Real meditation is merely the awareness of the whole entire content of consciousness, seeing all psychological movement in a unitary fashion.
All the various forms of ‘meditation’ that you’re so familiar with are not mediation; they are a means of escape and self-enchantment. Real meditation consists of attending to all dynamics of life wholly, unbiasedly. Not viewing things fragmentarily, which produces conflict within oneself. When you become aware of a problem, particularly a psychological problem, such as jealousy or cowardice, attention is directed to it totally, but, a few milliseconds later this total attention is diverted by your preconceptions and prejudices about your jealousy and cowardice. Thus, in this diversion of total attention from the psychological problem you sustain the problem by seeking for solutions to resolve it.
Instead of saying, “I must get rid of this problem” or “I mustn’t be this way”, give it total attention just as you did initially. And, remain in that total attention. Do not dissipate it with your overly creative thinking, which is none other than the source of your problem in the first place; for it is only thought that produces jealousy, cowardice, and any other sort of noetic anomaly. Apply total attention to the psychological problem, see that when you do so, in that very attention you are free from the problem completely, in that moment.
Simply remember to attend to everything internally as well as externally. Attention or ‘seeing’ is action that brings about great clarity.