No matter how tasty it is, if food is not properly digested, we derive no energy or nourishment from it; even so, if the peace, light and bliss we experience in meditation are not assimilated, they will simply evaporate and our meditation will not have any lasting benefit.

Just as there are both inner and outer steps that help us to prepare for meditation, so there are several inner and outer factors which help us assimilate our meditation.

Outwardly, the simplest, safest and surest way to assimilate our meditation, is to remain in silence for some time. During this silence, our subtle nerves are absorbing and being nourished by our inner experience: the moment we open our mouth and start talking, or listen to someone else, our mind is engaged and we are drawn away from the subtle, sweet, soft realm of the heart. During this time, we can read spiritual writings, listen to spiritual music, hum quietly to ourselves or go for a gentle walk somewhere quiet. Then when we do talk, it should initially be spiritually focussed, not discussion of mundane, disturbing or complex matters.

While it is not harmful to take some fruit or a light drink, we should not eat a proper meal for at least an hour after meditation, as the process of physical digestion drains our energy and dulls our subtle sensitivity.

As for the inner approach to assimilation, in addition to consciously cultivating gratitude and treasuring our experiences, Sri Chinmoy gave this very clear and simple advice:

“You can assimilate all the beautiful experiences only by increasing, deliberately increasing, joy in the heart, joy in the mind, joy in the vital, joy in the physical — always joy, joy, joy! Joy is the answer to help you assimilate.”
– Sri Chinmoy