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Meditation has been practiced for centuries for a variety of reasons, including relaxation, stress relief, and spiritual growth. Meditation has been shown to be especially beneficial in the practice of astral projection, also known as out-of-body experiences (OBEs). In this article, we will look at the benefits of meditation in astral projection and offer some advice on how to get started with this spiritual practice.

“What Is Meditation and How It Operates

If you’ve ever wondered about the essence of meditation, how it functions, and how you can practice it, it’s beneficial to gain some insight into the intricate layers of the human mind and how meditation aligns with this complex landscape.

The Conscious Mind

You may have noticed that the mind tends to engage in constant chatter. Whether it’s replaying conversations from the previous night, fretting over financial obligations, engaging in imaginary debates, or worrying about physical appearances, our conscious mind operates at the surface level and generates a continuous stream of thoughts. This facet of the mind is often likened to the tip of an iceberg and occupies a significant portion of our daily lives.

The Deep Mind

Beneath the surface, the mind delves much deeper. Referred to as the “subconscious” and “unconscious” mind, these profound layers hold immense potential. While the conscious mind is busy flitting from one thought to another, the subconscious and unconscious minds function in a deliberate, calm, and profound manner. Unlike the conscious mind, which constantly seeks distraction and escapes the present moment, the deep mind remains firmly anchored in the present, continuously processing sensory input. While the conscious mind is preoccupied with rationalizing, judging, fearing, forming habits, indulging in addictive behaviors, giving in to impulses, and experiencing stress and worry, the deep mind operates with a sense of tranquility and composure.

The Role of Meditation

Meditation operates by quieting the noisy and one-dimensional conscious mind, allowing the multi-dimensional deep mind to surface. Through meditation, we gain access to the vast reservoir of potential that has always existed beneath the surface but remained obscured. By doing so, meditation transcends the limitations imposed by our anxious, addicted, depressed, fearful, unimaginative, irrational, scattered, absent-minded, and unaware conscious self. Instead, it awakens the inner self that is characterized by presence, calmness, creativity, intuition, intelligence, focus, wisdom, insightfulness, and heightened awareness. It reveals our highest and best self, which resides beneath the surface.

This explanation provides a psychological perspective on how meditation functions. There’s also a biological aspect to meditation, involving the release of beneficial neurochemicals, the activation of favorable genes, the deactivation of unfavorable genes, cellular improvements, and the enhancement of specific brain regions. Meditation operates on numerous levels, impacting us in various ways.

Now that we’ve explored the multi-layered nature of the human mind and how meditation operates within this framework, we can delve into the specifics of meditation techniques.”

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Tips for Getting Started Astral projection with Meditation

Find a quiet, comfortable space: Finding a quiet, comfortable space where you can relax and focus is essential for getting started with meditation and astral projection. This could be a designated meditation room or a quiet corner of your home. Remove any potential distractions, such as phones or other electronic devices.
Make this a regular practice: To get the most out of meditation and astral projection, you must commit to a regular practice. Setting aside a specific time each day to meditate, or simply incorporating meditation into your daily routine as needed, could be examples of this. The more you practice, the easier it will be to enter a state of relaxation and focus.
Begin with short meditation sessions: If you are new to meditation, it is best to begin with short sessions and gradually increase the length of your practice over time. Begin by dedicating a few minutes each day to sitting quietly and focusing on your breath. You can gradually increase the length of your meditation sessions as you become more comfortable with it.
Use guided meditation or visualization techniques: If you are having difficulty quieting your mind or achieving the necessary state of relaxation for astral projection, guided meditation or visualization techniques may be beneficial. These techniques can help to guide you through the meditation process and are especially beneficial for beginners.
Experiment with various meditation techniques: There are numerous meditation techniques available, and what works for one person may not work for another. It’s critical to experiment and find a technique that works for you. Mindfulness meditation, transcendental meditation, and loving-kindness meditation are some popular techniques.
Be patient and persistent: Astral projection can be a difficult practice that requires time and effort to achieve results. It is critical to be patient and persistent, and to remember that progress is often made in small steps. With consistent practice and the right mindset, you will eventually be able to achieve astral projection and reap its many benefits.

