How to Meditate by Lawrence LeShan was a practical introduction

I picked up my first meditation book at age eighteen.

Growing up in a Dutch fundamentalist community during the 1970s and 80s, my reading options were limited to the carefully curated shelves of our Dutch Reformed school library. Fauns and witches in Narnia? Perfectly fine. Meditation, on the other hand? Far too weird. Later, when I attended a public high school, I explored its broader collection but never encountered a book on meditation. Occasionally, I ventured into the city’s public library, but my hometown of St. Thomas, Ontario—a conservative factory city—offered little exposure to unconventional ideas like meditation.

Meditation began gaining traction in the West during the countercultural movements of the 1960s and 70s. Often associated with hippies, alternative lifestyles, and a rejection of mainstream norms, it was viewed with suspicion in many communities. Rooted in Eastern traditions like Buddhism, Hinduism, and Taoism, meditation was often seen as foreign or strange in Western society. In my community, elders discouraged it entirely, which only piqued my curiosity as I grew older.

In 1983, as I neared the end of high school, my future felt predetermined. Many peers worked in local auto factories or pursued trades through college. I wasn’t sure what else I could do. Then a friend handed me a pamphlet from the school guidance center about a youth volunteer program called Katimavik. In the program, young people from across Canada—both English and French speakers—would travel the country for nine months, volunteering along the way.

“Sounds weird,” I told my friend. Then I signed up.

The program began in Kingston, Ontario, which did little to challenge my assumption that Canada was just like my hometown. I worked on an archaeology dig and even met Brian Mulroney on the campaign trail for Prime Minister.

The second rotation, in Northwest River, Labrador, was transformative. I learned to chop wood, repair an axe, and operate a chainsaw. I traveled by boat along the Labrador coast and connected with Native communities, even trying my hand at making mukluks.

Our third rotation brought us to St. Brieux, Saskatchewan. I volunteered at the local school library, where I stumbled upon a small book, How to Meditate by Lawrence LeShan. I checked it out.

LeShan’s book was a practical introduction to meditation. It explored various techniques from different traditions, emphasizing meditation’s transformative effects on personal growth, inner peace, and emotional resilience. LeShan’s conversational tone, coupled with real-world examples, made meditation seem both relevant and achievable. By demystifying the practice, he focused on its universal benefits—improved focus, reduced stress, and a deeper sense of connection to oneself and the world. While there were a few eccentricities, such as cautions about extrasensory perceptions, I realized meditation wasn’t so weird after all.

I decided to try LeShan’s breath-counting technique. It’s a simple yet effective method: sit comfortably, close your eyes, and focus on your natural breath. Count each exhalation, starting from one and continuing to ten. Once you reach ten, start again at one. If your mind wanders and you lose track, gently refocus on your breath and start over at one. This practice trains attention, cultivates mindfulness, and quiets mental chatter—a foundational exercise for beginners.

When I returned from Katimavik, apparently untainted and still acceptable to my family and community. Yes, I’d permed my hair, but I had no tattoos and hadn’t experimented with drugs. My brothers took one look at me and knew I was still a virgin. What they didn’t know was that I’d gained a new “mystical” understanding of meditation.

I practiced privately, using meditation to relax when I felt stressed or to quiet my thoughts before sleep. It remained a casual practice for decades. I read many more books on meditation, but LeShan’s remained a solid introduction and a practical guide. I’ve recommended it to many others.

Even today, meditation carries a lingering stigma in some circles. Media often portrays it in stereotypical or humorous ways—monks chanting “om” or people sitting cross-legged in robes—which reinforces the perception that it’s not for “normal” people. As meditation has become more mainstream, it has also been commodified—through apps, wellness retreats, and lifestyle brands. This commercialization sometimes leads to skepticism about its authenticity or seriousness.

Yet, over time, as scientific research has demonstrated the mental and physical health benefits of meditation, and as people from diverse backgrounds have embraced the practice, its reputation as “weird” has faded significantly. While lingering stereotypes remain, meditation is increasingly recognized as a valuable tool for achieving clarity, balance, and well-being in today’s fast-paced world.

