Meditation 101 (4/4): How to Reach the Next Level

Nov 08, 2013
Prepare your space, body, and mind for your mediation, become the observer, and see what you find, or even better…what you don’t find.

Prepare your space, body, and mind for your mediation, become the observer, and see what you find, or even better…what you don’t find.


This is part 4 of a 4 part series:

Meditation 101 (1/4): How to Get Comfortable using Props

Meditation 101 (2/4): How to Get Comfortable Using Alternative Positions

Meditation 101 (3/4): How to Prepare Yourself for Meditation


In our last article, we introduced the idea of the observer (forgive the language, it’s not actually an idea). The observer is the essence of who we are. It’s that which transcends all that we choose to identify with.

In our daily lives, we identify with thoughts and emotions. We label people, places, and things as “good” or “bad”. These identifications separate us from the truth and beauty that’s inherent in all things.

And you know what? These identifications are going to be a part of the human existence for some time to come. So don’t worry about it. However, with practice, we can start to experience the brilliance of ourselves and others by not feeding these identifications.

So how do we do that? By observing.

In this article, we’re going to give you a simple guide to help you tune into the observer.


You’re a Meditate-r

If you read the previous articles in this series, you know how to prepare your space, body, and mind for meditation. What we didn’t tell you in the previous articles (yes, very sneaky) is that these preparations are actually meditation.

You became the observer and observed your space, body, and mind. So congratulations, you’re a meditate-r. But let’s not stop there. Let’s take the meditation even further- deeper.


Phase One

You’ve made all the preparations and you’re in your meditation position. Become the observer.

Observe the space around you. Begin with your senses. What are the sounds and smells around you? How does the air in the room feel on the surface of your skin?

Next, move your attention inward to your breath. Breathe in whatever way feels comfortable to you (no rules). Observe the rising and falling of your breath. Observe how your body uses your breath. How does it feel?


Phase Two

By the end of Phase One, you’re probably experiencing the relaxing effect of your meditation. Now, move your attention to your hands. Feel them in whatever way you can. Are they warm? Tingling? Vibrating? Pulsing? Keep your attention here for a few moments.

Next, move your attention to your feet. Feel them in whatever what you can. Observe the sensations. Keep your attention here for a few moments.

Then, slowly move your attention, from your feet, up your body, to the tip-top of your head. Think of it as a scan. The speed of the scan is up to you. Remember that your meditation will not always be the same, so don’t feel pressure to always scan at the same speed.


Phase Three

During your scan, did you feel any resistances in the flow of your scan? Did you reach your hips, and for whatever reason, it was difficult to fluidly move the scan past that area? If so, when your scan is complete, consider giving this area of your body extra attention.

You can give this area extra attention by observing the area, breathing “into” it, and relaxing that area on your exhale. Spend as much time as you see fit giving these areas isolated attention.

This same isolated attention technique can also work on any other sort discomforts that you have. If it’s cold outside and your old knee injury is acting up, give it your conscious attention. Have a cold or an upset stomach? Give this technique a try.

It’s worth noting that if this type of meditation is new to you, you may experience a new sensation of pain in that area. If so, it’s only because you’ve been distracted from the reality of that pain and now you’re seeing it for the “first time”.

It’s like cleaning behind the refrigerator; you might find some weird stuff. If you experience this, it should go away after a few sessions.


In Conclusion

Meditation is what you make it. Everyone has their own ideas about what it should be. We encourage you to forget any preconceived notions that you may have, experience, and go from there.

Prepare your space, body, and mind for your mediation, become the observer, and see what you find, or even betterwhat you don’t find.


Leave a comment below and share with us what you enjoyed from this series of articles.




  1. Eugenia Parish says:

    Thank you Rishan for combining a myriad of concepts/practices into a
    coordinated Whole. Has helped me in my “Fragmented state” And this one too simplifies it to being workable.
    Kind regards , Eugenia

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