We all have a morning ritual. We wake up in our own way, most of us begin thinking about the day ahead. Schedules, appointments, meetings, kids, family, all part of our daily lives. We do it everyday, 365 days a year. In today’s world, we realize the world is not as it seems and never was. What we thought we knew and what we have been taught since birth is now upside down. You can take control! Before you start your day, consider taking a few moments to have a conversation with God, in your own way. Before we discuss how to mediate lets explore mediation in different cultures and science.
The ancient Essene taught that prayer was the feeling. Feel it from your heart and then sit quietly and listen. Feel the gratitude and appreciation for the opportunity to to being in the moment and quietly reflect your intention for the day; radiate love and compassion to all you meet. Visualize your day. A core Essene principle preserved in fragments of the Dead Sea Scrolls and echoed in the teachings of Jesus and the Desert Fathers:
“Prayer is the feeling.”
Meaning that true prayer is not words spoken to God, but a vibrational state of union with the Divine, feeling as if what you seek is already real, because in higher consciousness it already is. Prayer and Meditation are two movements of the same current. In the Essene tradition, as in early mystic Judaism and later Gnosticism, Prayer was the outward current, the expression of divine feeling toward creation. Meditation was the inward current , the stillness through which one receives the Presence.
Where prayer sends forth vibration, meditation listens to the vibration of God already moving through you. They are not opposites but the exhale and inhale of the same breath.
According to Hindu Scripture, meditation has been practiced since 1500 BCE, starting as a religious practice. The practice spread to China and India around the fifth century BCE and other forms of Meditation developed in several, including Taoism, Buddhism, Islam, and Christianity.
Research has suggested that we are wired with spiritual brains and how meditative prayers actually changes the brain. 
Dr. Andrew Newberg is a neuroscientist who studies the relationship between brain function and various mental states. His research suggests we have spiritual brains, with a feeling of being connected to something greater than ourselves, developing intense beliefs about God. Using brain scans, Dr Newberg measured brain activity of Franciscan Nuns while they were engaged in a type of meditative prayer. It showed measurable effect on the brain providing evidence that meditative prayer has an effect on the brain. Science has proven, what many of us already believed, meditation has a profound impact on our brains by meditative prayers.
Gregg Braden, a five-time New York Times best selling author, scientist, international educator and renowned as a pioneer in the emerging paradigm based in science, social policy and human potential explains what Jesus said in The Gospel of Thomas.
There is an advanced spiritual practice investigated by Father Francis Tiso, author of Rainbow Body and Resurrection. He investigated a specific case of the Tibetan Buddhist, Khenpo A Cho and his practice of the “Rainbow Body, “. In 1992 and at the age of 74, Cho devoted himself to retreat practices. He recited more than 400 million of the mani-mantra, Om mani padme hum. Over and over he recited and 
promoted the recitation of the Long Life Prayer of the Protector of the Snow Ranges and the Heart prayer of the Enlightened Activities pervading space related to his holiness the Dalai Lama and Avalokiteshvara.
The day,before his death, in 1997, Khenpo responded to young and old people of his entourage with great pleasure and without hurry he gave instructions on what is to be done in the future. The next day he ate very little, showed no signs of bodily sickness or fatigue. At noon, he laid on his right side, turned his head to the north and face to the west, reciting the six-syllable Mantra, Om mani padme hum, and died.
According to Father Tiso, his face immediately became youthful, smooth and pinkish all signs aging disappeared. A fragrance smell was not only around the body but outside the house. Above the house five colored rainbow lasted for days witness by many including monks and father Tiso. Father Tiso also reported the afternoon of the day of his death, just before dark, a light similar to that of sun rays was shining for a long time from the east.
His body remained under a cloth and each day it would get smaller and smaller. On the seventh day there was manifested the stainless rainbow body the viajar body..
Other reports regarding the rainbow body state that when a person dies, rainbows suddenly appeared in the sky and after several days their bodies disappeared. Sometimes fingernails and hair were left. Sometimes nothing was left.
