How do I use meditation to explore the concept of non-duality?

Non-duality is the understanding that there is no fundamental separation between the self and the universe. It is a concept rooted in many spiritual traditions, such as Advaita Vedanta and Zen Buddhism, and can be explored deeply through meditation. To begin, it is essential to cultivate a practice that allows you to observe the mind and dissolve the illusion of separation. This requires patience, consistency, and a willingness to let go of preconceived notions.\n\nStart with a foundational mindfulness meditation practice. Sit in a comfortable position, close your eyes, and focus on your breath. Observe the sensations of breathing without trying to control it. When thoughts arise, acknowledge them without judgment and gently return your focus to the breath. This practice helps you develop the ability to observe the mind without identifying with its contents, which is crucial for exploring non-duality.\n\nOnce you are comfortable with mindfulness meditation, you can transition to a more advanced technique called self-inquiry. This practice, popularized by the sage Ramana Maharshi, involves asking yourself the question, ''Who am I?'' As you meditate, direct your attention inward and explore the nature of the ''I'' that perceives thoughts, emotions, and sensations. Notice that the ''I'' is not a fixed entity but a flow of awareness. This inquiry helps dissolve the sense of a separate self and brings you closer to the experience of non-duality.\n\nAnother powerful technique is open awareness meditation. Instead of focusing on a single object like the breath, expand your awareness to include everything—sounds, sensations, thoughts, and the space around you. Rest in this open, boundless awareness without trying to grasp or define it. Over time, this practice can reveal the interconnectedness of all things and the absence of a separate self. Challenges may arise, such as restlessness or doubt, but simply observe these as part of the experience without resistance.\n\nScientific research supports the benefits of meditation for altering perception and reducing the sense of self. Studies using fMRI scans have shown that advanced meditators exhibit decreased activity in the default mode network, a brain network associated with self-referential thinking. This suggests that meditation can help dissolve the illusion of a separate self, aligning with the concept of non-duality.\n\nTo integrate these practices into daily life, try to maintain a sense of open awareness during routine activities. For example, while walking, notice the sensations in your body, the sounds around you, and the feeling of being present in the moment. This helps bridge the gap between formal meditation and everyday experience, reinforcing the understanding of non-duality.\n\nPractical tips for exploring non-duality through meditation include setting aside regular time for practice, being patient with the process, and seeking guidance from experienced teachers or texts. Remember that the journey is as important as the destination, and each moment of awareness brings you closer to the realization of non-duality.