What is Meditation ?

Meditation is not Yoga, Meditation is not closing your eyes and try to focus on breathing, Meditation is not focusing, then what is meditation?

Meditation is totally different, take a subject dig deeper into it. Take a subject "Fear", sit in a quite place take the subject for introspection. Examine the origin, nature, stimulation and whole anatomy, why it come, from where it come and how do you handle it. It means you sit as a third party observer, take fear analyze the structure, understand properly and draw a rational opinion(Opinion that can be changed), rather superficial conclusions. Concluding something might restrict the inquiry close your mind from further analysis."

Conclusion is dangerous it stops inquiry into the subject. the question come "How someone can introspect or inquire as a third party of him own subject?". Detaching yourself from viewpoint is a key, what I am saying if you want to introspect about religion, you should not be a believer of one, this creates partial or fragmented influence and you cannot study the subject religion independently. Because my view is tied to one corner and I cannot see complete view.

Observing your own emotions, such as happiness, sadness, or fear, from a detached, third-person perspective is an essential skill for emotional awareness. Below are some key concepts and practices that help cultivate this ability:

1. Meta-Cognition

Meta-cognition involves recognizing and understanding your emotional states without being consumed by them. This helps develop an objective view of your feelings, allowing you to respond with greater awareness.

• How it helps: Enhances self-awareness and emotional intelligence.
• Practice: Journaling your emotions or engaging in reflective thinking.

2. Mindfulness

Mindfulness is the practice of staying present and fully aware of your thoughts, feelings, and sensations without judgment. It allows you to observe your internal experiences without reacting to them.

• How it helps: Teaches you to observe emotions from a distance, helping you feel more in control.
• Practice: Mindfulness meditation, such as body scan or focused breathing.

3. Witness Consciousness (Observer Self)

In spiritual traditions, witness consciousness refers to the ability to detach from the ego and observe emotions from a higher, more objective viewpoint.

• How it helps: Fosters emotional detachment, allowing you to experience emotions without getting stuck in them.
• Practice: Meditation and self-inquiry can help cultivate witness consciousness.

4. Cognitive Defusion (ACT)

In Acceptance and Commitment Therapy (ACT), cognitive defusion teaches you to observe your thoughts and feelings as passing events in your mind, rather than as facts that control you.

• How it helps: Creates distance from negative thoughts, reducing their emotional impact.
• Practice: Imagine your thoughts as clouds passing by in the sky or leaves floating down a stream.

5. Non-Attachment

Non-attachment involves observing emotions without clinging to or pushing them away. It encourages you to experience emotions without being controlled by them.

• How it helps: Builds emotional resilience by recognizing the transient nature of emotions.
• Practice: Allow emotions to arise without judgment or labeling.

6. Emotional Regulation

Emotional regulation is the ability to manage your emotional experiences in a balanced way. Observing emotions from a distance gives you the space to choose how to respond.

• How it helps: Leads to better decision-making and emotional stability.
• Practice: Techniques like deep breathing, progressive muscle relaxation, or grounding exercises.

7. Self-Compassion

Self-compassion involves treating yourself with kindness and understanding when difficult emotions arise. It encourages acceptance of emotions rather than self-criticism.

• How it helps: Allows you to observe emotions without harsh judgment, making it easier to handle them.
• Practice: Speak to yourself kindly, as you would to a friend when emotions become overwhelming.

Practicing these techniques can lead to reduced reactivity, greater emotional clarity, increased resilience, and improved focus. Observing emotions without being overwhelmed by them is a skill that can be developed through consistent practice.