CONTEMPLATIVE MEDITATION/ਸਬਦੁ ਬੀਚਾਰ

ABSTRACT

Meditation is simply witnessing your mind without any involvement at all. While meditating there is awareness of what is going on in your mind. You do not encourage thoughts and nor do you discourage any thoughts. You do not respond to the sensory input from your five sense organs. It is simply BEING in oneself, witnessing the thoughts and simply being the witness or bringing one’s awareness between two thoughts and focusing on Higher Power/God of your understanding.

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Meditation:

There is no technique involved.
There are no precautions.
There is no place or time constraint.
There is no worry about going wrong.

When you are meditating your mind is trying to go beyond itself.

What does meditation lead to?

It will lead you to The Ultimate Truth, the secret of secrets -- the answer to the purpose of life.

ਸਚੁ ਪੁਰਾਣਾ ਹੋਵੈ ਨਾਹੀ ਸੀਤਾ ਕਦੇ ਨ ਪਾਟੈ ॥

ਨਾਨਕ ਸਾਹਿਬੁ ਸਚੋ ਸਚਾ ਤਿਚਰੁ ਜਾਪੀ ਜਾਪੈ ॥
Sacẖ purāṇā hovai nāhī sīṯā kaḏė na pātai. Nānak sāhib sacẖo sacẖā ṯicẖar jāpī jāpai.

Truth never gets old or tattered nor becomes worn out. The Truest of the True God being personified embeds the truth in mind till meditation lasts.-----Guru Nanak, Raag Ramkali, AGGS, Page, 956-1    

ਜਪਹੁ ਤ ਏਕੋ ਨਾਮਾ ॥

ਅਵਰਿ ਨਿਰਾਫਲ ਕਾਮਾ ॥

ਇਹੁ ਮਨੁ ਈਟੀ ਹਾਥਿ ਕਰਹੁ ਫੁਨਿ ਨੇਤ੍ਰਉ ਨੀਦ ਨ ਆਵੈ ॥

ਰਸਨਾ ਨਾਮੁ ਜਪਹੁ ਤਬ ਮਥੀਐ ਇਨ ਬਿਧਿ ਅੰਮ੍ਰਿਤੁ ਪਾਵਹੁ ॥੨॥
Japahu ta ėko nāmā. Avar nirāfal kāmā. Ih man ītī hāth karahu fun neṯara▫o nīḏ na āvai.Rasnā nām japahu ṯab mathī▫ai in biḏẖ amriṯ pāvhu. 

Contemplate solely on One Name, Fruitless are all other rituals. Let your mind be the handles, and then churn it, without sleeping. If you chant the Naam, the Name of the God, with your tongue, then the curd will be churned. In this way, the Ambrosial Nectar is obtained. -----Guru Nanak, Raag Suhi, AGGS, Page, 728-5

I personally have not been totally successful in meditation in spite of my trying hard but the honest effort towards the goal continues. It is difficult to focus one’s mind.  The mind keeps on flying aimlessly like a bird or wild elephant.

ਮਨੁ ਮੈਗਲੁ ਸਾਕਤੁ ਦੇਵਾਨਾ ॥

ਬਨ ਖੰਡਿ ਮਾਇਆ ਮੋਹਿ ਹੈਰਾਨਾ ॥

ਇਤ ਉਤ ਜਾਹਿ ਕਾਲ ਕੇ ਚਾਪੇ ॥

ਗੁਰਮੁਖਿ ਖੋਜਿ ਲਹੈ ਘਰੁ ਆਪੇ ॥

ਬਿਨੁ ਗੁਰ ਸਬਦੈ ਮਨੁ ਨਹੀ ਠਉਰਾ ॥

ਸਿਮਰਹੁ ਰਾਮ ਨਾਮੁ ਅਤਿ ਨਿਰਮਲੁ ਅਵਰ ਤਿਆਗਹੁ ਹਉਮੈ ਕਉਰਾ ॥

Man Maigal Saakat Dayvaanaa, Ban Khand Maya Moh Hairanaa, It Ut Jaeh Kaal Kay Chaapay, Gurmukh Khoj Lahai Ghar Aapay, Bin Gur Sabadai Man Nahee Thauraa, Simroh Ram Naam Ut Nirmal Avar Tiagoh Houmai Kouraa.

