We all sit down to meditate with the hope that our minds will grow calm and silent. But very often, the opposite happens. The moment the eyes close, the thoughts begin to multiply. The body feels restless — the knees ache, the back tenses up, the breathing becomes uneven. The more we try to be still, the more fidgety we feel.
Why does this happen? Why does something as simple as “just sitting quietly” feel so difficult?
The truth is, when the body and nervous system are in a state of tension, meditation doesn’t come easily. When we are in that “fight or flight” mode — what science calls the sympathetic nervous state — the body is alert and ready for action, not rest. Even if we close our eyes, the inner system is on guard. The heart beats faster, the mind scans for problems, and the muscles stay slightly contracted. In such a condition, stillness feels almost unnatural.
The first step: relaxation
Before any technique can help, the body must relax. Relaxation is not laziness — it’s the ground on which meditation stands. A tense body will not let the mind rest; a relaxed body gently invites it inward.
To shift into a state of ease, you need the parasympathetic nervous system (PNS) — especially its vagal tone — to become active.
You can sense this difference very clearly after an oil bath or a warm massage. The body relaxes and activates the parasympathetic system, the “rest and digest” mode; breathing deepens, muscles release, and the mind softens. This is the ideal state to begin meditation.
Prāṇa (vital energy) and the Nervous System
Every physical tension creates resistance in the flow of energy — whether through tight muscles, accumulated toxins, or suppressed emotions.
Meditation requires a uniform prānic field.
If one part of the system is heavy, tense, or congested, the prāṇa becomes uneven; attention cannot remain still. From a scientific point of view, all relaxation practices — gentle stretching, slow breathing, warm oil massage, even mindful walking — send signals through the skin and breath to the vagus nerve. This nerve is like a master switch that tells the body, “You’re safe now. You can rest.”
When this happens, the heart rate slows down, and the mind becomes quiet. The breath automatically becomes subtle; the nervous system settles; and the awareness is able to rest without effort.
According to the Yogic and Ayurvedic point of view, when the body is purified and the prāṇa flows freely, the mind becomes steady.
What does “purification of the body” mean?
It doesn’t just mean washing the body or doing a physical detox. It means bringing the whole system — the body, digestion, breath, and nerves — into harmony. When the body is full of heaviness, toxins, or tension, the prāṇa cannot move freely, and the mind becomes dull or restless.
But when the body feels clean, light, and balanced, the prāṇa flows smoothly, and the mind naturally follows that rhythm. That is why yoga begins with āsana and prāṇāyāma — movement and breath — before asking you to sit still. The body is tuned first, just like a musical instrument, before the song of silence can begin.
How to Prepare for Meditation
Meditation is not something we “do” — it happens when the conditions are right. The first step is to make a few life style changes. Take warm oil massage, known as abhyanga, followed by a warm shower, once or twice a week. Eat only light and sattvic food. A heavy or spicy meal makes the body dull. A simple, fresh, warm meal keeps the system light and the mind clear.
The next step will be to ground yourself by taking a few slow walks, stretching a little, and bringing awareness to your breath. These simple acts help release the built-up charge in the nervous system and calm the body down. You can also try some gentle breathing practices, like nadi shodhana (alternate nostril breathing), to balance the flow of energy and quieten the mind.
When the breath becomes soft and rhythmic, meditation naturally unfolds. There’s no longer any sense of effort — it simply happens. The mind turns inward, becoming still by itself, and you rest in a quiet awareness that feels peaceful and complete.
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