you have ever talked to someone who has been meditating for quite a
considerable amount of time now, you will know how beneficial it is.
Meditation affects not just one but several aspects of one’s life. Are
you someone who has had a lot of trouble focusing on tedious tasks? Are
you someone who is lazed out most of the time? Are you someone who has a
wave of negative thoughts invading the mind?
meditation is the solution to all these problems and beyond. Stress is
something which is the core creator of all the problems. From blood
pressure soaring to the potential risk of heart disease, stress causes
or worsens it all. Most of these disorders are life-threatening and so,
need to be prevented at all costs.
you are going through tremendous loads of stress, consider to start
meditating right away. Controlling and reducing stress is what you need
and meditation is the key to do so.
So, here are the best benefits that you get out of meditating for a couple of minutes every day:
have asked me to answer this long time ago. But since i was new to
meditation and had not dived much into the depths of it, it was wrong on
my part to answer it with half baked knowledge.
Now, its been almost two years since i have been practising a form of meditation called Vipassana. With enough practice , i think i could preach the benefits of meditation with utter sincerity.
What is meditation:
Unlike the narrow view of it being a breathing technique, or some
method to improve concentration/ focus etc etc, let me briefly describe
in true sense is a radical form of being in the absolute present. It is
a state where one tries to dispel anything and everything about the
past and future. Being in absolute present is a very daunting task given
the dynamics of our brain, our long life experiences and our
preoccupations with our priorities in life. Meditation is thus an
attempt to direct your conscious mind towards just being in the exact
nano second of the present happenings.
Now what are your mind dynamics?
our mind never stays in present. just try to stop for a moment and
think, everything that you are thinking or doing is either driven by
something that has happened in the past or is perpetuated by some future
aspiration. Any task you perform in you normal course of life has
almost zero percentage of being in absolute present ( except for when
Why is it important to be in absolute present?
the state of absolute present it the state of bliss.Let me give you the
extreme case of what i mean by absolute present. It is like like the
state of a baby in mother’s womb. With no preoccupation of the baby with
the past or present, the baby is in the state of absolute bliss. No
pain and No delight. Have you heard a baby crying inside? But, as the
baby is out, as she starts mapping and modeling the world, the sensation
of pain and happiness is imbibed in her. Now, surely, we cannot and
should not aim to reach that state, but it is important to declutter
your mind, at least for a small period of time, in order to experience
that state. That state of utmost bliss, where your experience no pain or
no delight. You just experience the truth and that is the state of
being in absolute present.
How do you achieve that state of meditation? There
are various means to do it. some effective, some not that effective.
Some long lasting, some just superficial, but every method tries to
reach that state of directing you mind towards being just in the
present, to some degree.
Meditation by focusing on an object:
This was common method taught in my school. You just pick up a point
object and concentration on that point. As you do the concentration, try
to just see that point. with this you just try to engage your optical
senses in the present truth in front of your eyes , which is the point
object. Well, This technique was ineffective for me since here only one
sense organ was involved , while the rest were free to wander.
Meditation by recitation / beads / mantras : This
is a very common methods. This often comes with religious undertones
but at the core it tries to direct your speech, your hearing organ
towards that state. But for me, even this failed to trick the brain into
being in absolute present since my other sensory organs were free to
wander. Now i wont go much into the details of other techniques, Let me
jump right to Vipassana.
It is a form of mindful meditation.
It tries to trick the brain to come to terms with the absolute reality.
You mind is concentrated on what is the ultimate truth of every animal
life on earth, and that is your breath.
When you are in syn with the breath at the scale of every nano second,
you cannot be any more in that “absolute present” time-space. You are
not visualizing a light reflected off an object ( which itself is
delayed by certain amount). Neither is your ear engaged in catching a
signal travelling at the speed of sound ( which is slower than that of
light). Your breath is ,“THE reality”. The most underrated, yet the most
The sensory experience on your body,
evey small sensation is again a form of reality which is at times
neglected in our normal course of life. But when your mind tries to seek
and experience every small sensation ( good/bad) on your body, you
again come syn with the absolute truth at the scale of every nano
for me Vipassana meditation has provided means to detox my mind of my
past and future. You just dispel every superficial layer that has buried
your feeling of equanimity. Now, i am not saying you will achieve this
state eternally ( surely one does that after long dedicated years of
this practice which is also known as the state of “Nirvana”). But given
my experience with vipassana, Even a few second of such state in your
hour long span of meditation can make you desire that state.