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Icing on the cake, “a helluva lot of extra icing”

I had the pleasure of a conversation with Nathan Vanek, a longtime meditation practitioner, teacher, and author (see bio below). On reading one of my recent essays on meditation, Nathan suggested that I was overthinking it. “It’s all good, but the reality is that meditation is very very simple, too simple actually. All forms, techniques, styles and approaches, to me, at this point, are spectacularly unnecessary.” I mulled his reduction and then began an inquiry. Below is a transcript of our online chat, copied with permission, lightly edited, while preserving its original meaning and tone.

“John: Is prayer a type of meditation?
Nathan: Sorry for my late response; I was still doing my morning prayers 😊. I would say ‘yes,’ prayer is a type of meditation. I would also add that meditation could be seen as a kind of prayer as well.

John: How about immersion in nature—walking in a forest, cold-river immersion, etc.? Are these all meditation?
Nathan: Sure. In my opinion, one could answer both ‘yes’ and ‘no,’ depending on how inclusive or reductive one wants to be at the time. For example, ‘meditation’ is just a word we’ve put on a state of mind—a state of relaxation and well-being, not to mention self-knowledge. So yes, those activities can all be considered forms of meditation. On the other hand, what do you do when you can no longer cold-water dip or even walk in the forest? Will you be okay? Do you have a tool to keep your sense of well-being intact?

John: Nature is always nearby—a walk in my yard, hugging my dogs. Nature is always close.
Nathan: Yes, but you know that little by little all our meditations are taken away. what then?

John: Are they taken away? We are nature; nature is always near.
Nathan: Yes, you’re basically answering your own question. Now you’re using the word ‘nature’ instead of ‘meditation.’

John: Is art meditation?
Nathan: Yes, although I must say it can also be rather frustrating at times 😀. When I paint, I’m aiming for a feeling—a great sense of fulfillment. It’s hard to describe, but it’s like a sense of relaxation. That moment when you think, ‘Ah, that hits the nail right on the head.’

John: What about thoughtful use of psychedelics? Is that meditation?
Nathan: Psychedelics? Well, LSD was definitely a precursor for me, so I can’t deny it. But they can also be counterintuitive, like shred the nervous system or worse. That said, as you mentioned, the risks can be minimized if used thoughtfully. Many people seem to like that ayahuasca stuff these days.

John: Meditation, prayer, nature, art … is it all about relaxation?
Nathan: Yes, I would say so: relaxation and well-being. I’m less inclined to include self-knowledge, and I’m definitely not inclined to include ‘enlightenment.’

John: So, meditation is kind of like a cup of warm milk?
Nathan: I’m vegan 😊.

John: Tea, then? A nice cup of tea?
Nathan: Here’s the thing: warm milk or tea, or nature walks, are great, but they’re not really going to do much for you unless you keep at them. Meditation practice is the same—you’ve got to keep at it. But with a clear understanding of the practice, your whole life can be positively affected: increased intelligence, energy, well-being. With the maturation of the practice, all these good qualities become an inherent part of you. In fact, at that point, you don’t even need to meditate—you will, but you’ll embody meditation. You are meditation. You can drink warm milk, cold-water dip, walk in the park—whatever. It’s all good.

John: I want to be clear on the qualities beyond relaxation. I get that one embodies meditation with time, okay. But what qualities are we talking about beyond relaxation, increased energy, and intelligence? Eating right and exercise do that. Well-being? Living ethically does that.
Nathan: Eating right, exercising, sexual continence, good company, living ethically—these are all part of having a clear understanding of the practice we call meditation.

John: What does meditation uniquely bring?
Nathan: It includes all of those. Put them together with a proper understanding of sitting meditation, practiced consistently, and the result is a greatly enhanced sense of relaxation, intelligence, a pervasive sense of well-being, enhanced intuition, creativity, and more.

John: Wait, is sitting meditation required? How about prayer, nature, or art? Aren’t those just as good?
Nathan: Haha, I think we’re back to the beginning. I would say no, sitting meditation is not required. All those things are great. However, I highly recommend including a practice of sitting meditation—or even slouching meditation.

John: Are you saying that meditation brings a little extra, like icing on the cake, so to speak?
Nathan: Perfect. Only I’d say it brings a helluva lot of extra icing. And it’ll always be there in your cupboard.