Father Tiso discusses his research and investigation known as the Rainbow Body that Tibetan Buddhist have known for years. Some believe these stories reflect upon the resurrection of Jesus Christ. A rainbow light has been witnessed by thousands of people after death. Attaining ‘rainbow body’ is discussed in Zen texts, as well as Zoroastrian, Christian, Manichean, Muslim, Bonpo, and of course, Vedic texts, among others. Attaining the ‘light body’ is for everyone with ample proof that it exists now and in ancient times.
Early Christianity spoke of a Divine spark within each of us and Jesus said we are from the light. In the Gospel of Thomas (50) Jesus said, “If they say to you, ‘Where did you come from?’, say to them, ‘We came from the light, the place where the light came into being on its own accord and established itself and became manifest through their image.’ If they say to you, ‘Is it you?’, say, ‘We are its children, we are the elect of the living father.’ If they ask you, ‘What is the sign of your father in you?’, say to them, ‘It is movement and repose.’”
“Strange is our situation here upon this earth. Each of us comes for a short visit, not knowing why, yet sometimes seeming to a divine purpose.” Albert Einstein
How Do We Meditate?
The goal of meditation isn’t to control your thoughts, it’s to stop letting them control you. In Zen and Taoist traditions this is known as the 
“monkey mind”. This phrase comes from ancient Buddhist teachings describing the restless, easily distracted, and constantly chattering nature of the untrained human mind.
In modern terms, the monkey mind is the stream of inner chatter, worries, plans, judgments, regrets, desires, thoughts that keep us from being fully present and in the moment.
It’s the mind’s natural tendency to wander and resist stillness, especially when we try to quiet it in meditation. Consider it our ego, the personality mind seeking stimulation, control, or validation.
When you begin meditating, the monkey mind becomes louder because you’re finally noticing it. Through observation without attachment, you start to calm the monkey,not by suppressing thoughts, but by watching them swing past without following.
Over time, the monkey becomes tame; thoughts slow, and the still, luminous awareness behind them begins to shine through.
Meditation should be a natural relaxation state of the mind. To me, it is the most important mental exercise to practice during our lifetime and consider it as my time to express and receive from the Divine. There is not right or wrong way to mediate, the important part is just to start.
Before you begin, realize that the mind is not an enemy, but a child of your consciousness. You’re not trying to fight it, but to bring it home to stillness. The environment is of your choosing by siting in a comfortable upright position. A comfortable chairs works well for me. Dim the lights or face the sunrise or sunset if outside or window. Have a crystal or candle before you if that helps anchor focus. Quartz or amethyst are ideal.
Intend inwardly:
“I open myself to stillness and alignment with the Infinite Creator.”
Just focus on a point in the front of eyes. Be aware of your breath, breathing slowly through the nose. Inhale 4 seconds, Hold 2 seconds, Exhale 6 seconds. Feel the rhythm as waves upon an inner ocean. This begins to entrain the nervous system and soothe the restless mental chatter.
The Buddhist Stage on training the monkey uses uses mindfulness (sati) to retrain attention. You observe without judgment. As thoughts arise, don’t label them as “bad.” Simply note: thinking… planning… remembering… judging. Each time, return to the breath.
The mind learns you are not interested in its circus, and the monkey slowly quiets.
Feel the weight of your body, the contact with the floor, the pulse of the heartbeat. Sensation is the bridge from the restless mind to the stable present. The more attention you place on feeling, the less energy feeds thinking.
If thoughts keep coming, smile inwardly.
The monkey mind is doing its job—it’s been trained to guard, plan, and compare.
Whisper inwardly:
“Thank you, little monkey. Rest now.”
This turns resistance into loving integration.
By starting daily mediation practice, you will change your life. It’s not just a spiritual exercise; it is a whole-being transformation that touches the physical, mental, emotional, and spiritual dimensions of life.
When you meditate consistently, measurable physiological changes occur:
| Effect | Description |
|---|---|
| Reduces stress hormones | Lowers cortisol and adrenaline, easing tension, anxiety, and blood pressure. |
| Improves heart health | Slows the heart rate, balances blood pressure, and strengthens vagal tone (nervous system balance). |
| Enhances immune function | Increases natural killer cell activity and decreases inflammation. |
| Improves sleep quality | Calms the nervous system, helping deeper, restorative rest. |
| Balances hormones | Regulates serotonin, dopamine, melatonin, and endorphins — your natural “feel-good” chemistry. |
Essene view: The body is “the garden of the soul.”
