In Sant Mat spirituality, meditation is successfully practiced when we keep the proper meditation posture, leave behind all our burdens, thoughts, worries, and worldly distractions behind, and focus all of our undivided attention on going within by way of the third eye center so that we may reach that Sacred Secret Place of the Most High where Divine Grace is flowing. Rising to THE PLACE WHERE GRACE IS FLOWING is a great way of describing the benefit of Surat Shabd Yoga - Inner Light and Sound Meditation - as being a kind of inner baptism or letting the waters of Divine Grace flow over the soul. (There is Light and Sound Within You.)
In Divine Love (Bhakti), Light, and Sound, At the Feet of the Masters, Radhasoami,
James Bean
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Overcoming Distracting Thoughts In Meditation