In meditation there is a natural balance between attention and relaxation. We are attentive and awake in what we do and where we are. And at the same time we are resting in ourselves in the deepest relaxation.
The first step in meditation is to become aware of your body. This helps your body to relax and to become more harmonious and soft. Then you begin to be aware of your thoughts and emotions. You will be amazed at what goes on inside you. When we are identified with our mind and emotions, this endless current has an impact on our quality of life. By perceiving this, a shift takes place.
You will experience thoughts and emotions are coming and going. You are the witness, in which all takes place and which is always present, regardless of the situation you are in. Thoughts, feelings and all the restlessness that go with it, recede to the background and the peace of pure being prevails.
When your body, your mind and your feelings know peace, you will find they are in harmony with each other. A bridge has been made. Thoughts and feelings no longer run about, but are perceived from a larger consciousness. Thereby, they are less gripping/ they become increasingly less captivating.
In his Vipassana retreats, Naropa has offered another radical deepening in being the witness. He realized being the witness brings a quality of aloofness with it. A lack was felt: life needs to be lived and not just witnessed. He emphasized the simple instruction: be one with the breath. In merging with the breath, any doing of witnessing dissolves. This instruction keeps you grounded in life without attachment and identification. This created a Tantric form of meditation. Tantric has the meaning of interwovenness. Sensual meditation. This approach brings love and awareness together.