The mind of the faithless cynic is like a crazy elephant. It wanders around the forest, distracted by attachment to Maya. It goes here and there, hounded by death. The God-oriented seeks and finds his own home. Without the Word of the Guru's Sabd, the mind finds no place of rest. Remember in meditation God's Name, the purest and sublime; renounce your bitter egotism.-----Guru Nanak, Raag Asa, AGGS, Page, 415

Grace is an expression of Divine benevolence and is a cardinal doctrine in Sikhism. It manifests itself and occurs as Karam, (ਨਦਰ), variously called mehr, bakhshish, parsad, daya, or kirpa. It is sought through prayer and devotion. Its descent is the ultimate Divine mystery.  No amount of austerities, no amount of intellectual search or performance or ritual or yogic praxis or Akhand Paths or any such devices can force it out of God’s hand.

ਜਿਥੈ ਮਿਲਹਿ ਵਡਿਆਈਆ ਸਦ ਖੁਸੀਆ ਸਦ ਚਾਉ ॥

ਤਿਨ ਮੁਖਿ ਟਿਕੇ ਨਿਕਲਹਿ ਜਿਨ ਮਨਿ ਸਚਾ ਨਾਉ ॥

ਕਰਮਿ ਮਿਲੈ ਤਾ ਪਾਈਐ ਨਾਹੀ ਗਲੀ ਵਾਉ ਦੁਆ ॥

Jithai milėh vaḏi▫ā▫ī▫ā saḏ kẖusī▫ā saḏ cẖā▫o.Ŧin mukẖ tike niklahi jin man sacẖā nā▫o. Karam Milai Taa Paa-ee-ai Naahee Galee Vaa-o Du-aa-o.

There, where greatness, eternal peace and everlasting joy are bestowed, the faces of those whose minds are attuned to the True Name are anointed with the Mark of Grace. If one receives God's Grace, then such honors are received, and not by mere words.-----Guru Nanak, Siri Raag, AGGS, Page, 16-8

ਕਰਣ ਪਲਾਹ ਕਰੇਬਹੁਤੇਰੇ ਸਾ ਧਨ ਮਹਲੁ ਨ ਪਾਵੈ  ॥

ਵਿਣੁ ਕਰਮਾ ਕਿਛੁ ਪਾਈਐ ਨਾਹੀ ਜੇ ਬਹੁਤੇਰਾ ਧਾਵੈ ॥

Karaṇ palāh kare bahuṯere sā ḏẖan mahal na pāvai. viṇ karmā kicẖẖ pā­ī­ai nāhī jė bahuṯėrā ḏẖāvai.

She may plead and implore so many times, but still, such a bride shall not obtain the Mansion of God's Presence. Nothing can be obtained without virtuous deeds.-----Guru Nanak, Raag Tilang, AGGS, Page, 722-9

By controlling the mind one can control the world says Guru Nanak in his Japji;

ਮਨਿ ਜੀਤੈ ਜਗੁ ਜੀਤੁ॥

man jīṯai jag jīṯ.

The ideal life should be to control the mind and self-restraint, which could lead to the control of the whole world.-----Guru Nanak Japji, AGGS, Page, 6

The mind can only be controlled by God’s Grace says, Guru Amar Das:

ਇਹੁ ਮਨੂਆ ਕਿਉ ਕਰਿ ਵਸਿ ਆਵੈ ॥
ਗੁਰ ਪਰਸਾਦੀ ਠਾਕੀਐ ਗਿਆਨ ਮਤੀ ਘਰਿ ਆਵੈ ॥
Ih Manoo-aa Ki-o Kar Vas Aavai, Gur Parsaadee Thaakee-ai Gi-aan Matee Ghar Aavai.