John: So, anything else they say meditation brings might just be mystical mumbo jumbo?
Nathan: Okay, in my semi-humble opinion at this point, I’d say, for our purposes, ‘yes.’ But that’s a whole other discussion, bud. And I need a cup of coffee—and maybe a piece of cake with some extra icing 😂.”

In summary, this conversation highlighted that meditation can take various forms, including sitting, prayer, nature immersion, art, and the thoughtful use of psychedelics—all of which promote relaxation, at least. When practiced consistently as part of a healthy and ethical lifestyle, these methods can foster sustained calm, energy, well-being, intelligence, and creativity. Sitting meditation (similar to connecting with nature) offers the advantage of being accessible in any circumstance.

To me, we are only halfway there. In our conversations, Nathan prefers to avoid terms like spirituality and enlightenment, tentatively agreeing that these concepts are, as I put it, ‘mystical mumbo jumbo.’ I would like to discuss how this view squares with his statement that with sustained practice, ‘you are meditation.’ I suspect there may be a whole other cake in the cupboard. But coffee called. To be continued.

Bio. Nathan Vanek has a long history as a student and teacher of meditation and eastern philosophies. He was a Vipassana Monk, Bramachari Yogi and lived in India for twenty-five years. In 1989 Nathan was awarded the honorary degree, Doctor of Meditation, by the Unnyayan Samsaad (World Development Parliament) sanctioned by the Government of West Bengal. He has published four books and taught meditation in several countries. He has lived and taught in the Gatineau hills since returning to Canada in 1998. Most recently, Nathan has turned his attention to creating art.

His most recent book, Unprotected Sects: The Secret Life of a Celibate Monk, is available from Amazon.

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A spectrum ranging from silent, focused sitting to technologically enhanced immersive experiences

Preamble. In this essay series, my intention is to deconstruct the concept of meditation to its bones. This second essay surveys the varieties of user experience in meditation, its phenomenology. It is a vast contemplative landscape and I want to lay it out before delving into the specific and personal topics. This is starting to feel book sized.

Introduction
Meditation and related contemplative practices exist along a broad continuum, encompassing techniques that range from silent, focused sitting to technologically enhanced immersive experiences. Although often discussed collectively, these methods vary in their phenomenology, cultural origins, sensory modalities, and intended outcomes. Understanding this diversity requires a nuanced framework that can organize and compare different methods, explore their historical and cultural underpinnings, and consider the broader contexts in which they are practiced.

Inward-Focused Traditions: Silence and Simple Attention
One anchor point on this spectrum is the inward-focused meditative tradition that emphasizes quietude and concentrated awareness. Practices such as those found in Theravāda Buddhist Vipassana or Japanese Zen’s Zazen prioritize silent, seated meditation. In these traditions, practitioners center their attention on the breath, bodily sensations, or a single mantra, gradually cultivating the ability to observe thoughts without judgment. Historically rooted in South and East Asia, both Buddhist and Hindu lineages have provided the foundational principles for these techniques, which have since spread and adapted into secular formats like Mindfulness-Based Stress Reduction. Phenomenologically, practitioners often begin by wrestling with distraction before achieving a sense of clarity, calm, and subtle insight into the nature of the mind.

Prayer and Divine Communion: The Contemplative Dimensions of Faith
Closely related to silent, introspective practices are those grounded in prayer and devotion. Across the globe, religious traditions have developed practices that calm the mind and orient it toward communion with a higher power. Abrahamic faiths—Judaism, Christianity, and Islam—offer structured prayers and silent contemplations that encourage humility, gratitude, and moral alignment. Sufi dhikr, Eastern Christian hesychasm, Jewish Kabbalistic meditations, and Hindu bhakti chanting similarly cultivate states of deep presence infused with reverence. In such contexts, cultural and communal frameworks shape not just technique but also the meaning of the meditative experience. Prayer and devotion, woven into the rhythms of daily life, can offer solace, moral guidance, and a profound sense of belonging, connecting the practitioner to an enduring spiritual lineage.

