I have been teaching meditation for past 17 years, guiding people from all walks of life—from artists to business executives, from students to professors, from children to senior citizens and people from all religions, races and countries.
Meditation is becoming more and more popular. There are many people who practice meditation in different forms, and even more people who are willing to at least give it a try.
I have seen the lives of my students transformed through meditation practice. They find peace of mind, inner strength, confidence, higher spiritual experience, improved concentration and insight, balance and calmness.
Over the years of extensive teaching, I have come across some common questions—here are my answers, for anyone uncertain about starting or wanting to go deeper into their practice:
1) What subject should we choose to focus on during meditation?
Anything and everything can become the object of meditation. Choose any object, idea, or thought that appeals to your senses, mind and intellect; that is in harmony with you; whose rhythm matches with your rhythm. Anything that you can emotionally connect to can become object of meditation.
For example, in my case, I find it very easy to connect myself with soul/spirit. I am naturally drawn to the spirit, which is absolutely peaceful and blissful. I am able to strike a certain harmony with the soul—my mind naturally gravitates there and I find instant solace. One of my students, on the other hand, likes to visualize lights. She is able to visualize bright, shining lights, without any effort. One of my other students likes to focus on movement of breath, in and out. She finds this technique so simple to follow. Still other of my students love to focus on energy points called chakras.
It also depends on our mindset at different times. It is not necessary to choose same object of focus each time we meditate. All we have to do is try, and see what works best for us.
2) Why do past memories come up during meditation?
It is important to understand that the past memories, fears and emotions suppressed in the subconscious can come up as a result of meditation. This is good, as it is a cleansing process—a purging, an emotional release, a purification of mind and spirit. Do not get afraid, just watch them. They will go and leave you lighter and purer than before.
It may not happen to everyone, and it may not happen every time. If and when it does, embrace it for what it is—catharsis.
3) Why does the mind wander and refuses to cooperate?
The mind and ego try to derive pleasure out of mundane things, out of sensual pleasure, out of emotional ups and downs, out of trivial matters. These are the things on which they thrive. So, they see a danger of their own extinction in cooperating with meditation. That is why they revolt and distract instead of cooperating. They do not want to be channeled in a positive direction.
But, as they taste the pleasure of meditation, they start cooperating and enjoying the meditative state. Once the mind finds meditation peaceful and blissful, it will start cooperating. Then meditation will become simple—as simple as eating, sleeping, and talking.
Gradually, the mind will actually inspire and encourage you to practice more and more meditation.
5) What are the reasons for feeling sleepy during meditation?
There may be three reasons.
First, it may be as simple as not getting enough sleep, so try to get enough sleep regularly.
Second, you may be feeling bored and not finding meditation interesting. If this is the case, try to understand the technique and its benefits and develop more of an interest and enthusiasm. Or try doing another meditation technique, which you may find more interesting.
Third, you may feel sleepy as you slip into your subconscious during meditation. This kind of sleepiness is good, and will give you a nice, deep meditative experience.
6) Why do I feel numbness or needling sensation in my legs while sitting cross-legged in meditation?
This is due to reduced blood circulation and squeezing of the nerves in the legs while sitting in a cross-legged position. As one gets used to more and more meditation, this problem starts disappearing. Regular practice makes the cross-legged posture comfortable.
7) With so many meditation techniques available, how do we choose?
There is no meditation that works for everybody; one has to find the right technique for oneself.
Let your experience and insight decide which one is good for you, as per your liking, inclination, temperament and objective. It will likely be whichever technique you feel naturally attracted to and feel most comfortable doing.
You may also take up something suggested to you by your teacher. Sincerely and regularly practice that technique—do not give up. With time, you will start understanding the subtle aspects of that particular technique.
If you are confused about which meditation style is best for you, you may try each one for a short time, and choose to stick with whichever you feel the most connected to.
8) How can one ascertain during meditation that he is really in meditative state?
There are few indicators. One is that the breath movement will become slow and not prominent. Another is that the heart beats will slow down. And one will feel peaceful, still and pleasant, not feeling like they want to come out of that state. With these symptoms, you will know that you are in meditative state.
