Yoga says that breath is not only a process of getting oxygen in and carbon dioxide out but also our link to the subtler realms. It’s the gateway to the world of energy or in yogic words, prana.

An access to energy for most of us is not that easy. Quieting the mind by thought simply does not work: asking the mind to still itself is like trying to use the left hand to cut the left hand. It’s impossible.

The connection between our breathing and the rest of our being (nervous system, mind, body) allows us to start guiding the mind toward the wanted direction by shaping the breath.

Pranayama means shaping the breath from its organic ratio and rhythm.

Simply put, the inhalation has an energising and enlivening effect on the system. Other side of the breath, exhalation, cools and calms the mind and the body.

Same applies to kumbaka, breath retention. Holding the breath on top of the inhalation builds up energy. Breath retention on the bottom of exhalation helps us to tap into the sense of quiet emptiness behind the mind.

Equalising practices such as nadi shodhana (alternate nostril breathing) and savitri (in 8, hold 4, out 8, hold 4) help bring the nervous system back to balance and the practitioner back to the state of optimal functioning.  

It is advised to start to explore the breath and your relationship with it with an experienced guide. Since the breath is so closely linked to the nervous system and the mind, it should never be pushed but rather explored with curiosity and care. 

According to some studies we only use about 10% of our lung capacity, in other words we grow up to be bad breathers. Just by learning to breathe properly can have an amazing effect on our overall health!

Tantric meditation

Anyone who has sat down knows that the mind rarely wants to be set in stillness; it is constantly moving and fluctuating after the next interesting distraction. Tantrikas realised this too. What they also understood, is that the energy always follows the mind; the mind becomes more like what it is focused on. 

This is where the tantric take on meditation differs from some other witnessing-based paths. Although tantra does recognise the importance of the quiet witness, and also uses it, it says that to awaken to our mind’s highest potential, the act of simply witnessing  is not enough.

So, rather than just sitting still and observing all that is, tantra says it is more effective to give the mind something to do and to engage it with something positively charged.

Kriya, yantra and mantra meditation 

Kriya means completed action, usually referring to a set of techniques and practices to reach specific outcomes. Kriya meditation functions on the level of the energetic body and often includes breath control and either internal or external motion in the body. 

Kriyas work with the themes of yantra and mantra. 

Kriya meditation helps to shape the pranic body toward a more ideal environment for the yantra and later on the mantra to reveal itself. It is about creating a fertile soil  for the mantra to be experienced. 

Yantra is a geometric design or a mandala representing certain spiritual truths or realities. It can be external or internal.  Mantra is not the sound of this spiritual truth, but the truth or reality itself. It’s closer to a plane of existence or state of consciousness than just something we meditate on.

Mantra and yantra can be seen and heard in the deepest states of meditation. It really is not about visualisation or imagination but rather about opening to receptivity and intuition. The reality of the mantra is already there, it doesn’t need to be imagined. We must simply get still and open ourselves for receiving to be able to experience it. Rational mind, which is always involved in visualisation based meditations, has no part in this process.

The experience is different to each individual. Some of us are more auditory than others Some of us are more feeling based on how we perceive things. Others are more visual. The inner experience is different for all of us. All we need to do is to choose trust and relax into receptivity, and the mantra will open for us to experience it in a unique way.

It is not an overnight process, though, it often takes years of practice. It usually also needs an initiation from somebody who has been initiated to these practices themselves. 

One should never judge the efficiency of the meditation practice by the experiences whilst practicing, but by the amount of joy, peace and clarity experienced outside the meditation cushion. 

Mantra is the ultimate object of meditation

Sri Vidya tradition considers mantra as the ultimate object of meditation. This being said, it is more than just an object. Mantra is not the bridge to divinity, it is the divinity. 

What can help to take this in, is to remember that nothing in life is really static.

As stated by Einstein and a few hippies later on; everything in life is vibration. To understand the world and ourselves in it, we need to look into the world of vibration. Modern science confirms that even the most solid looking object turns into tiny particles dancing on different frequencies when looked at close enough. Everything in the universe, ourselves included, has a vibration. 

So, mantra is an already existing reality or state of consciousness. Each mantra vibrates differently and embodies a unique state of consciousness. Some famous mantras might have the names and faces of external gods and goddesses, but it is not about worshipping something outside of us. By practicing mantra we are moving our current state of being towards the state of consciousness that the particular mantra represents. Quoting the ever-wise sage Patanjali again; when we know the Divine, we become the Divine. 

