On meditation

SPIRITUAL PRACTICES AND
ATTITUDES FOR MODERN LIVING

In the second episode of this new series on spiritual practices, DAAJI answers some of the most common questions he has received about meditation, starting with what meditation is. There are many types of meditation available today, so he explains why he recommends meditating on the heart, and the importance of heart-based meditation in taking us beyond the surface of our existence to more profound aspects of our being, bringing happiness and purpose to life.

What is meditation? 

The most common understanding of meditation is that you become the object of your meditation. You imbibe the qualities of that object. So, what is it that you truly want in this life? And if you are interested in the highest purpose of human life, what will be the object that leads you toward that highest purpose or universality?

Often people ask me, “Daaji, why do you recommend meditating on the heart?” 
In response I say, “Would you try to feel with your feet? Can you feel with your liver or kidney? No. You can see things with your eyes, but the heart is the only instrument through which you can transcend your senses and your individual mind, to become one with the universality of existence.”

So, the object of Heartfulness Meditation is union with the higher Self, the Source, through the heart, and that is the meaning and purpose of yoga. Only like can unite with like. Oil cannot mix with water. So in order to unite with the Source, you first need to become like the Source. It is possible because we all share that same divine Source, the essential aspect of our being.

What is the source of divine Light that is the object of Heartfulness Meditation?

So, you meditate upon the source of divine Light in your heart. On its own, the source is so subtle that it is incomprehensible. Light from the source is the closest concept we can take as an object of meditation. But there is no need to see any light. We call it “light without luminosity.” You can simply meditate on the idea and not on the light.

While meditation is usually defined as thinking continuously about one object, this is actually the first step, the prelude to meditation, and it is known as Dharana in yoga. Meditation, or Dhyana, is far more interesting! Meditation is the process of diving deeper to experience the true nature of the object upon which you are meditating, in this case the divine Light from the source. Instead of just thinking about the source, you want it to reveal itself to you. Such revelation does not come as thought, but as initially as feeling, as experience.

Meditation is a process by which you evolve from thinking to feeling. It is a journey from the complexity of the mind to the simplicity of the heart. It is largely for this reason that we involve the heart in meditation.

Yet, even feeling has its limitations. In true meditation, you will go beyond feeling and experience to a state of oneness with the object of meditation, and eventually this dissolves into what is beyond that experience, the absolute ultimate essence of existence, which cannot be described. This is a sign of being in osmosis with the source.

What is Transmission?

The most fascinating aspect of Heartfulness is Pranahuti, also known as yogic Transmission. Transmission has been defined as “the utilization of divine energy for the transformation of a human being.” Here I am not speaking about physical transformation, as our bodies are limited by our genetic makeup. Instead, we refer to the transformation of our personality, our character, and our mental, intellectual, and ego spheres.

Meditation is a process by which
you evolve from thinking to feeling.
It is a journey from the complexity
of the mind to the simplicity of the heart.

Eventually this transformation leads us into spiritual realms of existence. Transmission is the nourishment that allows such unlimited growth on the subtle, spiritual plane. To conceive of Transmission as energy is not completely correct, as energy belongs to the manifested world, the physical dimension, whereas Transmission is not measurable as energy by the standard model of physics. The mystic poet Kabir referred to the sound of “unstruck” music, meaning the music that emanates from a string or a drum that has not been struck. What is the kind of sound to which Kabir refers? He speaks not of the manifest world, but of the un-manifest, the Source from which we have all emerged. It is to this dimension that Transmission belongs, and its purpose is to uncover that same original, authentic state within each one of us that is at the Center of our being.

We use the word “Transmission” because this subtle energy is transmitted from the heart of the trainer into the heart of the aspirant. Transmission does not require any physical contact, but is activated by the force of thought. As Swami Vivekananda wrote in his treatise, Raja Yoga, “Thought is a force, as is gravitation or repulsion. From the infinite storehouse of force in nature, the instrument called chitta (consciousness) takes hold of some, absorbs it and sends it out as thought.”

Words can never capture the essence of the process of receiving Transmission. The attempt to grasp it intellectually is like trying to understand the taste of a mango or the fragrance of a jasmine flower without having ever experienced them. Transmission must be experienced to be known. Let it be your own inner experience, whatever you feel. There is no need to borrow someone else’s experience.

Within you there is a stillness and a sanctuary
to which you can retreat at any time and be yourself.

—Hermann Hesse

How to handle the thoughts that occur during meditation?

The mind is your friend, not your enemy. Just as the eyes are for seeing and the ears are for hearing, the mind is for thinking.