When the gardener (the mind) becomes still, the garden flourishes.
Meditation retrains your brain from chaos to coherence:
| Effect | Description |
|---|---|
| Sharpens focus | Increases gray matter density in the prefrontal cortex — improving attention and memory. |
| Improves emotional regulation | Weakens overactivity in the amygdala (fear center). |
| Enhances creativity and intuition | Activates the default mode network in balanced ways, allowing spontaneous insight. |
| Reduces rumination | Decreases repetitive negative thinking and self-criticism. |
| Promotes neuroplasticity | The brain literally rewires toward calm, empathy, and clarity. |
Buddhist view: “When the mind is clear, reality reveals itself as it is — without distortion.”
Meditation harmonizes the emotional field:
| Effect | Description |
|---|---|
| Releases stored trauma | Gentle awareness lets subconscious pain rise and dissolve. |
| Increases compassion | Loving-kindness (Metta) meditation increases empathy circuits in the brain. |
| Stabilizes mood | Decreases depression and anxiety through consistent presence. |
| Fosters gratitude | You begin to sense the sacred in simple things. |
| Builds resilience | Calm awareness makes you less reactive, more centered. |
Essene view: Emotion is “the language between Earth and Heaven.”
When purified, it becomes prayer.
Buddha found enlightenment with the breath sitting under a tree. So with the will and wisdom, Mediation becomes an incredibly profound and effective method for achieving enlightenment for the benefit of all beings.
Scientific References Supporting Meditation’s Effects
1. Newberg, A. B., Pourdehnad, M., Alavi, A., & d’Aquili, E. G. (2003).
Cerebral blood flow during meditative prayer: Preliminary findings and methodological issues. Perceptual and Motor Skills, 97(2), 625–630. https://doi.org/10.2466/pms.2003.97.2.625
2. Fox, K. C. R., Dixon, M. L., Nijeboer, S., Girn, M., Floman, J. L., Lifshitz, M., … & Christoff, K. (2016).
Functional neuroanatomy of meditation: A review and meta-analysis of 78 functional neuroimaging investigations. Neuroscience & Biobehavioral Reviews, 65, 208–228. https://doi.org/10.1016/j.neubiorev.2016.03.021
3. Koncz, R., Dvoráková, K., & Jirák, R. (2020).
Meditation interventions efficiently reduce cortisol levels of at-risk samples: A meta-analysis. Journal of Alternative and Complementary Medicine, 26(7), 603–614. https://doi.org/10.1089/acm.2019.0480
4. Rogerson, S. J., et al. (2023).
Effectiveness of stress management interventions to change cortisol levels: A systematic review and meta-analysis. Psychoneuroendocrinology, 153, 106085. https://doi.org/10.1016/j.psyneuen.2023.106085
5. Sanada, K., Montero-Marin, J., Alda Díez, M., Salas-Valero, M., Pérez-Yus, M. C., Morillo, H., … & García-Campayo, J. (2016).
Effects of meditation interventions on cortisol levels: A systematic review and meta-analysis. PLOS ONE, 11(8), e0160417. https://doi.org/10.1371/journal.pone.0160417
6. Tang, Y.-Y., Hölzel, B. K., & Posner, M. I. (2015).
The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916
7. Tiso, F. V. (2016). Rainbow Body and Resurrection:
Spiritual Attainment, the Dissolution of the Material Body, and the Case of Khenpo A Chö. North Atlantic Books. Reading Religion+1
Annotation:
In this scholarly work, Fr. Francis V. Tiso examines the Tibetan Buddhist phenomenon known as the rainbow body (jalu), particularly focusing on the case of Khenpo A Chö, whose body is said to have dissolved into light around 1998 – 1999. The book reviews eyewitness accounts, the meditative practices purported to enable this transformation, and draws parallels between these phenomena and Christian notions of resurrection. PenguinRandomhouse.com+3
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