What is Meditation?

What is Meditation?

Today there is a vast array of meditation offerings—there are guided meditation classes, meditation retreats, guided meditation apps for mobile devices, … but not everything among these offerings can truly be considered meditation. But finally, understanding what meditation is can make a big difference.

If we want a simple and straightforward definition, we could say: “Meditation is observing and accepting thoughts and emotions without judging them.” And with that alone, we can already see that many of the things offered have nothing to do with it. But what does it mean to accept thoughts and emotions without judging them, and how can we understand this? Buddhism explains it with the metaphor of the host.

The Host Metaphor

This metaphor involves imagining that our mind is like a house where thoughts, emotions, and sensations are guests who arrive spontaneously and, in some cases, unexpectedly. As the host of this “inner party,” your role is to welcome these guests with calm and curiosity, without identifying with them or getting carried away by their reactions. This is key to understanding what meditation is.

This means recognizing them without judgment. When a thought or emotion appears, you simply acknowledge it, just as you would with a guest who enters your home. You should neither reject them nor cling to them; simply welcome them in a neutral manner.

Observe from a distance. Remember that you are not the thought or the emotion, but the one who observes. Just as the host watches the guests without necessarily getting involved in all the conversations, you can also observe what meditation is without getting entangled in your thoughts. Allow them to come and go. Just as guests arrive and eventually leave, your thoughts and emotions arise and disappear. The practice of meditation consists of letting them pass, without trying to hold onto them or deny them.

Maintain an open and welcoming attitude. This allows you to respond with more flexibility in difficult moments, recognizing that all experiences have a role, but do not define who you are.

In summary, the host metaphor helps us understand that meditation is an exercise in conscious observation and acceptance. Simply welcome your thoughts and emotions, observe them with curiosity, and allow them to come and go, all while maintaining a calm and present posture. This embodies the essence of what meditation is.

What Meditation Is Not

Sometimes, to understand what meditation is, it is also helpful to talk about what meditation is not. There are some false beliefs regarding meditation. For example, meditation is not a way to escape reality or avoid problems. On the contrary, it is about facing and seeing reality as it is.

Meditation is also not a method for suppressing or denying thoughts and emotions. This is a rather widespread mistake. Meditation is not about emptying the mind. The practice does not consist of forcing the mind to be blank, but rather in observing thoughts and emotions without judgment.

Nor should we confuse meditation with a simple state of passive relaxation; it is not merely about relaxing and falling asleep. During this practice, we maintain a wakeful and active awareness—in fact, we are more alert than during other daily activities.

Guided Meditation Is Not Meditation

Currently, guided meditation is perhaps the most widespread form. One might follow the guidance of a mobile app, a podcast, or a face-to-face class that leads us step by step to relax, visualize positive emotions, follow the breath, etc. Undoubtedly, a guide during meditation helps us learn its dynamics, but once we have learned the process, any additional guide or music becomes a distraction from the pure observation of the mind.

Pardon my being strict, but if you are only meditating using a mobile app, you are actually not meditating. In short, these are just a pre-training—a mental exercise approximating this ancient practice. True meditation is about directly contemplating our existence without filters, without instructions.

Attention to the Breath

If you want a very simple meditation accessible to everyone, focus on the area around your nose and become aware of the air entering and leaving. While you keep your attention on that point, thoughts and emotions will begin to appear, and your role is simply to act as the host. This helps us understand what meditation is in its most essential form.

Nansen