What does one experience in and after Meditation (Vipassana)
a few things cannot be explained given the limitations of the human
language and expression. Yes, we as humans are very limited and
under-developed to describe everything in this cosmos. So, i won’t do
any injustice by reducing the description of the experience to the
limited capacity of our language.
best way to know of the benefit and experience is to practice it by
yourself. I have done it, and have been doing it since a long time.
Surely there are a few visible changes in your perception, your outlook
and your way of dealing with your life. But that’s a topic for some
So, these were my two cents on my tryst with Vipassana meditation.
I started my meditation journey about an year ago when i was battling with my 12th boards and upcoming jee exams.
year ago i was this guy who was had no idea of what's going on in life
.No goals of future ,and the uncertainty of my result always frustrated
me .i was much stressed during those days i remember not being able to
sleep and just sitting in my bed waiting for the night to pass.
I had lost the power to focus and was having a terrible time .
That was the point i decided that i will never be like this again .i tried meditation earlier as well but never with reglarity .
the beginning i felt it was tough to sit idly for 10–15 min (honestly
even 5 mins) but soon as i started be see some benefits out my practice
it became a joyful activity .just simply focusing on your breath gives a
deep relaxation from within and you feel a natural state of high in
at this point i meditate almost daily and it is very important part of
my daily routine .I can feel the difference in myself if i am not
meditating properly for few days . It is such powerful guys but one can
only know its benefits if you do it with consistancy.
I can definitely say that meditation has changed way i am now .
negative thoughts or perseptions have reduced to a great extent .I try
and find positive view or something to learn in any tough situation .
I am now more detached from the outward results that i produce and can work without thinking much about results .
focus levels have changed , actually i learnt the art of focus through
meditation only because we are not told how to stay focused in schools
we are just told to be focused .
My sleep quality has increased and i wake up feeling excited anhappy for the challenges i will face in the day ahead.
want to tell this that one self improvement habit leads to another and
this productive loop goes on. I have started reading self help books
that are further helping me in building a strong perspective and
character in life.
Still there is a long way to go and i want to get more deep into it and become more and more self aware .
“We can never obtain peace in the outer world until we make peace with ourselves.”
is a self-transformation meditation technique to purify the mind. It's a
process that trains the mind to see things as they truly are, not as
how they should or shouldn't be.
This technique builds a deep connection with the mind and the body emphasizing the awareness of respiration and body sensations.
not based on religion although it's a technique passed on from the
great Gautama Buddha more than 2500 years ago. Buddha taught this
technique without any intentions for rites, rituals, or formalities. He
believed you can only fully liberate yourself to reach the highest level
of happiness once you have completely removed all impurities from the
The Universal Law of Nature
The universal law of nature states that everything is always changing. By definition, this means nothing is permanent.
example, the Earth is always changing with seasons throughout the year.
All inanimate and animate things that exist will eventually fade away.
is also true for your feelings that you experience throughout your
lifetime. You must understand that these emotions and things aren't
permanent and they will eventually fade away.
The Process of Removing Misery Caused by Attachment
you experience something pleasant, such as happiness, your natural
reaction is to want more. As a result, cravings will start to rise.
the contrary, when you experience something unpleasant, such as pain,
you would want less. Hence, you will create aversions during those
problem arises when you have attachments towards the outcomes of
craving and aversion. When you don't get what you want, you feel
disappointed or resentful. Because of the shortcoming, it can lead to
suffering and misery.
In the teaching of Buddha, it's understood that the mind has four factors:
Sensation or feeling (vedana or samvedna)
Reaction or conditioning (sankhara)
of the natural tendency for cravings and aversions, you have created
many sankharas throughout your lifetime. To completely purify the mind,
you must remove all the sankharas generated, including those kept at the
deepest part of the mind.
eradicate sankharas at the core level of the mind, you must first stop
generating new sankharas. This process will allow the old sankharas to
slowly rise to the surface level of the mind and be removed.
example, if you want to completely drain the battery life from your
electronic device, you would first have to stop charging it. Once it's
no longer charging, the battery will be slowly drained the more you use
Eventually, the battery life will reach zero.
same concept applies to removing sankharas from the mind. When your
brain completely stops generating new sankharas, then and only then can
the process of removing old sankharas be started.
