Meditation
(Dhyana): The State
of True Stillness
A sustained concentration on the Divine
Light within is meditation.
Sutra iii.2
There is no shortage of proof these days of the benefits of all forms of meditation. Studies have documented decreased stress, fear, tension, and worry; increased concentration and learning capacity; lowered blood pressure and better immune functioning; improved relaxation and pain management; better overall health and increased youthfulness; stronger performance at work and in sports; and a greater sense of altruism, peacefulness, and lasting joy. These results are consistent regardless of the type of meditation one practices, whether based on mindfulness, loving kindness, guided visualization, transcendence, or devotional concentration, such as yoga meditation.
It is important to recognize, however, that none of the above is given as the goal or intent of yoga meditation (Dhyana) as written about in the Sutras. Although innumerable physical benefits come from the practice, yoga meditation is solely intended as the pathway to egoless stillness wherein we reunite our individual consciousness with Divine Conciousness. To be a yogi is to meditate.
Mistakenly, many people think of yoga and meditation as two separate practices. Yet the Sutras clearly describe meditation as the core of the teachings and the culmination of all practices upheld by the previous limbs. By cultivating a balanced lifestyle, proper energy management, sensory control, and focused attention, we prepare ourselves for the state of pure awareness that is meditation (Dhyana). It is here we experience the intended purpose and goal of yoga, the stilling of the fluctuations of the mind and the expansion of consciousness to its natural omniscience and joy.
Purpose of Life
The root of the word yoga is yug, meaning “to yoke or unite,” indicating the union of personal and Universal Consciousness, or the union of soul and Spirit. The practices of the Eight Limbs of Yoga are a grand experiment with the spiritual laws that take us to this unified state, which we conduct in the laboratory of our lives. Like the yogis and rishis of the past, we discover proof of the theories by the changes that manifest in our own behavior and thought. Through all the practices discussed so far and culminating in meditation, we come to know the Divine within. Direct personal contact trumps any philosophical speculation. According to yoga philosophy, this reunion is the whole purpose of life!
The Eight Limbs of Yoga practiced in our daily lives deliver documentable results of permanent happiness and fulfillment. Through reconnection with our Divine Self, we are freed from all suffering and personal desire. We exist in unending peace and ever-present joy, perfect awareness, pure wisdom, and unconditional love.
Beginning Meditation
In order to enter the state of being that is Dhyana or true meditation, we must be able to transcend physical sensations long enough to liberate our awareness from its usual body identification. Through our earlier practices of Brahmacharya, Asana, and Pratyahara we have begun the process. Now as we approach formal seated meditation, we begin with a posture that allows the optimal flow of energy through the chakras to Higher Consciousness.
The first step in accomplishing this is to make the body as comfortable as possible while maintaining a vertical spinal column. Position of the spine is most essential because compression in the vertebra can prevent the proper movement of energy to the centers of higher perception that awaken during prolonged practice. Think of the spine like a garden hose that, if it gets pinched, will not allow the water to run through.
If no handicaps prevent us from having an erect spine, it is best to maintain this posture throughout yoga meditation. Leg position is not as important, so experimentation is helpful to determine our most comfortable seat. Sitting in a chair with feet placed evenly on the ground is one option. Kneeling over a small bench or cushions works for some. Sitting cross-legged with the hips supported enough to enable the knees to drop forward is the classic yoga meditation posture. Advanced versions of seated meditation posture include full lotus or heels aligned below the navel point. By practicing various Asana to create steadiness and ease in the body, we will find a seat that supports us well, so we can forget the body entirely in meditation.
Meditation Techniques
Next we must determine to shut out the concerns of the world temporarily. Detach sensory awareness from the outer world. Throw everything out of thought except the technique being used to focus the mind, aided by devotional love. At first, it is normal for thoughts to be restless and for the subconscious to throw up distracting and disturbing images. Practice being a witness to intruding thoughts without judging them. Simply recognize patterns of distraction. “Ah, here is a repetitive thought. It is based in fear. Here is old resentment. Here is attachment to outcome.” Allow them all to arise and fade away without much attention. Use willpower to stay single-pointed on your mantra or Pranayama, and focus intently on the third eye (Sambhabi Mudra). Be determined to succeed.
The mind is a repository of all past experiences, so like a glass of muddy water it is a murky swirl until we sit in stillness long enough for the dirt to settle and the clarity of consciousness to return. With continued effort to train our thoughts to one point of focus, the tiresome intrusions eventually recede. We move into a place of spaciousness in the mind and ease in the body and breath. By disengaging habitual patterns and responses, we break free from unhealthy ways of thinking and acting. We become lighter, freer, more understanding, and more compassionate with others and ourselves. We watch the train of thoughts go by and see that on the other side of the tracks is joy. It is already there, right now. We just have to clear the way to receive its blessing.
Although the mind has value in the domain of intellectual learning, we must tell it to rest as we enter soul territory within the experience of stillness. Whatever we have been pondering before meditation will still be there for the mind after meditation—in fact, in a clearer, more organized way. In silence we find intuitive clarity, increased creativity, and an overall feeling of happiness that is not attached to any particular circumstance or person.
