How to meditate? By Nochur Sri Venkatraman

The Path of Gradual Mastery

For beginners, direct self-realization is challenging. As Lord Krishna explains in the Bhagavad Gita, the highest meditation is attained gradually (sheeshaih sheeshaih—step by step). Even Patanjali’s Yoga Sutras emphasize that yoga is achieved through consistent practice over time (dirgha kala nairantarya).

Thus, spiritual growth requires patience, perseverance, and sincere effort—not instant results.

The phrase "long duration" does not always mean years of effort—for some, profound meditation can be attained in months, days, or even moments. A ripe, mature seeker may quickly tune the mind into deep stillness. This is not a rigid rule like formal schooling, where everyone must spend ten or twelve years. If one receives the grace of the inner Self (Antaryamin) or the divine (Bhagavan), meditation unfolds naturally.

When the mind becomes meditative, the brain rests in profound quietude—peace, coolness, and clarity descend. The Yoga Vasishta beautifully illustrates this state: Just as touching ice brings instant relief in scorching heat, so too does meditation offer solace amidst the suffering of samsara. A person established in this practice remains inwardly serene—the intellect calm, the mind still, and the senses disciplined.

Yet, such a state is not achieved by mere passage of time. Consistent, daily practice is essential—not necessarily lengthy sessions, but disciplined effort. Even half an hour in the morning and evening, done with focus, brings gradual progress. The key is undistracted commitment (vairagya and abhyasa).

When you sit to meditate, distractions will arise—the urge to check your phone, speak to someone, or let the mind wander. True progress comes when you resist these impulses with unwavering willpower. Only then does the mind settle into its natural state of stillness and wisdom.

When you first begin meditation, you may not immediately experience deep stillness. The key is firm resolve—sitting with the determination: "Whether my mind cooperates or not, I will not move from this spot." With daily practice at the same time and place, the mind gradually aligns. Soon, the mere act of sitting will evoke a meditative state. This is the secret—consistency (nairantarya).

Meditation with Reverence

Whatever your path—whether as a devotee (bhakta) meditating on the Divine or a yogi stilling the mind—approach it with deep reverence. If you follow yoga, remember it is a sacred tradition passed down by sages like Patanjali. Sit with humility and devotion.

As Krishna instructs in the Gita: "Make the mind abide in the Atman (the Self)." But what is the Self? It is our true nature—pure consciousness. When the mind rests there, without wandering (wool-gathering), thoughts and emotions may still arise like passing clouds. Yet, if you can remain without initiating a single thought—even for just half a minute—you will be filled with boundless energy (prana-shakti) and profound peace.

The Essence of the Gita’s Message

If someone asks, "What is the core teaching of the Bhagavad Gita?" the answer is clear: Be a yogi. A yogi is one who is peaceful, calm, and fearless. Krishna uses the battlefield as a metaphor—urging Arjuna (and all seekers) to face life’s challenges with courage, taking full responsibility without fear. The moment you embrace this responsibility, the dormant energy within awakens.

The Path to Fearlessness: Wisdom Beyond Ignorance

The secret to awakening lies in unyielding strength—never succumbing to weakness, dullness, or fear. This is the core message of the Gita and the Upanishads. Swami Vivekananda echoed this truth: "Every page of the Upanishads cries out—be fearless!"

When you realize what the Gita calls "Atma-jnana" (Self-knowledge), fear vanishes. Why? Fear arises from ignorance—ignorance of your true Self. When you don’t know yourself, the unknown terrifies you.

Imagine walking alone at night and seeing a white figure swaying in the dark. Your mind, conditioned by stories of ghosts, instantly conjures fear. But when light reveals it’s merely a cloth draped on a post, the illusion shatters. Fear was born from ignorance.

This is how samsara (the cycle of worldly suffering) deceives us. We suffer because we don’t recognize the truth. Ignorance is no excuse—it’s the root of misery. The moment you attain jnana (wisdom), you break free. A jnani (wise one) knows: "I am the deathless Self—not this body."

The Gita’s Thunderous Truth

From its very beginning, Krishna declares: "You are not the body. The Self within is indestructible—it cannot be cut, burned, or drowned." No worldly experience can shatter it. Your true nature is ananda (bliss), shanti (peace). The Upanishads proclaim: "Shanti samriddha"—abundant peace is your birthright.

