Many seek inner peace and heightened awareness, and meditation is a powerful method for achieving these states. While some may see it as an ancient or complicated practice, the core principles are surprisingly simple and accessible.
The Fundamentals of Meditation
At its heart, meditation is about controlling the focus of your awareness. One simple starting point is to find a quiet place, sit down, and minimize distractions. This means putting away electronics and avoiding the temptation to read or engage in internal monologues. The goal is to simply “zone out” but in a very alert state, and observe what arises.
Here are some basic techniques to get you started:
- Posture: Maintain a straight back, imagining a rod running through your body to keep you upright. Keep your chest out and your chin slightly raised. Some practitioners also recommend touching the roof of your mouth with your tongue. You can sit cross-legged or use a chair if that’s more comfortable.
- Breathing: Focus on your breath. Pay attention to the sensation of air entering and leaving your nostrils, or the movement of your diaphragm. Abdominal breathing is often recommended.
- Relaxation: Relaxation is key. Don’t overthink, stress your mind, or force your brain to be quiet. When you first begin, you’ll likely experience a rush of thoughts – anxieties, worries, and random images. This is often referred to as “brain noise.” The key is to not fixate on these thoughts. Acknowledge them, and allow them to drift away naturally. You are the eye of the storm, remain centered.
Advanced Techniques and States
As you become more experienced with meditation, you may explore more advanced techniques and states of consciousness.
- Jhana: Some practitioners aim for Jhana, a state of mental absorption. This involves seclusion from sensuality and unskillful qualities, entering a state of rapture and pleasure born of seclusion, accompanied by directed thought and evaluation. The practitioner regards all phenomena connected with form, feeling, perception, fabrications, and consciousness as inconstant, stressful, a disease, a cancer, an arrow, painful, an affliction, alien, a disintegration, an emptiness, not-self. They turn their mind away from those phenomena and incline their mind to the property of deathlessness.
- Dzogchen: Also known as Ati Yoga, this is considered the highest teaching. Practitioners of Dzogchen aim to “rest in the natural state” which is nondual. Those who practice it for a lifetime are believed to attain the rainbow body, dissolving into rainbows upon death. This practice often requires transmission from a qualified master.
Warnings and Considerations
While meditation offers numerous benefits, it’s essential to approach it with caution and awareness.
- Astral Entities: Some individuals warn against “zoning out” entirely during meditation, as this could leave you vulnerable to other astral entities feeding off your energy while you’re not fully in control.
- Effortlessness: Make no effort. You will notice if you try it that you automatically start to make an effort. Stop making an effort. Don’t try to block thoughts either, that’s making an effort.
The Path to Enlightenment
Meditation is a journey of self-discovery. By consistently practicing and refining your technique, you can unlock deeper states of awareness, inner peace, and potentially even achieve enlightenment. Regardless of your chosen path, the journey begins with a single, quiet moment of focused awareness.
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