May I Have a Few Minutes for Meditation?

1. Observe the "Observer"

​Notice how you are feeling in this moment. Are you bored? Curious? Impatient? Skeptical?

• ​The Trap: Saying "I shouldn't be impatient."
• ​The Reset: Just seeing the impatience as a fact. Don't push it away. Look at it as if you’re looking at a strange object on the ground.

​2. Listen to the Internal Noise

​Close your eyes for a moment (after reading this) and listen to the "voice" in your head.

• ​Is it talking about the past? Is it planning the future?
• ​Notice that there is the thought and there is you watching the thought.
• ​Now, ask yourself: Is there actually a difference between the "thinker" and the "thought"? Or is the thinker just another thought?

​3. The "Flash" of Attention

​Try to give total attention to a single sound in your environment right now—a fan, traffic, or your own breathing.

• ​Don't name the sound (e.g., "That’s a car").
• ​Just listen to the vibration of it.
• ​When you give 100% attention to a sound, do you notice that your internal chatter stops for a split second? That gap is the beginning of meditation.

​4. No Resistance

​If a distracting thought comes up, don't fight it. If you fight it, you create a "controller" and a "controlled." That is conflict.

• ​Let the thought pass through you like a cloud.
• ​By not resisting, the energy you usually spend on "controlling your mind" is suddenly freed up. This is the reset.

​The Result

​You might feel a sudden sense of quietness that wasn't there before. This isn't the quiet of a graveyard; it's the quiet of an intensely active, sensitive mind that is no longer fighting itself.

The Hook: "You don't need a yoga mat or a quiet mountain. You can meditate right now, in your office chair or at your school desk. Meditation isn't an escape; it’s seeing things as they are."

​The 3-Step "Instant Reset":

• ​The Desktop Observation: Look at your computer screen or your notebook. Look at the colors and shapes without naming them. Just see.
• ​The Emotional Pulse: In the middle of a meeting or a lecture, ask: "What am I feeling right now?" If it's boredom, look at the boredom. Don't fight it. Just acknowledge: "There is boredom."
• ​The Sound Gap: Stop for 30 seconds and listen to the furthest sound you can hear—the hum of the AC/ceiling fan or someone talking in the hallway. Listen without judgment.

​"This isn't a technique to make you a better worker or a better student. It’s an inquiry to help you understand yourself. When you understand yourself, the stress of the office or school no longer has power over you."

Peace and harmony,

Sensei Maharaj 😊