Meditation is More Than Just an Exercise: It’s a Way of Life Authored by Dr. Manu Singh, Chairperson, Sarva Dharma Samvaad

Life is a continuous flow of energy. Any obstruction or stagnation in this flow inevitably leads to decay and deterioration—this principle applies not only to the physical body but also to our mental and emotional well-being. When our thoughts remain trapped in the past or lost in the illusion of the future, our mental energies begin to deteriorate, diminishing the quality of our life and disrupting our inner harmony.

An untrained mind continuously oscillates between craving and aversion, leaping restlessly from one thought to another—much like a monkey swinging from branch to branch.

Neuroscientifically, this mental chatter is governed by the Default Mode Network (DMN) of the brain, a system associated with self-referential thinking and repetitive mental loops. The DMN can keep us stuck in cycles of rumination, anxiety, and self-doubt, acting like an internal taskmaster dictating our thoughts, behaviors, and emotions (Raichle, 2015).

This constant overthinking depletes our cognitive resources, erodes emotional intelligence, and leads to a cascade of negative outcomes—stress, frustration, depression, and a pervasive sense of dissatisfaction (Killingsworth & Gilbert, 2010). The antidote to this mental disarray is meditation and mindfulness—a disciplined practice of silencing this debilitating chatter and anchoring oneself in the present moment.

However, in today’s world, characterized by a relentless bombardment of information and sensory overload, many practitioners make a critical error: reducing meditation to a mere activity or habit, like any other item on a daily checklist. This mechanical approach is counterproductive. Practitioners may find temporary calm during their sessions, but once they re-enter the chaos of daily life, the “monkey mind” reasserts control. The cycle of thought rooted in dualities—pleasure and pain, love and hate—resurfaces, leading to confusion and emotional turbulence.

Over time, this dissonance leads to disillusionment. Doubts about the efficacy of meditation creep in, and many give up the practice altogether, mistakenly believing it does not yield tangible benefits. The truth, however, is that meditation must not be confined to the mat or measured by a stopwatch. It should be embraced as a way of life—a continuous companion, harmonizing the conscious and subconscious mind, and permeating every moment and activity.

This meditative living transforms the reactive “reptilian brain” into a conscious, insightful, and responsive inner ecosystem. The tranquility achieved during meditation must extend beyond the session (Adhishthan) into daily interactions, enabling equanimity amidst life’s challenges.

To cultivate such a life of awareness, the seeker must adhere to a few core principles:

• Consistency is Crucial

In the early stages, regularity is paramount. Skipping practice breaks the rhythm and prevents the mind from settling into a stable meditative pattern. Studies confirm that consistency in mindfulness practice enhances neuroplasticity and leads to long-term changes in brain structure and function (Tang, Hölzel, & Posner, 2015).

• Choose Insight-Based Practices

Awareness or insight-based techniques (such as Vipassana) are more sustainable than concentration-focused methods. A simple yet powerful practice involves bringing conscious attention to the natural breath, a method shown to activate the parasympathetic nervous system and induce calm (Zeidan et al., 2010).

• Non-Judgmental Observation

Observe all thoughts and sensations with detached, non-judgmental awareness. This reduces the mental habit of labeling experiences as “good” or “bad,” thus weakening the cycle of craving and aversion. Such equanimity has been linked with increased emotional resilience and reduced psychological distress (Kabat-Zinn, 2003).

• Practice Self-Compassion

Understand that the mind, conditioned over years of habitual wandering, will resist stillness. Cultivating patience and compassion toward oneself is essential. Each moment of awareness is a step forward—gently guide the mind back to the present, without criticism.

• Realize the Law of Impermanence

Recognize that all experiences—pleasant or unpleasant—are transient. This understanding liberates the mind from attachment and aversion, fostering inner freedom.

By integrating these principles, meditation transcends time and space to become a living, breathing operating system—an internal compass guiding one with tranquility, focus, and clarity. The benefits of such an existence are profound, extending beyond enhanced cognitive function, focus, and emotional balance.

In meditative traditions, the body and mind are not seen as separate but as a unified body-mind system. Therefore, the benefits of meditation manifest physically as well—increased immunity, improved physical agility, a relaxed spine and musculature, and a vibrant, healthy sexual and reproductive life (Davidson et al., 2003; Goyal et al., 2014).

Having explored and practiced a multitude of meditative and mindfulness traditions across cultures for many years, I believe that true meditation is an evolutionary experience. It liberates you from all other dependencies, including the practice itself. Meditation becomes not an escape from life, but a gateway to live more fully, consciously, and joyfully.

References:

Raichle, M. E. (2015). The Brain’s Default Mode Network. Annual Review of Neuroscience, 38, 433–447.

Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science, 330(6006), 932.

Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.

Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597–605.

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.

Davidson, R. J., et al. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564–570.

• Goyal, M., et al. (2014). Meditation programs for psychological stress and

well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. To connect with the author reach out to @_manusinghofficial on Instagram