9) During meditation sessions my consciousness rises to higher level. Then later, it comes back to “normal, everyday consciousness.” Why?
That is because you are not spending enough time meditating. Your glimpses of spiritual experience are too little and weak as compared to your everyday consciousness. As you practice more and get a better taste of higher consciousness, that state will start staying with you during more of your non-meditative hours—just as the elastic becomes long when stretched and returns back to its original length when released, if you keep persisting, it reaches a point when it stays in its stretched form.
So, persistent practice, perseverance and patience are needed in meditation practice.
10) What things can be used to create a favorable environment in meditation room? Is it necessary?
If you feel like creating a favorable ambiance in your meditation room, you may use candles, incense, flowers, statues, spiritual paintings or photos, crystals, beads, shells, and feathers. These are soothing to the senses and mind, inspiring them to go into a higher meditative state. But you should not depend on these things for your meditation practice—you should be able to meditate perfectly even without them.
11) Is it good to meditate during pregnancy?
Of course, it is highly recommended that one meditates during pregnancy. It will be very beneficial to the mother as well as the child.
Meditation is nourishment. The mother can feel calm and peaceful during this crucial phase of her life. She will be able to cope with physical and emotional changes. Stress and anxiety can have a negative effect on the child, but if the child absorbs the vibrations of meditation it can positively influence his general physical and mental growth.
Meditations also help reduce labor pain and the anxiety associated with it. By choosing a peaceful place and sitting comfortably with the support of cushions and pillows, the mother can watch the movement of the breath, or visualize bright positive lights, or mentally chant a mantra, or visualize the scenes from nature. She may listen to some soothing music or religious chanting.
The beautiful thing is that mother is meditating for two people at the same time.
12) What qualities should a guide or teacher of meditation have?
He should be able to create a supportive, inspiring and uplifting atmosphere by his presence. He should be able to guide you through the subtle pathways of the terrain of meditation and instill confidence and clarity in you.
13) How important is it to go to meditation retreats or to a group meditation center?
It is important to visit such places from time to time. Going to these places will give you immense motivation to carry on your practices. You are able to successfully overcome the obstacles that normally hinder your practice.
You will give undivided attention to your practice there, and you are able to practice long enough to explore and experience the technique that you are practicing. You will have some subtle and some deep experiences when you meditate at a retreat or with a master. Your mind will be charged with the good vibrations present in such centers.
Occasional external retreats are helpful in introducing you to your ever-present internal retreat. As you become proficient in meditation, you will be able to access the internal retreat anytime and anywhere.
14) It is too difficult to meditate in today’s hectic world. Can I start meditating after solving all my important issues?
The surface of the ocean is never free of waves. They remain, always. One wave subsides and another comes up.
Similarly, in your life new issues will keep coming up—they never stop. You have to set your priorities. Include meditation in your priorities. This will actually help deal with your issues in much better way. If you do not start today, it is difficult to say whether you will start tomorrow or ever after!
15) Meditation seems interesting at first, but later becomes boring and unpleasant. How can we keep it interesting?
Self-motivation is the key. Keep inspiring yourself by reading, listening and contemplating about the benefits and greatness of meditations. Books and articles can be inspiring. Associating with some group may also be helpful. The enthusiasm of other mediators is contagious, and it will definitely motivate you too. Remind yourself about the higher purpose and ideals of human life. Take meditation seriously. Have faith and patience; keep reminding yourself of the sweet fruits of meditation.
Consistent efforts will bring results, have an unshakable faith and will.
16) If we are supposed to practice mindfulness 24 hours a day, what’s the benefit of sitting for a “formal” meditation session?
It is essential to sit for a formal meditation practice in order to ignite and maintain our meditative awareness. Make it a regular practice, like eating and sleeping. We must anchor ourselves to to the specific practice for a while and sit with purpose, and then it gets easier.
That experience will then sink into our subconscious and keep us meditative whole day.
Author: Nitin Jain
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