Dhyana or meditation is the seventh limb in the eight fold scheme of Patanjala Yoga. Its initial state is Dharana or concentration. Dharana matures into Dhyana where awareness flows without any resistance. It becomes an act of observing or witnessing. Neuroscientific research has found that during meditation neural functioning of the brain shifts. The default mode network of the brain slows down, and mental noise calms down, leading to the soothing of neural circuits. The brain functioning becomes more coherent in the region of the present moment awareness. Alpha and theta waves enhance in the brain , calming down the neural turbulence and leading to relaxed alertness. In this way, the brain networks become more integrated.

 

The limbic system which is the centre of emotions is positively impacted and the practitioner feels better emotional regulation. The reactivity of the amygdala which is the region of fear, anxiety, and threat is reduced, leading to the stability of the attention. The practice leads to a heightened sense of safety and security.

 

The stress hormones like cortisol and adrenaline are controlled. As a result, the cumulative effect is observed in emotional harmony and overall wellbeing. Neuroscience further demonstrates that sustained practice of meditation leads to the regulation of both sympathetic and parasympathetic nervous systems. It is observed that effortlessness is the essence of meditational practices. Neuroscience propounds that over efforts stimulate stress circuits and the sympathetic nervous system becomes overloaded.

 

On the other hand, the rhythmic and regulated breath, slow heart rate , and maximum body mind coherence noticed during meditation activate the vagus nerve, responsible for relaxation of the nervous system. The practitioner feels relaxed alertness. He sees the things as they are without distortion and any type of conditioning. The mind becomes refined and acts like a mirror. In meditation thoughts may arise, but they do not cause any turbulence. The sense of ego dissolves and the habit of mental identification also melts down, leading to meta awareness, cognitive control and mental clarity. As a result, all levels of personality physical, mental, emotional, intellectual, and spiritual are well integrated and work in unison.

 

One becomes responsive rather than reactive. Mental agitation gives way to composure and calm. Dhyana is the stepping stone towards Samadhi , the spiritual awakening. There are numerous methods of meditation propounded by Yoga and other streams like Buddhism and Jainism. There is one common technique which is found all across the main streams of Dhyana and that is the breath awareness.

 

The simple technique of meditation is to sit with the spine , neck , and head straight, close the eyes gently, and just watch the incoming and outgoing breath. This practice leads to calming down the racing of thoughts, soothing neural networks, and enhancing the healing power of the cells. Kriya Yoga, Transcendental Meditation, Dynamic Meditation, Sudarshan Kriya, etc, are all based upon the principles and teachings of breath work.

 

The meditational practices have been found very useful in the correctional fields also all over the world. (The writer is Former DG Police & CG, Homeguards, Maharashtra) ■