Why would you wish to forcefully stifle its activity? There is a reason for the rush of thoughts that sometimes occurs during meditation. Think of what happens when you open a fizzy beverage: There is a rush of bubbles toward the surface. All the carbon dioxide that was trapped inside now escapes and the result is fizziness. If you leave the bottle standing for some time without its cap, all the gas escapes. 

Similarly, in meditation, if you keep your mind open, the thoughts and emotions that you have been accumulating inside may come out. You will experience their exit as a rush of thoughts. While this can be disturbing, the after-effect is one of stillness—as long as you do not add to the disturbance by worrying about the rush of thoughts. Therefore, the best practice is to treat thoughts as if they are like clouds passing in the sky. Do not entertain them, and do not try to forcefully remove them. Simply let them pass and, if necessary, remind yourself that you are meditating. If the disturbance is too great, you can open your eyes for a few seconds and look down, which will clear that condition.

When I meditate, I often feel like I fall asleep. What should I do?

Is it so easy to fall asleep in an upright pose in a matter of only a few minutes? Actually, in deep meditation your condition resembles that of a sleeping person, and it is known as a Samadhi-like state. You can easily understand whether you have been sleeping or meditating by observing how you feel afterward. If it were asleep you would feel groggy, whereas if it were deep meditation you would feel refreshed.

As you progress, you will gain awareness within those deeper states of meditation. You are simultaneously awake and in a state of deep sleep. As this state develops further, you will find that in wakeful daily life, your thoughts and actions proceed so naturally, lightly, and even automatically, that you do not feel that you are actively bringing them about as their doer.

Is it best to meditate in a specific posture?

The best pose for meditation is the one in which you are comfortable. In Patanjali’s Yoga Sutra, he writes, “Posture should be that which is steady and comfortable.” Your pose should be steady enough that you can hold it easily for the duration of your meditation. As Patanjali points out, only a comfortable pose can truly be steady, otherwise you will fidget and be distracted by your discomfort.

That being said, a cross-legged pose facilitates deeper meditation—if that cross-legged pose is comfortable. You can even sit on a chair and cross your legs at the ankles.

It is also best to sit upright, but not rigidly. It is also fine to rest your back, but do not rest your head or you will fall asleep. Above all, remember that this is meditation and not gymnastics. The main purpose of the meditative pose is to allow you to forget your body and go inward.

For how long can I sit in meditation?

The length of meditation is dictated by how you feel. If you are benefiting you will sit for longer. If you are feeling disturbed, it is a good idea to start with the Heartfulness Cleaning for 10 minutes, and then attempt meditation. If you are able to sink into deep meditation within a few minutes, then perhaps you only need to meditate for a short while. If it takes longer then sit for a longer period. There is no need to attempt to go into a state of deep absorption or Samadhi. Let it happen naturally without force. On some days you will achieve greater depth than others.

Initially, try to meditate for at least 20 minutes daily, consistently. Then you may gradually increase the time to an hour as you find your rhythm. The only strict guidance is that meditation should not exceed one hour in duration.

Meditating for too long creates mental pressure. If you have the time and inclination to meditate a second time, please do so, provided that you give a gap of at least fifteen minutes in between. There is no restriction on how many times a day you can meditate, as long as you do not neglect your duties.

Ultimately, your lifestyle will become meditative. No matter what activity you are engaged in, you can remain meditative and centered within. The act of meditation triggers an ongoing meditative state, which supports all your activities.

Is it best to meditate at any specific time of day?

Meditating with regularity, at the same time ever day, makes meditation easier. It will become your natural inclination at that moment—just as taking breakfast at the same time daily makes you naturally hungry at that time. With regularity of timing, you will sink into deep meditation from the very moment you sit down. Regularity creates a biorhythm, establishing a biological clock within.

Traditionally, we are advised to take advantage of certain times of day, which are especially conducive to meditation. Those times are the meeting point of night and day—just before dawn and at sunset. If you are unable to meditate at those times, try to meditate whenever possible. Regularity is important, no matter which time you choose for meditation.

Traditionally, we are advised to take
advantage of certain times of day,
which are especially conducive to
meditation. Those times are the
meeting point of night and day—just
before dawn and at sunset.

Can children meditate?

Children from the age of five years can learn both the Heartfulness Relaxation and Heartfulness Prayer. Many children enjoy doing these practices, but there is also no need to force them.

Those who have completed 15 years of age can learn the Heartfulness Meditation, as long as parents or guardians give permission if they are not legal adults.

*

Most of all, approach meditation with interest, enthusiasm, and a willingness to see where it takes you. That attitude will take you a long way!