Meditation is defined as sustained and uninterrupted concentration leading to a highly focused mind. Meditation begins with concentration, which makes the mind steady. When prolonged concentration leads to the continuous flow of the mind towards one object, this becomes meditation. To maintain and deepen meditation, the mind must have something on which to focus. These objects of concentration not only focus the mind but also have the inherent ability to lead the student to more expanded states of awareness. These objects are sounds (mantras), visual images (yantras or chakras), light, the breath, or specific types of prayer.

There are several specific goals of meditation. The first is to liberate the mind from disturbing and distracting emotions, thoughts, and desires. The mind is transformed from a state of unrest and disharmony to a state of calmness and equilibrium. Another important goal of meditation is to bring the unconscious mind into conscious awareness in order to gain greater control over thought processes and emotions. The ultimate goal is to attain expanded states of consciousness in which we not only have increased awareness of previously unconscious thoughts and feelings, but also become aware of more subtle and universal principles, and comprehend the world in a more complex and integrated way. In this state, great joy and inner peace are experienced.

Neutral and nonjudgmental observation of the content and experiences of the mind should accompany the process of meditation. It is important to avoid being attached to the contents of the mind during meditation because the desire to attain something or to have certain types of experiences distracts the mind from its focus and will interfere with continued concentration. This can lead to losing the calmness and contentment that normally characterize the steady mind. As the power of concentration develops through the practice of meditation, our physical and mental abilities may also increase. It is important not to use these abilities for selfish purposes because this would interfere with the development of compassion and humility, which are very important qualities that arise from deep meditative practices. Self-indulgence and the need for self-gratification will limit us to the narrow confines of our own individual mind and inhibit the experience of expanded states of awareness.

The technique of meditation is actually quite simple and systematic. When practicing meditation, we sit on a chair or on the floor with a straight spine and with hands placed comfortably on the lap, thighs, or knees. The eyes are closed gently. Using the mind, each body part is relaxed, beginning at the head and ending at the feet. By using the abdomen and diaphragm to move air, breathing is regulated. During inhalation the upper part of the abdomen moves out, away from the body and on exhalation the abdomen moves back towards the body. The breath rhythm is adjusted to be efficient, smooth, deep, and without pauses or hesitations. The senses are then withdrawn from the outside world and all attention is directed inwards. This is followed by concentration on a sound (mantra) and also on specific energy centers within the body (chakras).

During meditation, when thoughts, emotions, or desires arise, the nature and content of these mental phenomena are observed. Thinking is not forced to stop but instead is allowed to cease on its own. As thoughts arise, they are allowed to gently come into the mind and then to pass effortlessly out, followed by a calm refocusing back onto the object of concentration. Slowly, the process of letting go and refocusing becomes easier and is accomplished more quickly and meditation deepens naturally. With persistent practice, the mind gradually becomes more identified with the object of concentration, leading the individual to experience deeper and more highly refined states of consciousness.

The process of meditation has three components: the person who is meditating, the technique of meditation, and the object of concentration during meditation. As the practice deepens, awareness of the technique is gradually eliminated. This occurs because as focus on the object of concentration becomes steady and automatic, awareness of the process diminishes until finally the person ceases to be conscious of it at all. Next, awareness of oneself is lost as the mind identifies completely with the object of concentration. Finally, the object of concentration itself disappears as the mind becomes completely permeated with the object by its constant association with it. After all three components have disappeared, there is no awareness of one's separateness and a state of expanded consciousness is experienced.

The underlying philosophic premise of meditation is that the individual human is both a separate being that has an individual consciousness and is also part of a greater universal consciousness, like a wave, which has a distinct form yet is part of the larger ocean. The body and mind are vehicles through which the universe reveals itself. All energy and matter that exist in the universe also exist in the individual body. Therefore, by analyzing and exploring the body and mind we are able to analyze the entire universe. In this context, the purpose of meditation in our lives is to analyze our inner self (microcosm), thereby unfolding the basic reality of the universe (macrocosm). Thus, meditation helps raise individual consciousness to experience and merge with universal consciousness..

