Is this deep meditation? Learn the process of meditation (#70)

Is this deep meditation? Learn the process of meditation (#70)


it’s very easy to confuse a calm but
clouded state as a deep meditation and this is a point that many people get
stuck on let’s clarify this today hi there meditator welcome to episode 70
of master your mind daily your daily source of inspiration for all things
meditation anxiety and personal growth my name is Giovanni Dienstmann I am the
author of practical meditation and the creator of liveanddare.com one of the
top five most visited meditation blogs on the planet today we are talking about
what is the process of meditation what is the mechanics of meditation and
what I’m sharing today applies four basic all types of concentration
meditation and may also apply to some other types of meditation like awareness
meditation of mindfulness meditation as well to some extent but especially for
concentration meditation and I’ve written a blog about this topic if you
just google the process of meditation and you’ll probably find my blog there
on the first page so how do we grow in meditation and by the way this video is
not for those who are just starting in the practice because it will be too much
too soon this video is for you if you already have a daily meditation practice
for a while and you want to to deepen it you want to take it to the next level
and for the purpose of this explanation I will use the breath as an example for
an object of meditation because it’s one of the most common ones whatever I say
here also applies whether you meditate on the breath on a mantra on a candle
flame on a chakra on a sensation in your body whatever it is
the same idea applies so imagine that imagine the time in meditation as a
continuum okay imagine a whiteboard and every moment in
your meditation practice is a circle and then the next moment comes and there’s
another circle and then another circle okay each of these circles can have one
of three colors it can be green which means I am with my breath and paying
attention only to my breath that’s a green circle in that moment the circle
could be red means my attention is somewhere else
in a thought a feeling a sensation and distraction and the circle the dot could
also be gray when it’s gray you don’t have that sharp attention on your
meditation object you’re not directly aware of it but at the same time you are
not kind of a lobster than anything else you are calm
but awareness is clouded it’s not with the object of meditation so what happens
is as you begin to progress in meditation you will experience more and
more of those great dots and you feel like this is great I am feeling more
calm I am not thinking about so many things
this means progress and it does mean progress because in the beginning your
your meditation board approach is going to be full of red dots with a few green
ones so changing the red dot to a gray dot
and having more of that is a sign of progress and even if your meditation is
just full of gray dots you will already have some of the benefits because that
is a state of relaxation it’s a state of rest and you will have some of the
benefits of that rely on those two qualities of
meditation relaxation and rest but if you want to really master your mind if
you want to explore altered states of consciousness if you want to grow
spiritually if you want to sharpen your faculties and explore your potential
then you want to move away you want to move beyond that great state so this is
something that is an eye-opener for most intermediate meditators that come and
read that article they realize where they they felt that they are going
deeper initation they felt that they’re calm but it doesn’t really progress past
that point and now then they can see that okay that’s kind of an intermediary
state so what happens is you need to be aware whether you are with thoughts and
distractions or if you are in a state that is kind of clouded calm but called
it in gray states and whether you are in the red state or in the gray state you
become aware of it and you bring your mind back to the meditation object and
you do that again and again and again for the whole duration of your practice
that is how to go deeper in meditation in the beginning your your purpose your
goal is not depth your go in the beginning is awareness to notice as
quickly as possible when you have left the green state and that means there
will be less red states and less gray states that’s the purpose in the
beginning just to come back as quickly as possible to that green state after
that has become more and more established in you and the second goal
is stability to have as many green moments continuously as possible so in
first stage you are diminishing the amount of Reds in second stage you are
increasing the amount of consecutive greens and then in the third state then
we are talking about depth you are not getting distracted so often you don’t
fall prey to gray states often and you have a lot of consecutive green states
and then your attention your awareness is starting to become more subtle more
stable and you notice that any grief given green dot is actually made of a
thousand small dots and so your purpose at that time is to go deeper and to make
sure that that green is really really green not just sixty percent green not
just mostly green but like clear pure grain that is when you’re talking about
the depth of attention you’re going in to the object you’re becoming one with
it you forget about your environment you forget about your body it will be
thought yourself and you become one with that object and of course this is a
state of peace there’s nothing to trouble you there and
then the fourth state is transcendence all the colors disappear even the green
dots disappear and the dots so to speak are not transparent the object of
meditation disappears and you’re left in a state of pure awareness that can
happen with all meditation techniques that you practice but it’s very
challenging and not advisable to want to start that from the beginning because
you don’t have that preparation and you won’t be able to keep it
it won’t go deep and that’s one of my criticism with the approach of
Transcendental Meditation I made a video about it a few days ago which you can
check if you’re interested so the question then is how to generate more
intensity with your practice what should be what is how to do that it all depends
on the attitude that you bring into the practice you want to just as a reminder
this is not for beginner meditators this is more for intermediate meditators
otherwise it’s too overwhelming but if you are an intermediate meditator and
you want to take a practice to the next level to bring more depth then the
attitude that you come to meditation that will determine the depth if you
practice just casually as it’s something in your to-do list that you have to take
then the benefits that you’re gonna have is going to be one level but when you
