Category Meditation

Achieve Samadhi in 28.8 Minutes


Samadhi, the deepest level of meditation and the highest level of consciousness, can be achieved in 28.8 minutes, according to Swami Vivekanand. So let us get started.

1. Sit in a comfortable position.

2. Close your eyes gently and focus on your breathing.

3. Observe your sensations and thoughts without getting drawn into them.

4. Now, withdraw your attention into your Divine Self – the eternal, omnipresent, omniscient, and blissful. When you maintain your gentle, uninterrupted focus on your Divine Self for 12 seconds, you have achieved one Dharana. Doing twelve such Dharana (144 seconds) without getting pulled away by thoughts or sensations lead you to Dhyaan. When you continue your pleasant and relaxed focus on your Divine Self for a total of twelve Dhyaans (144 multiplied by 12 seconds = 28.8 minutes), you achieve Samadhi according to Swami Vivekanand.

To keep your attention focused uninterrupted for 28.8 minutes is difficult, but with practice, faith, and non-attachment it can be achieved. Thoughts and sensations will be there, but you have something infinitely more important, your Divine Self, to rest your consciousness in. You can use breath-awareness to bring back your attention to the Divine. Ultimately, these intruding thoughts will leave their hold on you making it easier to maintain your focus on your True Self.

When you do finally achieve Samadhi, you are connected to a limitless source of energy, creativity, health, and joy. All the doubts and diseases, fears and uncertainties, mistakes and miseries disappear for good when your consciousness gets firmly rooted in your Divine Self. It is an experience that cannot be described in words. You have to experience it yourself. So, start the journey. If you are already on that journey, continue it with unshakeable faith and you shall find your Divine Self.

Best wishes. God bless you.

Does Meditation Make You a Sad & Serious Loner?

Photo Credit - Kevin Clifford

Photo Credit – Kevin Clifford

Sad, certainly not as it uncovers the eternal bliss within, but meditation can make you a serious loner. People, as soon as they learn that you meditate regularly, expect you to be different from them. They expect you to be against all the pleasurable activities. They assume you to shy away from music, dance, and laughter. For them, you are a boring, soy milk drinking, vegan eating, religiously exercising, risk-avoiding no-fun person! And we start looking at ourselves the same way. This is where the problem starts. How can we avoid this?

Krsna, who described the technique and the benefits of meditation so succinctly in Gita, was a charming and fun-loving individual. He played flute hypnotizingly. He danced with gopis (young ladies) enthusiastically and frequently. Mischievous as a child, he was right in the center of political and social activities as an adult.

We should learn that too – mingle freely, laugh daily, sing loudly, dance deliriously, eat mindfully, drink blissfully, and love passionately.  

Meditation is Fun. Meditation is Bliss. Meditation is Life. Meditate Daily.

Meditate As You Work

Photo Credit Soni Metz

Photo Credit Soni Metz

I am not an early morning person, hence most days, I don’t have time to meditate before I leave for work. Daily lunch meetings make it difficult to carve out time for meditation. These are the days I meditate as I work and it has helped me greatly. You too can try it.

Take a slow deep breath as you silently say AUM. Notice the air going through the nostril. Pleasantly notice your entire body relaxing as you breathe out. Think of the Divine within as you repeat this several times every hour. If your work environment permits, you can close your eyes too.

Once you start doing this, you will notice that you do not get tired, exhausted, and cranky as the day goes on. Your interpersonal skills improve because of the empathy emanating from the Divine within. You connect easily. Doubts disappear. Problems turn into opportunities. Your confidence soars. You go home with energy instead of exhaustion.

As I practice this, I feel buoyant. My neck tightness is gone. I am solving the tough patient management problems efficiently and effortlessly. Perennial headaches from the insurance companies don’t bother me. I am able to deal with them effectively. I am laughing with my patients. I am cracking jokes with my colleagues. Life is great!

So, go ahead, Meditate as you work. Take a slow deep breath as you silently say AUM. You can say Jesus or Allah or any other name based on your preference. You may not say any word if you so choose. Just focus on your soft breath. I use AUM as it is the primordial sound that is the name and also the form of the ultimate reality. It wakes up the Divine stationed within all of us and in the Universe. It connects me to that inexhaustible wealth of energy, love, and bliss.

Peace. Love. Bliss.

3 Tips to Help You Meditate During Stressful Times


It used to be impossible for me to meditate during stressful times. I wouldn’t find time to meditate. When I would finally have some free time, I would be preoccupied with my workload and potential problems. These were the exact times meditation would be of great benefit, not only for my health and sleep, but also for my problem-solving skills, innovative ability, attention, and energy level.

Here, are the few tips that I have found helpful for meditating during stressful times.

1. Practice. Practice. Practice. Make it an unwavering routine to meditate whether stressed out or not.

2. Use the quietest corner in the house. Try to meditate during an early morning hours, when everyone else is asleep. During lunch hour, find a quiet corner at your workplace and meditate.

3. Do not get frustrated if mind keeps wandering. I have found that bringing the attention back to breathing works the best during such times. Try to keep an uninterrupted focus on breathing the best you can and you will see mind quietening down.

Your breathing and your heart rate will slow down.Tightness of the muscles in the neck and back will dissolve. Intrusive thoughts will disappear. Your consciousness will establish itself in the Divine within; the eternal source of energy and joy.

You feel that physical, emotional, intellectual, and spiritual rejuvenation. You experience the calmness of the deepest ocean. Thoughts and words you will notice come out of the Divine within and not from your worldly self. It is an exhilarating and energizing feeling, worth meditating for. So, find time and place, sit down, and meditate. It is that simple.

God Bless You.

Om Shanti.



From Finite to Infinite – Why I Meditate

Buddha Statue at Bodhgaya

Meditation reduces the activation of our fear center, Amygdala (Desborders et al., 2012), while increasing the grey matter density in Hippocampus, the area associated with memory (Holzel et al., 2012). In addition, it improves multitasking (Levy et al., 2012), increases pain tolerance (Grant et al., 2010), reduces anxiety (Zeidan et al., 2013), and helps treat depression (Hoffman et al., 2013).

What fascinates me though is the fact that meditation leads to synchronized firing of our 80 billion neurons leading to Gamma wave cohesion on EEG, electroencephalogram (recordings of brain’s electrical waves). This Gamma wave cohesion is the equivalent of orchestra instruments coming together to play a symphony. Interestingly, the studies have shown it to be responsible for insight (the aha moment) in the problem-solving research.

But, these are not the reasons why I meditate.

Vedanta (ancient Indian literature) states that when we meditate, we turn our consciousness inwards towards our Atmaa (our true Self); the divine, eternal, omnipresent, omniscient, all-pervading, blissful, luminous, and infinite. When we get even a glimpse of this divine self, all miseries, doubts, restlessness, fears, sorrows disappear. This blissful state is called Samadhi or trance, which has the brightness and energy of a million suns.

When you firmly establish yourself in this transcendent consciousness for good, Vedanta states, you become one with the Brahman (Universal Soul). You become a deity walking on the earth, you become a place of pilgrimage.

It is a long journey, but one worth undertaking. I urge you to embark on it. Sit comfortably, close your eyes. Focus on your gentle breathing for 5 minutes or so. Recognize your thoughts, emotions, and sensations. Then gently turn your attention inwards towards the Divine. If your mind wanders off, gently bring it back to the Divine. Ultimately, your consciousness will rest in the Divine, like a tired child resting in mom’s lap and then you will catch the glimpse your eternal Self.

Blessings. Peace.

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