Meditation involves focusing the mind on a thought or object. There are some objects of concentration that not only center and calm the mind but also are intrinsically connected to higher states of consciousness and therefore have inherent power to lead the practitioner of meditation to experience these states. These objects of concentration include the chakras, mantras, and yantras.

Chakras are subtle centers within the body where physical, psychological, and spiritual forces interact and intersect. A chakra, which means wheel or circle, is seen in a deep meditative state and is experienced as an energy field. As the movement of spokes emanating from a central motionless hub characterizes the wheel, the chakras represent an area of energy surrounding a central point from which motion and energy originate. Each subtle energy wheel represents a force field that transforms energy from its source (consciousness) into various physical, mental, and spiritual qualities.

While these centers are described as being inside the spinal cord and correspond to anatomical organs, endocrine glands, and major nerve plexuses, the chakras cannot be found by dissecting the human body. They can only be experienced and seen by adjusting our internal perception to a higher and subtler frequency. Meditation theory teaches that the symbols associated with the chakras are not simply abstract representations. Just as iron filings form certain patterns reflecting the electromagnetic field of a nearby magnet, the energy that flows from the transforming stations (chakras) of the body also form particular patterns, reflecting the energy field of that chakra. Thus, the symbolism of the heart chakra as two intersecting triangles (Star of David) surrounded by twelve lotus petals actually mirrors the energy formation particular to that area. As the energy of the chakra continues to send pulsations and vibrations outwards, not only are geometric shapes formed, but specific sounds (mantras), colors, senses (smell, taste, touch, sight, and hearing), elements (earth, water, fire, air, and space), and personality characteristics are also manifested.

The chakras are interconnected by the energy channels (nadis) running within and parallel to the spinal column. In the ordinary person, the chakras are functioning at a minimum level and are not harmonized with each other. Meditation theory compares this to a drooping, closed lotus flower. Through intense concentration and inner meditative practices on these energy centers, the chakras become more active, like lotus flowers opening to the sun in full bloom. In meditation, the chakras are increasingly harmonized with each other until they vibrate in unison. When this occurs, the body, emotions, and mind are balanced and higher states of awareness are experienced. The goals of meditating on the seven major chakras are to activate the centers through intense concentration and to stimulate the physical and psycho-spiritual qualities associated with each chakra as well as to raise the latent energies from the lower, more physical, chakras to the higher, more spiritually-evolved ones.

The individual experiences the world through the particular frame of reference of the individual chakras. Not only do the chakras govern and vitalize the physical functioning of certain areas of the body, but they also correspond to and influence the emotional, psychological, and spiritual qualities associated with the specific region. For example, when the mind is expressed through the fifth chakra, we become creative and communicates effectively. If our mind and energy are primarily expressed through the third chakra, then we might experience the world and other people in terms of power and control.

Meditation on the chakras is of fundamental importance in the Tantric systems of meditation. Following is an example of one of the seven chakras and its associated physical, psychological, and spiritual qualities.

Manipura, which means filled with jewels, is the third chakra and is located across from the navel within the spinal cord. It is associated with the celiac plexus of nerves, the adrenal glands, and the pancreas. This area is also often referred to as the solar plexus. This is the center where energy from the two lower chakras is transformed and stored. Asian martial arts describe this center as being the storehouse of power. Anyone who has ever been punched in the center of the abdomen can testify how their energy and breath are knocked out of them. On a physical level, a lack of energy here can lead to stomach and digestive illnesses. Psychologically, this is the center of ego and competitiveness. There are issues of power over other people, of dominance and submissiveness, and of a need to expand our sphere of influence. The need to prove oneself and gain financial wealth and power are predominant. Anorexia and bulimia are two emotional disorders associated with problems of the third chakra. Healthy integration associated with this chakra allows for balance of being active and assertive when necessary and being receptive or passive if indicated. There is a desire for success as well as an acceptance of failure.

Those of us who experience life through the third chakra tend to be motivated by the desire for external recognition, fame, power, and material wealth. We experience pride and ambition and physical strength and beauty are important to us. We may be demanding of other people's attention and try to control their actions and beliefs. We often have fiery and powerful personalities.