How can this mind come under control? By Guru's Grace, it is held in check; instructed in spiritual wisdom, it returns to its home.-----Guru Amar Das, Raag Asa, AGGS, Page, 426-11

True meditation is a conscious Death on a focus e.g. Naam, which has been true through all ages, says Guru Amar Das;

ਚਹੁ ਜੁਗ ਮਹਿ ਅੰਮ੍ਰਿਤੁ ਸਾਚੀ ਬਾਣੀ ॥

ਪੂਰੈ ਭਾਗਿ ਹਰਿ ਨਾਮਿ ਸਮਾਣੀ ॥

ਸਿਧ ਸਾਧਿਕ ਤਰਸਹਿ ਸਭਿ ਲੋਇ ॥

ਪੂਰੈ ਭਾਗਿ ਪਰਾਪਤਿ ਹੋਇ ॥੩॥
Kaljug meh rām nām ur ḏẖār. Bin nāvai māthai pāvai cẖẖār. Siḏẖ sāḏẖik ṯarsėh sabẖ lo▫e.Pūrai bẖāg parāpaṯ ho▫e. 

In all the four ages, the True Bani (Divine Word) is the ambrosia. By perfect destiny, one is absorbed in the True Name. The Siddhas, the seekers and all men long for the Name. It is obtained only by perfect destiny. -----Guru Amar Das, Raag Dhanasari, AGGS, Page, 665-17

ਕਲਜੁਗ ਮਹਿ ਰਾਮ ਨਾਮੁ ਉਰ ਧਾਰੁ ॥

ਕਲਜੁਗ ਮਹਿ ਰਾਮ ਨਾਮੁ ਹੈ ਸਾਰੁ ॥

ਰਾਮ ਨਾਮੁ ਦੁਲਭੁ ਹੈ ਭਾਈ ॥

ਗੁਰ ਪਰਸਾਦਿ ਵਸੈ ਮਨਿ ਆਈ ॥੧॥ ਰਹਾਉ ॥

ਰਾਮ ਨਾਮੁ ਜਨ ਭਾਲਹਿ ਸੋਇ ॥

ਪੂਰੇ ਗੁਰ ਤੇ ਪ੍ਰਾਪਤਿ ਹੋਇ ॥੨॥

Kaljug Meh Ram Naam Ur Dhaar, Kaljug Meh Ram Naam Hai Saar. Rām nām ḏulabẖ hai bẖā▫ī.Gur parsāḏ vasai man ā▫ī.  rahā▫o. Rām nām jan bẖālėh so▫e.Pūre gur ṯe parāpaṯ ho▫e. 

In this Dark Age of Kali Yuga, enshrine God's Name within your heart. In the Dark Age, God’s Name is the most sublime. The God's Name is so difficult to obtain, O Siblings of Destiny. By Guru's Grace, it comes to dwell in the mind. Pause. that humble being who seeks the God's Name receives it from the Perfect Guru. -----Guru Amar Das, Raag Bhairo, AGGS, Page, 1129-14

How is it possible?

The mind is a continuous stream of thoughts. When you start to continuously observe the mind you will one day find that there is no thought about your body, no feeling of the body.   There is only the state of thoughtlessness.  This thoughtlessness itself is conducive to thought; however, you begin to see clearly.  You will notice thoughts emerging from someplace. The gap between two thoughts will show you the substratum, the source of all thoughts.  Like peeking through a slit formed by a partially opened door you will see the incomprehensible manifestation of serenity. You will never be the same. You would have woken up from this life, which you believed to be real. There won’t be anyone in you to experience, as you would have become one with the Infinite and True Reality.

Preliminary meditation processes work directly with this fundamental problem of our outer identification.   This identity blinds us to the truth about ourselves and to the perceptions of higher realities. When starting to meditate, one learns to sit still and internalize attention, causing awareness to withdraw from the sense organs.  Mental reflection turns back on itself. It is only when internalized attention flows without disturbance to the chosen focus of concentration that meditation actually occurs. Before this transcendence, our endeavors are only preparatory and preliminary to meditation.

As meditation progresses, superconscious states become refined. With physical relaxation and internalization of attention, one experiences emotional peace and mental calmness; not as a result of suppression of feelings and thoughts, but as a result of their being stilled.

While enjoying an interlude of calm during meditation, one may wonder if it is a valid super-conscious episode.   After successive practice sessions, confidence improves and beneficial effects of super-conscious experiences are noticed and validated.

During this meditation, one is fully alert, not subject to illusion or hallucination.  He is in control and can conclude the practice session at will by just deciding to do so.