Yet, to realize this, you must turn inward. Still the mind. Meditate.

Krishna acknowledges this isn’t easy—so he offers a support: the sacred mantra. In the Gita’s eighth chapter, he says: "The yogi who chants Om and merges consciousness in the Divine attains Me." You need not wait for death; even now, you can chant Om or any divine name (Rama, Krishna, Shiva) and affirm: "I am not the body."

Faith is enough. Like a child trusting a parent, hold to this truth. Without overanalyzing, simply repeat the mantra with devotion. Gradually, the mind settles, ignorance dissolves, and fearlessness dawns. This is the alchemy of spiritual practice—transforming fear into freedom, illusion into illumination.

A Simple Yet Profound Meditation Technique

Step 1: Stillness & Breath Awareness

1. Sit absolutely still—no movement.

2. Focus on your natural breath—observe its flow in and out.

3. Balance the breath—let prana (incoming breath) and apana (outgoing breath) harmonize.

4. Let the body settle—once calm, turn inward.

   
   

Step 2: Affirm Your True Nature

Silently declare (even without full intellectual understanding):

• "I am not the body. I am the Atman—the pure, infinite Self."

• "Like the sky (Akasha), I am boundless, peaceful, and free."

Why this works: The Gita and Upanishads assure us—you are the deathless Self. Even if doubts arise ("I’m impure, unworthy"), firmly reply: *"The sages declare: ‘Shuddhosi, Buddhosi, Niranjanosi’—you are pure, awakened, unstained.’"

Step 3: Mantra for Focus

If the mind resists stillness:

• Chant a divine name (e.g., Om, Rama, Krishna)—aloud at first, then softly, then mentally.

• Persist without distraction—even if the mind wanders, keep chanting.

Bhagavan Ramana Maharshi’s Insight:

1. Loud chanting → calms surface thoughts.

2. Whispered chanting → deepens focus.

3. Mental repetition → leads to wordless stillness.

   
   

The Breakthrough: Glimpsing Brahman

In that stillness, you might experience:

• Goosebumps, tears of joy, or overwhelming peace—a fleeting taste of Brahmananda (divine bliss).

• Renewed energy and clarity—as if touching a "spiritual diamond" within.

Keys to Deepening Practice

1. Pure Intellect: Recognize non-duality (Advaita)—"Only the One Truth exists."

2. Discipline:

   • Withdraw senses from distractions (no phone, no chatter).

   • Choose solitude, moderate eating (neither hungry nor full).

3. Unwavering Will: Train the mind daily—no attachment, no aversion.

   
   

Krishna’s Promise (Gita 6.20–23):"For the yogi whose mind is pure, steadfast, and free from sensory cravings, meditation becomes effortless. Such a one attains Brahman—the infinite, eternal Self."

When the mind turns inward with perfect stillness (prasanna), a profound clarity dawns. The restless "I" (ego) dissolves, revealing the infinite "I"—pure consciousness, the eternal Brahman. This is not some distant reality; it is your true nature (sat-chit-ananda), the same divine essence that is Krishna, Shiva, Rama—and indeed, your own Self.

The Universal Truth

From the smallest microbe to the mightiest deva, all existence is that one consciousness. Realizing this, you break free from all limitations. This is true yoga. This is the supreme wisdom (jnana) of the Bhagavad Gita.

The Power of the Gita

1. Study & Chant: Engage with the Gita daily—its teachings purify and guide.

2. Divine Presence: Krishna declares, "I reside in the Gita." Carry it with you; it is His living form.

3. Eternal Companion:

   • Shankaracharya urged Gita-nama-sahasram—recite it ceaselessly.

   • Ramana Maharshi advised: "Hold to the Gita always."

   • Every great sage—Vivekananda, Ramanuja, Madhva—found refuge in its wisdom.

   
   

The Ultimate Fulfillment

Success in the Gita’s path is measured by one thing alone: inner peace (shanti). Through its grace, you stabilize in your true nature—unshaken, fearless, and free.

Thus, the Gita is not just a scripture—it is Ishvara Himself, the light that leads you home.