Have you ever experienced that feeling of a constant noise in your head while the world around you is quiet? An uncomfortable feedback loop of continuous thought, worries, and lists of things to do? Our busy environments create a chaos that captivates us every day
finding a few moments of real peace and quiet seems impossible. But what if the silence, the deep inner calm, was always present, waiting to be found?
This goal to find some calmness is something we all seek; it often leads us to a very old and powerful practice: meditation…but what does that really mean, especially if we consider its ancient practice of meditation in Rishikesh, the birthplace of yoga? At Yogant Foundation School, located in the serene foothills of the Himalayas, we feel it’s our purpose to open this incredible world to everyone.
Meditation Meaning in Hindi: Understanding Dhyan
Let’s begin examining the heart of this practice. The English word “meditation” comes from the Sanskrit word “Dhyan.” This word, rooted in ancient Indian philosophy and culture, has a beautiful meaning that involves much more than simply sitting still and closing your eyes. When we mention Dhyan, we mean a state of intense, focused concentration.
Consider how, like a monkey, the mind bounces from one thought to the next; create a teeter-totter of thinking; when you settle into Dhyan, you relax the mind to focus on one topic. With Dhyan, you develop what is known as “Sakshi Bhava,” or witness consciousness, noticing your thoughts and feelings without becoming entangled with them.
Dhyan is not about emptying your mind. It is about changing the relationship with how our mind is constantly flowing with thoughts. The journey is inward, a conscious choice to develop your attention inside as opposed to scattering it in a thousand different directions.
How I Start Meditation Your First Steps to Stillness
Ready to give it a try? Awesome! The great thing about meditation is that you don’t need any special tools to begin; just you and a willingness to try out something new.
First, let’s think about mindset. Patience and consistency are your best friends here. Don’t expect to become a learner overnight. Just like planting a seed, you water it, and it very slowly grows. Let go of any judgment! Your brain will wander; this is completely natural. Meditation is not about not thinking but about gently guiding your attention back when it wanders.
So now let’s get down to your first steps.
- Find a quiet place or a room where you will not be disturbed and can concentrate.
- Settle into a seated position that feels comfortable for you.
- You can sit in your preferred position, cross-legged on a cushion, or you can sit upright in a chair, with your feet flat on the floor.
- Getting comfortable and remaining alert is important, so keep your spine straight but relaxed.
- Then, choose a short timeframe that feels attainable to you. Even starting with 5-10 minutes a day is an amazing start.
Now the easiest technique: pay attention to your breath.
- Close your eyes gently, or softly gaze downwards.
- Pay attention to the natural rhythm of your breath.
- Notice either the sensation of the air moving in and out of your nostrils or the rise and fall of your abdomen…
- When your mind wanders—as it will—simply notice the thought and gently return your attention back to your breath.
- You do not need to judge yourself or get upset. Just return back again and again.
- You can also do a guided meditation for beginners if you are having trouble in the beginning, as this can help you immensely for your first few sessions.
What are 5 Steps of Meditation
Meditation can be very straightforward, but it can help to break it down into steps/methods. At Yogant, we take natural progression through the following:
Preparation & Posture (Asana Sthirata):
Posture is all about finding a stable seat. You want your body to be relaxed but alert. You want your body to be able to let its energy flow freely. A stable base will help to lead to a stable mind.
Calming the External & Internal Noise (Pratyahara & Dharna Initiation):
You can start with some deep, settling breaths. Acknowledge any noises around you without getting involved in the sounds; just let them be. Likewise, you can acknowledge initial thoughts that bubble up, but don’t get invested in them; just let them pass.
Choosing Your Anchor (Dharana—Focused Concentration):
Gently bring your attention to a chosen point. This point serves as an “anchor” to keep your mind from racing. The anchor may be your breath, a simple mantra, or even a subtle internal point such as the area between your eyebrows (the third eye). This is the stage of highly concentrated focus.
Witnessing & Returning (Dhyan Initiation):
This is where the heart of Dhyan begins. Allow thoughts, feelings, or sensations to come and simply witness them. You can see them with no judgment, as if you are watching clouds drift by in the sky. Then gently return your awareness to your chosen anchor. This return to your anchor and the ‘back and forth’ is the practice.