Eventually, all association with time, space, body, and mind falls away. We overcome attachment to and identification with the sensory self and ego. We suspend the outward flow of energy to the world around us and experience an inward and upward flow through which we know ourselves as individualized reflections of the Divine. Our focused attention melts into a peaceful awareness where no agenda remains beyond being and listening. Meditation becomes a receptive place of rest and renewal. In the stillness within, we carry our portable happiness.
Never Give Up
Although much within us needs to be emptied out to come into the still space of meditation, it is far from a void once we are there. Overflowing with creativity, it is an active, pulsing field of potential being. By uniting our personality-based consciousness with the Infinite Consciousness, we experience this magnitude within.
To reach this state of joyful renewal, perseverance is key. Even if our meditations are only five short minutes out of a 1,440-minute day, absolute dedication is necessary. If meditation remains optional in our mind, it will never become habitual.
Think of it this way. We do not question whether or not to eat or brush our teeth daily. So if we aspire to the freedom and joy that the Eight Limbs of Yoga promise, we cannot question whether or not to meditate. Unwavering commitment is required for spiritual success. We must keep our appointment with the Divine Self to cross the inner bridge to lasting happiness.
Several things help. Create a space that is dedicated to meditation. Even a small corner of a room with a comfortable seat and a personal token of devotion to the Divine is a good start. This space will hold the energy of serenity that is cultivated during practice. Start now! People let years pass, saying, “I will do it tomorrow,” but procrastination kills good intentions. Have patience and persistence. Recognize that this is a long-term endeavor, not one of immediate gratification.
Ideally we should meditate twice a day at generally the same time to establish a positive habit. Once a week, a longer meditation is beneficial. If we were studying physics or learning tennis or the violin, we would think nothing of dedicating whole days to the pursuit. Finding a group meditation can also be a tremendous support and boost to individual practice. Even during challenging times that disrupt our routine, we can offer something to our practice. When life is chaotic, this is exactly when we need to cling to our meditation time the most. No matter what circumstance comes along to derail us, a true yogi never gives up.
Meditation is not easy for anyone. Faith in the process and trust that results will come eventually, coupled with the true spirit of devotion, are what make the biggest difference. Spirit watches the heart. If we are putting in the effort through wholehearted devotion while we are practicing, we are progressing whether or not evidence is obvious.
Signs of Progress in Meditation
With consistency and a trusting attitude, we can expect certain signs of progress in meditation. The key is not to look for them or be attached to results coming in any particular order or time frame.
Typical results begin with a feeling of increasing peacefulness. It becomes easier to sit for longer periods of time with unbroken focus and bodily ease. This calmness transcends our time of practice and then begins to infuse daily life. We find ourselves less reactive to outer circumstances, and more joyful for no apparent reason. The ego relaxes and intuitive wisdom arises, providing guidance for our lives. This promotes greater efficiency in daily life, both physically and mentally. We shed bad habits more quickly and nurture spiritual qualities with ease.
For some people, internal lights or sounds occur, as discussed in chapter thirteen. As we strengthen our concentration, eventually thought gets quiet. The channel of our awareness opens to the direct realization of Truth. When this occurs, we are no longer disturbed by worry, anger, fear, or any other imbalanced mental state.
Over time, we find that what used to require discipline is now filled with natural pleasure. We feel connection with and compassion for all mankind. We are receptive and loving when we know the Divine within ourselves and all around us.
The Self Patiently Waits
As we go deeper into the still point of meditation, sometimes fear arises as we notice the disappearance of self, the “I” that we have believed is who we are. The ego self fears that if it is not thinking, acting, choosing, or processing, that “we” will not be. However, if we relax into the detached stillness, we perceive something beyond the petty, fleeting thoughts and feelings that we identify with most of the time. With sustained practice of meditation techniques, fleeting moments of peace become longer and we exist in the space beyond doing, where we know ourselves as more than our thoughts, feelings, and actions.
Here we recognize that we are not separate and alone, but intimately one with all and totally safe. We perceive that which we truly are, the Consciousness that watches and holds all of the experiences and perceptions we know as life. We realize a realm of pure potential and freedom. If we can fully surrender separate self at this point, we enter communion with the Divine Self through loving devotion.
We do not have to believe this to meditate. We meditate in order to prove this through personal experience. When our consciousness merges with the One Consciousness, all we feel is the blissful state of union. Once there, devotion to this essential Self blossoms into unconditional love.
Daily Practices
Integrate a practice of stillness into your daily life. In mind, body, and soul, become willing to let the world fall away so you can enter the pure awareness within. A meditation practice is built one day at a time.
Questions for Further Reflection
Take a moment with your journal now to answer the following questions. Or find a quiet pause sometime today to remember the practice of meditation and contemplate these thoughts further.
Affirmations to Post and Remember
Affirmations solidify beliefs in our subconscious minds, creating a foundation from which we can then manifest positive change in our outer lives. Repeat these often with strong intensity and full faith.