A complete well balanced health as defined by WHO's (1948)
constitution is - "a state of complete physical, mental, and social
well-being and not merely the absence of disease or infirmity." In May
1984, the 37th World Health Assembly took the historic decision to adopt
resolution, which made the "spiritual dimension" part and parcel of
WHO Member States' strategies for health but sadly failed to add it to the
overall definition of health. Even to have a perfect physical and mental
health is also not sufficient.
We may not be able to admit openly
but the fact remains that many amongst us aren't happy the way they are and the
way we conduct ourselves. Secretly, we regret our actions, reactions and given
a chance many would like to be an improved version than they are in their
current physical or emotional states. Physical well-being (or improved fitness
levels) require a lot of dietary discipline and regular physical training
sessions. However, we often read and see in News that many with perfect bodily
health (national and international sport-persons and cine stars) engage
themselves acts unworthy and sometimes punishable by law. How does that happen?
To be able to create a better version
of ourselves if first are able to see (visualize, observe) what we’re doing.
Meditation is one such method of self-observation that empowers us with an
ability of an objective observation -an observation that is not so easy, in
fact quite difficult. But hold for a second. Here I am not saying that
mediation is difficult but objective observation about ourselves without
meditation is. Meditation practice -done regularly makes everything not only
easier but very easy overtime.
An honest self-observation
(meditation) practice is an opportunity for real self-transformation for every
practitioner. This is their chance to be the change in the world you’ve hoped
to see in everyone else as was said by Mahatma Gandhi.
Read further, if you are feeling interested to
know about in simple terms; how your regular meditation practice makes thing
easier for you.
Regular practice – Meditation is more
than a mental skill and like any other physical or artistic skill a regular
practitioner gets better at it. Practice make a person perfect. So is also true
to the minds’ who are learning to practice -meditation. If you’re not regular
at observing yourself (thoughts, feelings, actions and reactions etc.) in an
impartial manner (equanimity) and on a regular basis, it won’t be easy for you
to still your mind, which is continuously creating thoughts, emotions, reaction
to physical and mental stimuli from around and even beyond.
Awake but unaware – Most of us whilst we
are fully awake and alert remain at most times in a state of unawareness to
hundreds of thoughts, feelings and emotions generated in our minds and bodies.
Let me give you an extreme example; Try to recall, when you are very anxious or
emotionally charged with anger etc. your heart races, body parts shake and what
you think or say are mostly or totally beyond your awareness. However, once the
precipitating cause of extreme turbulence is over and mind gains some stillness,
you immediately begin to become aware of everything happening inside and
outside to your body and what you have said or done. Something similar happens
in our daily lives as well even when we are neither angry nor emotionally
charged but at our natural best. This is what I call, as in that state of
“Awake Unconsciousness”. The good news is with regular practice of
meditation self-observation; this will change sooner or later. This varying
degrees of natural unconsciousness (unawareness) will change over time as you
try to observe yourself more and more. You will begin to sense that “everything
within” is like a ripple in a water body which is getting created, rises and
then fades down to disappear. This is the state of awareness, one achieves.
It’s quite an experience to be able to see (observe) what will come up next.
Self-imposed unconsciousness: There are times, when one may want to avoid to face a situation both;
physically or mentally. Most refer these as escapists. Those who adopt this method
are actually imposing up on themselves -a state of unconsciousness towards a
reality that exists but they do not want to face. This happens with everyone
sometimes or the other. Some of you may recall at the peak of examination
stress, you will go to sleep or waste time calling your friend or engage in
some other time wasting activity to escape the stress but eventually get more
stressed out after a few hours once the period of the escape is over.
Similarly, one may have certain feelings about a situation that they don’t even
want to admit to themselves. This is when period of self-observation
within oneself (meditation) helps. It helps that person to develop that courage
required to face whatever it is that the person was running away. Overtime this
habit of self-observation helps to find or develop one’s own strength to see
it, accept it, feel it or let go the fear of unknown.
Detached vs Attached or Equanimity – Our brain
generates between incredible 50,000-70,000 thoughts per day. That’s an average
of 2500 – 3,300 thoughts per hour or between 35 and 48 thoughts per minute. Is anyone of us is capable of being aware of such massive Tsunami of
thoughts in our brains? No wonder, such a mind is busy all the time dealing
with them unable to identify, which are useful and beneficial thoughts as it is
entangled in its own hindering web. Now there could be 2 ways to deal with this
entanglement (hindrance); one that we are able to stop generating thoughts and
second is, we become strong enough to with stand them. It is indeed possible
that one may be able to reach a level of mental stillness that number thoughts
that are generated are regulated but until such stage is reached one can
prevent “getting caught up” in the flow of thoughts by simply observing them
then getting involved in them. Please
note a very fine line exists between “what you’re thinking about” versus “what
thoughts you’re observing”. * (See section on how to do meditation)
Unexplained experiences aren’t harmful – Initially many practitioners experience physical sensations or emotional
feelings in varying forms (pleasant or unpleasant); c.f. some heaviness,
lightness, an unexplained emotion, a thought, an intention, a desire one wasn’t
aware they had. If this happens, don’t get alarmed or stop your practice.
Simply turn your mind towards observing that feeling, emotion or sensation and
wait like an observant cat waiting for a mouse out of its hole. Be an observer
and not a player. Sometimes these experiences may even test your commitment as
we may have the tendency to judge ourselves. It sometimes tests courage when
someone encounter something unpleasant. It is important to remember to you are
to remain an observer and a participant of the experience of any kind. Sooner
or later, the mind starts to observe even an unpleasant experience with
complete equanimity without any attachment or detachment after it has learned
to embrace all that it sees or experiences around or within.
Desire or expectations – Very simply,
the whole idea of practicing self-observation (meditation) is to remain
observant at all times. Then where is the question of any kind of desire or
expectations from this practice? Keep your mind and soul open and ready to
discover on your journey of self-realization through self-observation.
It will be helpful to
every prospective practitioner to know about some of these important aspects of
self-observation (meditation) practice as you take your initial steps. Always
remember, the time when it all seem difficult, it is at that time you need to
practice, anyhow, somehow. The real joy
is in the seeing and not escaping!
How to do Meditation: Meditation can be practiced anytime of the
day and anywhere. However, the best times are; early morning on an empty
stomach after you have freshened up or before retiring, in the night. Always
try to give this activity your full attention. Believe me, meditation becomes
easier if you make it a habit during regular daily activities as well. It is an
awesome activity because you can do it any day, anywhere all the time, even while
walking. Self-observation does not necessarily require having free time unless
you are using it, in your sitting meditations.
* Initially when you start to sit
still and trying to observe your own thoughts and later even finer bodily
sensations, you may find that mind has wandered. Don’t hate it, don’t even try
to control it -just observe it. It will come back like an obedient child.
Slowly and slowly, your mind will become more and more obedient and shall stay
in one place for longer periods. You’ll also begin to become familiar with the
difference between being “caught in the thoughts” versus observing them. You
will also be able to measure your own success when you’re observing more than
getting caught in the web of your thoughts and sensations.