Engaging the Senses: Chanting, Music, and Guided Imagery
In contrast to silent sitting and prayer, some forms of meditation openly engage the senses through sound, movement, and imagery. Tibetan monks and Zen practitioners integrate chanting, bells, and gongs, while Christian monastic traditions have historically embraced Gregorian chant. Sufi mystics chant divine names (dhikr), and Hindu communities practice kirtan, a devotional singing of God’s names. Indigenous ceremonies often weave drumming, song, and dance to induce altered states of consciousness. These auditory and visual approaches act as powerful anchors for attention and emotion. Phenomenologically, they offer a warm sonic or visual “cradle” that can carry practitioners beyond ordinary awareness, often making them more accessible to those who find silent methods challenging.

Physiological Doorways: Breathwork and Nature-Based Immersion
Another significant category of practices uses physiological interventions to influence mental states. Breathwork, inherited from Indian pranayama and developed further in Western contexts like Holotropic Breathwork, manipulates the pace and depth of breathing to calm the nervous system or induce non-ordinary states of consciousness. Parallel to this, nature-based traditions, such as Japanese shinrin-yoku (forest bathing) or Nordic cold-water immersion, highlight sensory communion with the environment. Whether basking in a forest’s quiet presence, feeling the invigorating shock of cold water, or tuning into controlled breathing patterns, these methods illuminate how bodily sensations and environmental factors can swiftly and powerfully shift emotional and cognitive states. The result can be relaxation, awe, heightened alertness, and a renewed sense of connection to the natural world.

The Art of Presence: Creativity and Flow
Meditation can also occur through engagement with art and creative expression. In Zen calligraphy (shodō), Tibetan mandala-making, or Sufi whirling, practitioners merge artistic discipline with mindful attention. Cultures worldwide have long recognized that creativity can evoke “flow states,” where time and self-consciousness fade into the background. By entering these states through painting, dancing, or crafting, individuals experience a gentle dissolution of self-boundaries, a sense of unity with the creative act. Modern art therapy has taken inspiration from such traditions, using artistic activities as a secular path to mindfulness and emotional balance. These creative modalities produce phenomenological experiences of harmony, timelessness, and often joy.

Altered Consciousness: Psychedelics and Entheogenic Rituals
Some traditions and contemporary explorations venture into more dramatic shifts in consciousness using psychoactive substances. Indigenous ceremonies in the Amazon employ ayahuasca, while Mesoamerican cultures have historically integrated psilocybin mushrooms. Today’s “psychedelic renaissance” synthesizes these ancient traditions with modern psychotherapy and contemplative approaches. Properly guided, such ceremonies can lead to deep emotional catharsis, profound insights into personal and universal truths, and even encounters with what practitioners describe as the divine. Although these methods can be challenging and intense, they often yield transformative experiences that extend beyond individual cultural or historical contexts, influencing modern Western therapeutic and spiritual practices.

Modern Mediations: Technology-Based Techniques
The globalized and digital present adds a new dimension to contemplative practice. Virtual reality simulations, biofeedback devices, and neurofeedback systems offer data-driven methods for guiding attention and measuring progress. While less culturally embedded than traditional practices, these innovations draw on the conceptual frameworks of mindfulness and mental training. Users can track physiological markers, engage with immersive visuals, and potentially accelerate their learning curves. Yet the technological approach raises questions about authenticity, cultural appropriation, and the loss of contextual richness. The pursuit of measurable outcomes through technology must be weighed against the more integrated and value-laden traditions that have shaped contemplative practices for centuries.

Conclusion: Navigating a Global Tapestry of Practices
Silent meditation, prayer, chanting, forest bathing, psychedelic ceremonies, creative engagement, and technology-based mindfulness each represent distinct facets of a vast contemplative landscape. While these methods differ in technique, cultural backdrop, and phenomenological flavor, each invites individuals to explore consciousness, emotional well-being, and a sense of connection. Understanding their cultural origins and varying modalities allows practitioners and researchers to engage more deeply and respectfully with these practices. In a world where these once region-specific methods have become readily accessible worldwide, forging an informed and integrative approach may help preserve their cultural integrity, enrich the global dialogue on wellbeing, and unlock the full potential of contemplative exploration.