sit in meditation if you have the attitude that this is the most important
activity of my day I want to go deep into this and I want to focus deeply in
this and see what’s possible for me this is really important for me there’s
nothing else I should be doing or thinking about in this next 10
minutes there with that attitude meditations gonna have a different taste
you’re going to be so much more present and focused we naturally pay attention
to the things we like when you are in love no one needs to remind you to think
of your beloved you are naturally thinking about him or her all the time
when you just have a new baby you’re naturally thinking about the baby all
the time and I’ve recently become a father so I
know the feeling and so if we can have that level of interest in our meditation
object then it will be much easier to remain focused to remain present and
then concentration can go deep and then if you keep on like this you can achieve
states known as Samadhi or jhana in the traditional texts if that doesn’t mean
anything for you don’t worry about it so we pay attention naturally to the things
we like and that’s why I emphasize the three pillars of meditation habit
technique transformation the technique piece is finding the technique that
works best for you because some meditation objects you will
sync with them very easily you are interested in them and if the breath is
not such an object for you then you probably shouldn’t meditate focus on the
breath if you find sound more interesting to meditate on a mantra if
you’re more of a visual person meditate on something visual like a candle flame
or a visualization so you get the feeling choosing or finding the
meditation object that is most attractive for you that would be helpful
in keeping your attention naturally with the object during meditation so if it is
the breath you want to feed a sense of interest and curiosity
with the breath as you meditate a sense that there is so much to be known about
the breath there’s so much to explore here so much to experience so many
subtleties that are very pleasant to understand and to experience into you
and to feel so if you have that type of mindset then you’ll be able to stay with
the breath for longer and the meditation will be more enjoyable more interesting
and if you don’t have that mindset then you have two options you can either
generate that mindset by having that type of self-talk or experiment another
style of meditation until you find one that clicks for you and if you want a
step-by-step method to doing that with support of a teacher then I think you
should join my limitless life program so keeping the interest alive and intense
in the object of meditation that is the trick the more you have that the more
you’re gonna have green dots in a meditation sheet there are some
metaphors that can give you the idea of what that intensity feels like one
metaphor that I like a lot is the person walking the tightrope you have to be a
hundred percent there moment after moment fully aware because the slightest
distraction you’re on the ground you fall so if you can just imagine that
state of mind or being there like moment after moment so focused that it can get
you can generate that intensity another metaphor is if we imagine that
your mind is made of iron fillings and that the meditation object is a magnet I
see if you can think like that so you can generate that feeling you’ll be able
to have a deeper meditation another metaphor is thinking of a candle burning
on a room without any wind without any drawers it’s perfectly still and cetera
and that’s how you want to keep your mind with the meditation object there
are many metaphors that can be helpful for you to contemplate and have a
feeling of what is that sense of intensity and wholeheartedness in
meditation and when you find that and when you’re able to come back to that
again and again then you will see your meditation going to new heights and you
can apply that to any other area of your life and you can live more
wholeheartedly your whole being is going to be there and that’s a new level of
understanding what it means to be in the present moment
here and now and I have a few more metaphors here in
the book if you are a reader of the book in page 74
the art of concentration you see that metaphor is illustrated here and there
are like 10 different metaphors that you want to you may want to check out is
this making sense so far am I going too far or too deep please let me know by
writing in the comments and the final element I want to share about this is
meditation is involved a subtle effort not a heavy-handed effort and by subtle
effort i means i mean there is imbalance between effort and relaxation between
intensity and gentleness yes there is incredible intensity in meditation it
can be if you wanna go deep in buddhism they say meditate as if your head is on
fire like a man whose head is on fire seeks water your mind should seek and
stay with the meditation object that’s not easy but it’s helpful to keep that
metaphor in mind or any of the other ones so balance you should not be tense
in your body or in your energy that is intensity but there’s no tension
there’s intensity and relaxation at the same time here in the beginning you may
not understand what that means that may feel impossible or contradictory but if
you just keep that in the back of your mind eventually you will find that
experience so that’s what I had prepared for today
it was not a talk for beginners but if you’re an intermediate meditator and you
want to take your practice to the next level I think you might have enjoyed it
so in summary you can think of your meditation practice as a sheet of paper
and every moment there is a dot and that thought can be read if you are
distracted it can be green if you are with your meditation object or it can be
gray if you’re nearly distracted nor aware of the object and that gray state
is something that intermediate meditators need to watch out for because
in that state you are calm there’s a sense of relaxation there may even be a
sense of stillness and emptiness but meditation won’t progress from there
because you have forgotten your object and the trick to stay more with your
object and have more of a green sheet of paper let’s say in your meditation is to
generate intensity keeping curiosity and interest for the meditation object and
for that it’s helpful to choose a meditation object that works for you and
when you do that you do that with balancing that intensity with gentleness
with relaxation that is the state to be aimed for I hope you have found this
helpful if you want a more structured approach to meditation so that you can
apply this and other principles of meditation day-by-day without
overwhelming yourself then I invite you to join my limitless life program and to
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it turn on the Bell thank you for watching happy growing