allows the opportunity to train and reprogram the reaction or
conditioning part of the mind (sankhara) at the deepest level (the sub
and unconscious mind). By remaining equanimous when feelings of craving
or aversion appear in the body, you're training the mind to see the
sensations as they are, not as how you want them to be.
that these feelings are not permanent, you learn not to form any
attachments to cravings or aversion during those moments. Over time, you
will form a new habit of remaining serene when pleasant and unpleasant
sensations arise in the body.
external events in your life trigger these sensations. Therefore when
they do happen, you feel your sensations and stay calm because of this
It's to prepare you for those occurrences in your daily life. That's the practical application of this technique.
thinking is, regardless of what has happened in your life, you will
remain equanimous knowing that this feeling is not permanent. But you
may be wondering:
"What about my desires, wants, and goals?"
misunderstand not having any cravings in life translates to not having
any desires, wants, or goals. It's quite the opposite as you can still
have all of that.
you have goals but are detached from their outcomes, you’re more likely
to pursue them because you will feel tranquil regardless if you achieve
them or not. Your cool composure will cause you to be more ambitious by
setting goals that not only help yourself, but also others out of love,
compassion, and goodwill.
The Difference Between Intellectual and Experiential Understanding
presented with a concept, you may easily understand it on the
intellectual level. But comprehending it through experience is a
completely different story.
example, a mom may tell her son not to put his hands close to the fire
to avoid burning. The child may understand that burning of the hands can
cause pain. However, if he has never experienced burning pain before,
he won't truly understand that agony at the experiential level.
when you understand you shouldn't form attachments to certain feelings
or outcomes by remaining composed, your mind still does it because it
lacks experiential understanding.
But by feeling the sensations in your body while being collected, you understand this concept at the actual level.
Continuous Practice of Proper Technique to Reach Mastery
you want to master or simply improve on a craft, it requires a
tremendous amount of effort by continual practice. In the book Outliers: The Story of Success
, Malcolm Gladwell states that it requires 10,000 hours of practice to reach mastery of any craft.
is about 417 days if you spent every single hour of every day
practicing. For eight hours a day, you will need 1250 days which is
about three and a half years.
In short, being exceptional at something takes a long time.
makes perfectly logical sense as it applies to many aspects of life.
For example, your current body required a lot of time and resources to
grow to its current state.
lesson also serves the purpose of appreciation. If any achievements
were to come easily, you wouldn't discover the real value behind it. You
will learn to treasure something if you have spent a significant amount
of time and effort to earn it.
The proper technique is as important as continuous practice to reach mastery.
after practicing for some time and you're not making progress or
achieving the results that you want, then you must reevaluate your
procedure. The two possible explanations are that the method is wrong or
you're not performing it properly.
Discipline and Determination
the 10-day silent meditation course, there were three one-hour
meditation sessions (8 - 9 AM, 2:30 - 3:30 PM, and 6 - 7 PM) designed to
build determination and willpower.
teacher asked me to refrain from making any big posture movements. They
included the opening of crossed-legs, closed hands, and closed-eyes
despite the feelings of discomfort after sitting for a long time.
overcome any challenges, the instructors encouraged me to take small
steps and slowly build up my mental and physical strength. For example,
if I have to adjust my body three times during the first one-hour
sitting, then I should strive to limit the number of adjustments to two
on the next one-hour sitting.
Over time, my mind and body grew stronger.
the end of the third day, my body and mind were in sync and I was able
to meditate for the full hour without any big posture adjustments. The
body pain and urge to change postures were always present in the
meditation sessions afterward, but my unwavering determination along
with an equanimous mindset prevailed.
important quality will be invaluable in times of need when you know you
have to do something despite the fact that you may not want to. The
mind is another "muscle" that needs regular exercise to stay strong and
grow. Without proper conditioning, it will become stale and weak.
The term Buddha literally means “enlightened one.” There were Buddhas before Gautama Buddha and there will be Buddhas after him.
from all walks of life can practice the non-religious Vipassana
meditation to be enlightened and become a Buddha. Its sole purpose is to
fully liberate people who are in misery to find real peace, harmony,
Breaking the law of nature is the cause of misery.
when you do, nature punishes you right then and there. For example,
when you feel angry, the only person who suffers is yourself.
when you live by the law of nature, nature also immediately rewards
you. When you feel happy, the only person who gets compensated is you.
The truth is this:
You always have complete control of your thoughts, words, and actions.