Step 1 [Expansion] A state of being that allows you to 'hold' i.e. to 'embrace', the way you would hold something delicate or precious, like a baby. Related to the first rules of coordinating Mind and Body, and of performing Aikido techniques, we mentally extend Ki, including everything in all directions. Reaching out to acknowledge/greet it all.
Step 2 [Concentration] A state of being that allows you to 'let go'.
This aspect of meditation enables you to notice yourself as the observer, with gut feelings originating from the One Point. 'Letting go' is to humbly accept all that the Universe is, without judgement, to welcome with metaphorical open arms, a gesture that you have already used to embrace it.
This aspect causes you to notice yourself internally (your breath, your bodily sensations, your own thoughts. You are such an integral part of the universe that you are not only being yourself, your are being the universe.
Ki Breathing helps one reconcile the relationship between inner and outer space, to known they are one space, and you are intrinsically involved in everything.
This is the first essential insight from meditation.
Step 3 Harmony. This is to reconcile Expansion and Concentration. It requires complete relaxation and being fully awake/alert with a calm mind.
Step 4 Creation. Experiencing the constant creation of the universe is hard to really notice, because we want to identify and label every experience as it happens. We are in a sense hard-wired to do this, but words cannot do it justice!
To notice the constant creation of events unfolding, we would be in a state of awe, completely unable to grasp the profoundness and enormity of it all.
Step 5 Movement. Everything is changing, constantly.
On the human scale evidence of movement is revealed by our senses and externally this movement is obvious. Internally, the energy of infinitely small particles can be appreciated on a superficial level as heat, as temperature, and as thoughts.
Without movement there would be no chemical reactions, no light and sound. You would not be thinking now. If you existed at all, you could only know absolute stillness and silence, without any perception of time passing.
The attitude during meditation can be continued afterwards I.e. without switching back to normal casual me mode.
The meditation time, like an Aikido practice time only, is when you press the reset button, only deeper. Like 'changing the sheets', daily life from this time on will be experienced with increased clarity and lucidity.
This will happen because calming the mind allows your one point to tune in to the present like a radio. You keeping adjusting the dial for perfect reception.
Note that for the best reception you need to let go of all tension. In other words, you need to maintain a unified mind and body according to the four principles.
Tension in the body also expresses tension in the mind. The mind latches onto to whatever needs attending to or grabs the attention.When meditating, you are freeing your mind to attend to yourself.
Aikido dojo practice provides role play scenarios to tune-in 'on the go', in 'real time' to your partners demands on your attention. In daily life this experience affords you extra time to act. We notice that we mindlessly react less, and more often mindfully act, with more deliberation.