Hour 51 Meditation – Upanishadic Contemplations – Neti-Neti, Tat Tvam Asi
Upanishadic Contemplations – Neti-Neti, Tat Tvam Asi
Introduction
The Upanishads are the spiritual core of the Vedas — eternal revelations that explicitly speak directly to the ultimate spiritual question: Who am I?
In them are embedded powerful meditation practices that do not seek to calm the mind alone but melt the illusion of differentiation. Of these, Neti-Neti and Tat Tvam Asi are two powerful yet opposite approaches — one through negation, the other through identification with the Absolute directly.
Both call us beyond form, name, and personality — into the expansive, radiant presence of the Self (Atman), which is not separate from Brahman, the Infinite Consciousness.
In this module, we explore these transcendent Upanishadic meditations, not as academic ideas but as living inner questions with the power to awaken pure awareness.
Part I: Neti-Neti Meditation – The Path of Negation
Meaning of Neti-Neti
The Sanskrit slogan “Neti-Neti” means “Not this, not this” or “Neither this, nor that.”
We find it quoted in the Brihadaranyaka Upanishad and employ it as a spiritual razor — to shear off everything we are not so that the reality remains.
Scriptural Origin
“Yenedam sarvam vijnatam bhavati.”
(That wherein all this becomes known — this we must know, and that is not this, not this.)
— Brihadaranyaka Upanishad
The Nature of the Practice
Neti-Neti is a way of inner questioning and negation of false selves:
Am I the body? No. The body changes.
Am I the mind? No. Thoughts come and go.
Am I the emotions? No. They arise and pass away.
Am I memories, roles, or name? No. All are transitory.
So, by eliminating everything that is not eternal, the meditator sheds layer after layer of mistaken identity — arriving at a site of quiet, quiet awareness.
How to Practice Neti-Neti Meditation
Sit comfortably, eyes shut, body loose.
Start noticing whatever comes up: a thought, a sound, a body sensation.
As each appearance comes up, ask yourself gently:
“Is this me?”
And answer silently:
“Neti, Neti – Not this, Not this.”
Go through:
Body awareness → “I am not the body”
Breath → “Even this is witnessed”
Mind and thoughts → “I am the witness, not the thought”
Emotions → “They come and go”
After negating everything that is perceived, settle in the simple witnessing presence — vast, open, unbound.
This is Atma Vichara through negation, resulting in an expansive field of selfless being.
Benefits of Neti-Neti Meditation
Dissolves identification with body-mind
Reveals the silent witness (sakshi)
Brings detachment and peace
Clears the sense of ego
Awakens understanding of the nature of Self
Part II: Tat Tvam Asi – The Great Affirmation
Whereas Neti-Neti employs negation to reach the Self, the contemplation of Tat Tvam Asi (That Thou Art) is an affirmation of Oneness.
Meaning of Tat Tvam Asi
Tat = That (Brahman, Supreme Reality)
Tvam = Thou (You, the individual self)
Asi = Art (Are)
Together: You are That.
This Mahavakya (Great Saying) is from the Chandogya Upanishad, in which the sage Uddalaka instructs his son Shvetaketu in the fundamental identity of Atman (Self) and Brahman (All).
Upanishadic Quote
“Tat tvam asi, Shvetaketo.”
(You are That, O Shvetaketu.)
— Chandogya Upanishad 6.8.7
Essence of the Practice
Tat Tvam Asi meditation is an immediate identification with the Divine:
I am not distinct from the Source.
I am the wave, yet the ocean.
The Consciousness that pervades all is the same as the one in me.
This is the way of non-duality (Advaita) — the melting away of the illusory separation between subject and object.
How to Practice Tat Tvam Asi Meditation
Start with awareness of breath and ground yourself.
Think softly:
What is aware at this moment?
Where is the line between me and the universe?
Repeat to yourself:
“Tat Tvam Asi”
Let the meaning sink in: “I am That.”
Imagine:
The whole universe as one ocean of awareness.
Your personal presence as a wave — rising, melting back into That.
Feel the non-separation, the oneness of self with the Divine.
Rest in this identificationless awareness.
Contrast of Neti-Neti and Tat Tvam Asi
Technique
Neti-Neti: Path of negation
Tat Tvam Asi: Path of affirmation
Attitude
Neti-Neti: Throws out everything that is not the Self
Tat Tvam Asi: Sees everything as the Self
Tone
Neti-Neti: Analytical and detached
Tat Tvam Asi: Devotional and unitive
Objective
Neti-Neti: To reach Pure Awareness
Tat Tvam Asi: To become one with Brahman
Neti-Neti: Similar to a cloudless sky
Tat Tvam Asi: Similar to an ocean and a wave — not two
Both paths ultimately converge to the same Truth — one through emptying, the other through becoming one.
Reflections and Journaling Questions on a Daily Basis
What are the identities that I am currently holding on to?
May I sit in stillness for a few moments and ask: “Who am I, really?”
When I listen to “Tat Tvam Asi,” do I feel resistance or resonance?
Which is more natural for me — the path of negation (Neti-Neti) or affirmation (Tat Tvam Asi)?
Upanishadic Meditation Benefits
Awakens non-dual perception
Deepens inner silence and clarity
Resolves inner conflict and fragmentation
Dissolves fear of death and separateness
Leads to liberation (moksha)
Suggested Contemplative Integration
Morning Practice
10 minutes of Neti-Neti — let go of the false identity layers
Midday Awareness
Remember “Tat Tvam Asi” when dealing with people or watching nature
Evening Practice
Sit quietly in witness consciousness
Write down any insights or awareness from the day