Disclosure. It has taken me months to get a fingerhold on this subject. Drafting and proofreading has been accelerated with Generative AI. Concepts, research, and final copy are mine. Images are often generated by GAI with content and style prompts from me. I have posted this on my website and won’t mention it again.

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Preamble. In 2024 I applied myself to vipassana meditation. I studied source texts and practiced daily. I went on a Goenka retreat. I had an insight which I am still unpacking. I begin a series of essays about meditation. This first essay provides a standard definition and grouping of meditation, a logical starting point.

Definition

Meditation is a practice aimed at achieving a state of focused attention, mental clarity, and emotional calm. It involves training the mind to cultivate awareness, mindfulness, and sometimes altered states of consciousness. Meditation is practiced for the purposes of relaxation, stress reduction, mental and emotional well-being, and self-discovery and spiritual growth.

Key elements of meditation include:

1. Focus of attention: Concentrating on a specific object, thought, sensation, or activity, such as the breath, a mantra, or bodily sensations.
2. Awareness: Observing thoughts, feelings, and physical sensations without judgment or attachment.
3. Relaxation: Engaging in practices that encourage physical and mental relaxation.
4. Intention: Approaching the practice with a purpose, such as achieving mindfulness, self-awareness, or a deeper connection to spirituality.

Meditation spans a wide range of traditions, methods, and forms, from secular mindfulness practices to deeply spiritual or religious disciplines. It can be done individually or in groups, in stillness or during movement.

Grouping

Meditation can be broadly grouped based on its purpose, structure, formality, and commitment.  

• Purpose: Recreational for relaxation, informal for mindfulness integration, and formal for deep practice or spiritual growth.
• Structure: Recreational is unstructured, informal has loose frameworks, and formal follows strict methodologies.
• Commitment: Recreational and informal practices require minimal commitment, whereas formal meditation often demands regular, disciplined effort.

The following is an overview of the groupings ranging from recreational to formal meditation. It is really a spectrum reflecting the diversity of meditation approaches, suitable for various needs and lifestyles.

Recreational Meditation

Recreational meditation is casual, unstructured, and often integrated into leisure or everyday activities for relaxation or simply enjoying the present moment. Examples:

• Breath Awareness: Taking a few deep breaths during a break to calm the mind without formal structure.
• Mindful Activities: Gardening, walking in nature, painting, or engaging in hobbies with focused awareness.
• Relaxation Apps: Using meditation or relaxation apps for guided sessions, often with soothing music or imagery.

Informal Meditation

Informal meditation involves bringing mindfulness or meditative awareness into daily activities, without setting aside dedicated time or following specific techniques. Examples:

• Daily Mindfulness: Observing thoughts, emotions, or surroundings during routine tasks like brushing teeth or doing dishes.
• Mindful Eating: Savoring each bite, paying attention to flavors, textures, and sensations.
• Mindful Walking: Walking with awareness of each step, the feeling of the ground, and the environment.

Semi-Formal Meditation

Semi-formal meditation involves short, structured practices that are less rigorous than formal meditation. These can be self-guided or lightly guided. It introduces regular meditation habit without requiring a deep commitment to formal techniques. Examples:

• Short Sitting Practices: Setting aside 5–10 minutes to practice mindfulness or focused attention (e.g., on the breath or a mantra).
• Guided Meditations: Following audio or video instructions for specific goals like sleep, relaxation, or focus.
• Yoga or Movement Practices: Integrating meditation into physical movement like yoga or Tai Chi.

Formal Meditation

Formal meditation involves structured, disciplined, and often systematic approaches to cultivating mindfulness, concentration, or spiritual growth. It requires dedicated time, guidance, and consistent practice. Examples:

• Mindfulness-Based Stress Reduction (MBSR): A formalized program to reduce stress through mindfulness practices.
• Transcendental Meditation (TM): Using a mantra to transcend ordinary thought and reach a state of restful awareness.
• Vipassana Meditation: A traditional Buddhist practice focused on insight into impermanence, suffering, and selflessness.
• Zen Meditation (Zazen): Sitting meditation in the Zen tradition, emphasizing posture, breathing, and non-attachment to thoughts.

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