Which mantra to choose and how to practice

Mantra can be practiced two ways: internally and externally. 

When repeated out loud, vocally, it is said to affect the conscious mind. Whereas silent repetition leads the mantra and the qualities of consciousness it embodies being planted deep within the unconscious mind.

The word mantra means something which both protects and expands. Japa means repetition. Some people like to use mala beads to count the rounds of repetition. It can be helpful but on the other hand it can also turn out to become another distraction.

Different traditions have different takes on choosing the right mantra for you. Some traditions say the teacher, who has been initiated to the mantra themselves, can only give us the mantra to work with. Others believe that the student attracts the mantra that is right for them.

According to Sri Vidya tradition the majority of mantras are locked. This is simply to protect both the practitioner and the tradition. There are, however, five highly potent mantras that are open for all of us to explore and experience.

The 5 open mantras are:

AUM: connection and oneness with all that is

RAMA: courage, willpower, self healing

SO HUM: connection to Purusha/soul, the core of each being

GAYATRI: clearing karma and all obstacles on our path of self-realisation

MAHA MRITYUNJAYA: harnessing the full potential of our soul, freedom of fear, ultimate healing mantra

The suggestion is that you pick the one you have the greatest resonance with, and then get to know it. Obviously practice it, include it in your meditation, but also work with it outside your seated practice.

You can do some research. What are the yogic texts saying about it? Connect to it on a personal level. What does it mean to you, how does it make you feel?

The tradition also suggests that we place the mantra in one of the three gates. These gates are the three major energy centers in the body: 3rd eye/ 6th chakra, heart/ 4th chakra and solar plexus/ 3rd chakra.

Preparation for mantra meditation often includes some asana to open the body, pranayama to prepare the mind, and initially kriya to create the space for the mantra to unfold from.

It is important to remember that in mantra practice the idea is to remember the already existing. Repeating the mantra out loud is only the first step (and an important one), but to connect to the full potential of the mantra, our job is simply to get quiet enough to experience it. 

How to start meditating

To begin a meditation practice, the guideline is simple: choose a practice that works for you and stick to it.

Commitment and consistency are the key.

Traditional number of sadhana, daily practice is for 40 days. Coming back to the practice every single day is how we create a habit out of it. 

Meditation is out of all yogic practices the most potent one, it is what all yoga aims for. While in its very essence it’s about remembering who we already are, it takes practice.

Taking time to connect to ourselves not only on the good days but also through the stickier times, we build a long lasting relationship to this part of us that is always present and always at ease. The part of us that is whole, complete, infinite and free. 

Please remember, there is no such thing as a failed meditation. Every attempt to sit down, even when it leads to us just realising how turbulent our minds are, is a step toward samadhi, self realisation.

There are no shortcuts to awakening, we must be willing to do the work.

YOGA NIDRA - ENLIGHTENED SLEEP

If you feel like the traditional seated meditation is not your jam, or if you want to take your seated meditation practice further, I highly recommend the practice of yoga nidra.

Yoga Nidra is one of the most supportive and accessible yoga techniques. Nidra is a sanskrit word meaning sleep, and some common translations of yoga nidra are "yogic sleep" or "enlightened sleep". The intention of the practice is not to fall asleep though, but to guide the mind and body into a state of deep rest, and then journey to the world of the unconscious while remaining awake on one level of one's being. 

It has the exact same goal than all other yoga practices (self-realisation and liberation), but the approach in nidra is slightly different compared to the rest of yoga - where in seated meditation there is a sense of physical and mental discipline, in yoga nidra the only discipline we need is a firm resolve to stay aware and not fall asleep during the practice.

The goal of yoga nidra is to help us fall asleep to everything inside of us that is not real or lasting so that we can wake up to our true essence.

Through several different deep relaxing techniques the practice employs different brain waves to produce desirable change at various levels of human capacity. Yoga Nidra is a deeply relaxing practice, and can be used for several different goals such as improving cognition, getting quality sleep, general healing or specific healing. 

Since it is practiced by simply laying down in a supine position, it is very accessible and requires absolutely no previous experience. Also due to its deeply relaxing nature, is serves as a beautiful counter balance to the busy modern day lifestyle.