Meditation can help to ease stress, worry.  One can begin to live with greater joy, serenity, and empathy every day.  Meditation can remove just about all symptoms of anxiety from muscle tension and adrenal output to increased blood pressure and heart rate. It may be a powerful mood stabilizer on par with some anti-anxiety medicines. It can alter the areas of the brain that determine day-to-day emotional range. When one feels negative feelings of anger or fear, brain activity localizes in the AMYGDALA, an emotional area, and the right prefrontal cortex. Positive emotions of happiness and well being, on the other hand, occur in the left prefrontal cortex. It is the ratio of right to left activity that determines one’s emotional state. If ratio leans to right one tends to be unhappy and if it leans to the left, he will be upbeat, happy, and positive.

In a few weeks of meditation, one’s mindset can be changed. Its capacity can be extended beyond the perceived limits.  One enjoys enhanced insight, sharper creativity and has a stronger ability to concentrate on significant matters.  One learns to stay relaxed in the present moment.  Even if turbulent thoughts and emotions swirl through one’s head one stays serene. One learns to ignore most negative feelings and respond calmly and appropriately to situations, no matter how challenging. What is important is to choose one’s focus and stick with it during the period of meditation. When the mind wanders, which it inevitably will, one gently re-aligns one’s awareness to the set focus without any turbulent course correction.

The final solution to all our human problems-and the only source of real fulfillment is within us. Try as we may to satisfy our need for personal freedom and the need for the contentment of the conscience, through external means alone, success will be ever elusive.

At the innermost level of one’s being one’s real Self exists in a wholesome purity. Here untouched by mundane conditions and transitory events, abide an undisturbed peace, pure bliss, flawless knowledge, and limitless awareness of the absolute freedom.

This permanent reality can be consciously experienced by the simple, simultaneous acts of acknowledgment and acceptance.  Through these we become self-realized.  We get established in a clear awareness of our real nature as Spiritual beings grounded in an unbounded field of pure consciousness. This is our true existence, our true reality.

Choosing to turn attention to our essence enables us to effectively experience contemplative meditation and awakens to transcendental realities. For meditation to be effectively experienced it should be understood for what it is and practiced with that understanding. The procedure is easily learned and enjoyable to practice.

When practiced correctly on a regular schedule, Meditation removes awareness from limiting conditions of every kind and returns it to ourselves -- to the innate state of pure being.

In addition to regular meditation practice, it is helpful to adopt a devotional lifestyle that will be supportive of our highest ideals for personal fulfillment and Spiritual enlightenment. By doing this, your every thought, mood, action, and relationship will nurture radiant wellness.  It will begin to express itself in every aspect of our life.

ਸਾਥਿ ਨ ਚਾਲੈ ਬਿਨੁ ਭਜਨ ਬਿਖਿਆ ਸਗਲੀ ਛਾਰੁ ॥
ਹਰਿ ਹਰਿ ਨਾਮੁ ਕਮਾਵਨਾ ਨਾਨਕ ਇਹੁ ਧਨੁ ਸਾਰੁ ॥
Sāth na cẖālai bin bẖajan bikẖi­ā saglī cẖẖār. Har har nām kamāvanā Nānak ih ḏẖan sār.

Nothing shall go along with you, except your devotion. All corruption is like ashes. Practice the Name of the Eternal God. O, Nanak this is the most excellent wealth.-----Guru Arjun, Gauri Sukhmani, AGGS, Page, 288 -2                                                                                                  

ਟੂਟੇ ਬੰਧਨ ਬਹੁ ਬਿਕਾਰ ਸਫਲ ਪੂਰਨ ਤਾ ਕੇ ਕਾਮ ॥

ਦੁਰਮਤਿ ਮਿਟੀ ਹਉਮੈ ਛੁਟੀ ਸਿਮਰਤ ਹਰਿ ਕੋ ਨਾਮ ॥

ਸਰਨਿ ਗਹੀ ਪਾਰਬ੍ਰਹਮ ਕੀ ਮਿਟਿਆ ਆਵਾ ਗਵਨ ॥

ਆਪਿ ਤਰਿਆ ਕੁਟੰਬ ਸਿਉ ਗੁਣ ਗੁਬਿੰਦ ਪ੍ਰਭ ਰਵਨ ॥

Tūtė banḏẖan baho bikār safal pūran ṯā kė kām. Ḏurmaṯ mitī ha­umai cẖẖutī simraṯ har ko nām. Saran gahī pārbarahm kī miti▫ā āvā gavan.Āp ṯari▫ā kutamb si▫o guṇ gubinḏ parabẖ ravan.