The State of Awareness & Stillness (Samadhi Initiation):
As you develop this practice, you will notice shorter periods of distraction. Your mind goes a little quieter, and you think fewer thoughts, thoughts that are less intrusive. You may enter waves of great peace, expanding awareness, stillness, and silence. This does not happen because you force it to; it arises naturally as you practice this process consistently, Step 1 through Step 3.
What are the 5 Words Mantra Meditation? Simple Yet Overpowering
Mantras are valuable for helping the mind to focus in meditation. A mantra (मन्त्र) is a word, sound, or phrase that will help to calm your mind and create specific vibrations. The idea of a mantra being short, only 5 words, is beautiful because it allows the practitioner to experience something simple and direct to be a gentle line on your focus.
Here are 5 examples of 5-word mantras that you can try, as well as what they mean:
- “Om Shanti Shanti Om.” (ओम् शांति शांति ओम्)
Meaning: “Om, peace, peace, om.” A universal prayer for peace that is often a way to create peace in the room.
How to use: Repeat it in your mind with your breath or just as a sound in your mind, repeating continuously, and allow the peace to resonate in you.
- “I Am Calm, I Am Happy.” (मैं शांत हूँ, मैं खुश हूँ)
Meaning: An effective affirmation that connects us to our feeling of calm and happiness.
How to use: Repeat it with emphasis, really connect to calm and happiness in your mind as you say it.
- “Love, Compassion, Joy, Peace.” (प्रेम, करुणा, आनंद, शांति)
Meaning: To connect to these foundational positive human qualities for ourselves and for the world.
How to use: As you repeat each word, be aware of its meaning and develop that feeling in you.
- “I Accept, I Am Free.” (मैं स्वीकार करता हूँ, मैं मुक्त हूँ।)
Meaning: This mantra is for the process of letting go of resistance, being with what is, and finding freedom from your own internal weight.
How to use: Repeat it to develop a sense of openness and lightness, and let tension go.
- “So Hum, So Hum.” (सो हं, सो हं)
Meaning: “I Am That.” This mantra connects you with universal consciousness and is frequently associated with the breath (“So” on inhale and “Hum” on exhale).
How to use: Silently repeat as you breathe, feeling your connection to and with everything around you.
What Happens After 20 Minutes of Meditation? The Great Shifts
You have just completed a 20-minute meditation session. What should you expect? Even after just one session, you may notice immediate benefits.
- Physically, you will likely feel a lovely sense of relaxation, as though most of the tension has melted away from your muscles.
- Mentally, there is often a sense of clarity and calm. The busy stream of thoughts has slowed and been replaced by an open quietness.
- Emotionally, you may be more balanced and grounded and less sensitive to petty annoyances. And, quite remarkably, even though you have been still for a period of time, most people will also feel an increase in energy.
With continued practice, the benefits deepen and flow out into your daily life. You may notice significantly less stress and anxiety, feeling less overwhelmed by life’s bumps in the road. The quality of your sleep may change significantly, resulting in better nights of sleep.
Often you will notice an increase in self-awareness, being more aware of your thoughts and emotions. The gradual development and increased well-being of meditation will often result in improved relationships, increased creativity, and even an improved immune system! Peace experienced in your time on the mat often ripples into all areas of your life!
Please remember that every meditation is different, and what happens after a meditation of 20 minutes can differ from person to person. Simply observe, with no expectation!
Ready for Transformation? Continue Your Dhyan Practice at Yogant Foundation
Dhyan is more than a technique or methodology; it is a great journey into the deeper landscape of yourself. It is a significant tool for developing calm, clarity, and self-awareness in a world that is filled with distractions pulling us in many directions. Engaging in meditation practice is one of the best things you can do for your own health and well-being.
At the Yogant Foundation School in Rishikesh, we are committed to helping individuals travel down this amazing and transformative path. Authentic programs in meditation and yoga practice, taught by trained instructors, offer a supportive environment to connect with your practice.
Ready to discover the benefits of Dhyan for yourself? Take a look at our upcoming meditation retreats and teacher training programs on our website. Start your journey into meditation today, and find the limitless peace already within you!
