Meditation in its literal meaning is thinking, contemplation, pondering. But in fact in the practice of meditation, meditation is a practice in which an individual uses a technique to train attention and awareness and detach from reflexive, “discursive thinking,” achieving a mentally clear and emotionally calm and stable state, while not judging the meditation process itself.
One of my meditation teachers, Jogayata talked about how we have let the mind become the driving force in our lives whereas we were meant to connect with our soul. He introduced me to the concept of ‘Soulfulness’. Our soul has been alive even before we were born for an unknown amount of time. Our soul will continue to travel after the demise of our physical body. So, bring attention to the soul, to the heart, to love, to openness, to freeness, to be still.
Meditation is free and it is with you all the time. And although generally we think of monks meditating sitting quietly in one place. Meditation in literal terms is to focus fully on one thing; your work, your breath, your book, your kids, your art project, your dance movement, it could be anything, this is meditation. And sitting down and practicing meditation will in turn help you in achieving focus and flow state of mind in these areas of your life.
Meditation will help, morning meditation sets the tone for the day. As a curious and enthusiastic student, I asked Jogayata about the rush of the mornings and how to make this happen. He said “Sleep a little early”. This was after many years, I was relearning meditation and it is a good idea to go back to basics, much like First principle thinking.
In this type of meditation we focus on an object. On a table placed around 1m away, there were 3 objects placed. You can find the object that you find an affinity to, I first choose the candle and its flame.
One interesting object that my teacher introduced is the portrait of the spiritual master or Guru, he said focusing on the photo could bring great peace. Slight suggestion to focus on third eye, I found it in my practice that my focus went to the eyes and then I moved my eyes laterally to focus on the Sir Chinmoy’s portrait.
“OM” or “AUM” is the sound of the universe. The first two sounds are together sometimes sung as Ooohh, and then a longer Mmmm sound in OM. In AUM, it is composed of three sounds – A, Oo, and Mmm. Practice a few times, and sense the vibrations that this sound creates in your body, skin, the lifting of prana energy, it is jovial energy.
The sound OM connects our individual soul to the divine consciousness. We can focus on our crown chakra while we chant OM. For a beginner, OM chanting videos of spiritual teachers can be a great source of peacefulness.
As ever creating human beings, visualization meditation is a great skill to develop. For beginners, you can start with visualizing colours, fruits, plants, in the mind’s eye. In your mind’s eye, carefully see the small, intricate patterns of this object. Once you start to see these clearly, progress to more diverse scenes.
Meditation – To begin your visualization meditation, find a quiet space and close your eyes. Take a deep breath in, then slowly exhale, allowing your body to relax with each breath. Picture a peaceful scene in your mind—perhaps a serene beach or a calm forest—and focus on the colors, sounds, and sensations around you. As you immerse yourself in this scene, let go of any stress and simply be present in the tranquility of the moment.
Guided meditation offers a supportive structure for those looking to deepen their meditation practice. For beginners, it can be helpful to start with simple guided instructions that help you focus on your breath, body, or a peaceful image. The guide’s voice acts as a gentle anchor, bringing your attention back when your mind starts to wander. As you progress, you may find it easier to follow along and enter deeper states of relaxation.
Meditation – To begin your guided meditation, find a quiet space and close your eyes. Take a deep breath in, then slowly exhale, allowing your body to relax with each breath. Listen carefully to the voice guiding you—whether it’s an external guide or your own inner voice. Allow the instructions to guide your awareness, whether it’s focusing on the breath, relaxing each part of your body, or imagining a peaceful scene. As you follow the guidance, let go of any tension or distractions and immerse yourself in the present moment. Simply listen, breathe, and be present.
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1. What is the simplest form of meditation for beginners?
Focus meditation is one of the simplest forms—just choose an object like a candle or a plant and bring your attention to it. Start with a few minutes a day.
2. Can meditation help me if I have a busy mind or trouble focusing?
Yes. Meditation trains your awareness and attention over time. Guided meditations are especially helpful for calming a busy mind.
3. What’s the difference between guided and visualization meditation?
Guided meditation uses a voice or instructions to lead your focus, while visualization meditation involves mentally picturing objects or peaceful scenes to bring calm and clarity.
4. How often should I meditate to see benefits?
Even 5–10 minutes a day can make a difference. Consistency matters more than duration when you’re starting out.
5. Do I need to sit still in silence to meditate?
Not necessarily. Meditation can be integrated into everyday tasks—like walking, listening to music, or focusing on your breath while cooking. Stillness is helpful, but not required.
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