One who meditates in remembrance on the Name of God -- his bonds are broken, all his sins are erased, and his toils are brought to perfect fruition; his evil-mindedness disappears, and his ego is subdued. Taking to the Sanctuary of the Supreme God, his comings and goings in reincarnation are ended. He saves himself, along with his family, chanting the Praises of God, of the Universe.-----Guru Arjun, Raag Gauri, AGGS, Page, 300-1                                                                                                                                                                                                                  

Guru Arjun describes the technique to control the mind in Raag Gauri;

ਦਸ ਦਿਸ ਖੋਜਤ ਮੈ ਫਿਰਿਓ ਜਤ ਦੇਖਉ ਤਤ ਸੋਇ ॥ 

ਮਨੁ ਬਸਿ ਆਵੈ ਨਾਨਕਾ ਜੇ ਪੂਰਨ ਕਿਰਪਾ ਹੋਇ ॥

Das Dis Khojat Main Firio Jat Dekhou Tat Soey, Man Bus Aavai Nanaka Jay Pooran Kirpa Hoey.

I have tried to find in all ten directions (a solution to control the mind) but could not trace any means of controlling the mind. The mind comes to be controlled, O Nanak if the God blesses with Its Perfect Grace.-----Guru Arjun, Thiti Gauri, AGGS, Page, 298-17

I am waiting for God to bless me with Its Grace, till then I am trying meditation in action. Meditation in action means that we take the sense of inner peace that we've developed while sitting on the cushion out into the world, into everyday activity in serving humanity.

Meditation in action is about morality, generosity, gaining insight of self with the cultivation of love, compassion, and wisdom and translating them into action. Have you ever watched a sunset, sat by the ocean, or taken a walk in the forest and felt complete inner peace and well-being? That is the same feeling that is experienced through the service of the others.  Dedicate our work to God, to the world, to humanity is just another form of meditation.  It may be called manifestation; we are serving the divinity in humanity.

In order to serve the divinity in humanity effectively, we have to consciously feel God's presence in those we are serving. While we are speaking to someone, we have to feel that we are speaking to the divinity within that person.  Just helping someone in our some way without any conscious feeling of dedication to the Supreme Being, cannot be considered as a form of manifestation or as meditation in action.

If we do not see God, truth, or light in our actions, then our physical mind may not be convinced of the value of the things that we are doing. We may serve someone today and tomorrow think, "Oh, he is such a fool!” There are many people who work fifteen or sixteen hours a day.  Their actions are not dedicated to service. They are only working mechanically to make money and take care of their worldly responsibilities. Everyone works for their mouth but no one is satisfied. But if we really wish to dedicate our life to God and mankind, then in addition to prayer and meditation we should serve humanity, which is doing meditation in action.

ਮਨੁ ਕਰਿ ਬੈਲੁ ਸੁਰਤਿ ਕਰਿ ਪੈਡਾ ਗਿਆਨ ਗੋਨਿ ਭਰਿ ਡਾਰੀ॥

ਕਹਤੁ ਕਬੀਰੁ ਸੁਨਹੁ ਰੇ ਸੰਤਹੁ ਨਿਬਹੀ ਖੇਪ ਹਮਾਰੀ ॥

Man kar bail suraṯ kar paidā gi­ān gon bẖar dārī. Kahaṯ Kabīr sunhu rė sanṯahu nibhī kẖėp hamārī.

My mind is the bull, and meditation is the road; I have filled my packs with spiritual wisdom and loaded them on the bull. Says Kabir, listen, O Saints: my merchandise has reached its destination.-----Kabir Raag Kedara, AGGS, Page, 1123-11

Conclusion:

Meditation is just controlling the mind, which requires the Grace of God. It takes time to progress in the meditation itself and much more to be blessed by Its Grace. The Divine knowledge thus blessed, must be put into action, in serving humanity. Such practice relieves stress, engenders serenity and mental peace. Extravagant claims to the contrary, meditation is not to be thought of as an instant remedy for the everyday challenges which often attend ordinary self-conscious lives.  A few weeks or months of practice will not produce a fully unfolded Spiritual illumination and serenity, which is a life long process.