Specific techniques of meditation for astral projection

Focused attention meditation: Focused attention meditation, also known as “concentration” or “single-pointed” meditation, is a type of meditation in which the practitioner directs their attention to a single object, such as the breath, a mantra, or a visual image. The goal of focused attention meditation is to train the mind to be more calm and resilient to distraction while developing the ability to maintain attention and focus on a single point. Finding a comfortable seated position, closing the eyes, and focusing the attention on the chosen object of focus are typical steps in focused attention meditation. If the practitioner’s mind wanders, they simply notice the distraction and gently redirect their attention back to the object of focus. The mind will become more skilled at staying focused on the object of focus for longer periods of time with practice. Focused attention meditation is one of the oldest and most widely practiced forms of meditation, and it has been shown to reduce stress and anxiety, increase attention and concentration, and improve working memory and cognitive control. This type of meditation can be practiced for a few minutes a day or for longer periods of time, and it can be combined with other types of meditation, such as mindfulness meditation, or practiced independently. Consistent practice, as with all forms of meditation, is essential for seeing positive results, and it is recommended that practitioners find a teacher and/or guided meditations to help them gain the most benefit from this form of meditation.
Open monitoring meditation: Open monitoring meditation is a type of meditation in which the practitioner simply observes their thoughts, emotions, and experiences without judgment or attachment. It is also known as “open attention” or “choiceless awareness” meditation. The purpose of open monitoring meditation is to develop heightened awareness and understanding of the present moment, as well as a sense of non-attachment to thoughts, emotions, and experiences. Paying attention to one’s breathing as well as any thoughts, emotions, or physical sensations that arise is typical of open monitoring meditation. The practitioner does not actively attempt to change or suppress these experiences, but rather observes them with curiosity and non-judgment. This type of meditation can be done sitting, walking, or in any position, and it can be combined with other types of meditation, such as mindfulness meditation, or practiced on its own. Open monitoring meditation has been shown to have a variety of benefits, including stress and anxiety reduction, increased emotional regulation, and the promotion of feelings of well-being. It has also been shown to improve concentration, attention, and cognitive flexibility. The benefits of open monitoring meditation, like all forms of meditation, will come with regular practice over time, and having guidance is recommended to help practitioners gain the most benefit from this form of meditation.
Loving-kindness meditation: Loving-kindness Meditation, also known as “metta” meditation, is a type of meditation in which the mind is focused on feelings of love and compassion for oneself and others. Repeating phrases or mantras that express love and kindness, such as “may all beings be happy, may all beings be healthy, may all beings be safe, may all beings be at ease,” is part of the practice. The goal of loving-kindness meditation is to cultivate feelings of love and compassion for oneself and others, as well as to develop the ability to extend these feelings to all beings, regardless of whether they are perceived to be “deserving” of love. This type of meditation is thought to increase compassion, empathy, and a sense of connection to others. The practice usually begins with focusing on oneself and sending well wishes to oneself, before moving on to a loved one, a neutral person, and an enemy or difficult person. This gradual extension of well wishes is thought to assist in overcoming barriers that may prevent one from fully extending compassion to all. Loving-kindness Meditation can be done sitting or walking, for a few minutes a day or for longer periods of time. It can be combined with other types of meditation, such as mindfulness meditation, or practiced on its own. According to research, practicing loving-kindness meditation on a regular basis can boost feelings of positivity, reduce stress and anxiety, and improve overall well-being. Consistent practice, as with all forms of meditation, is required to see positive results. To get the most out of this meditation practice, it is recommended that you find a teacher and/or use guided meditations.
Transcendental meditation: Transcendental Meditation (TM) is a type of meditation pioneered by Maharishi Mahesh Yogi in the 1950s. The practice entails using a mantra, which is a word or phrase that is silently repeated, as a focus for the mind during meditation. The idea behind TM is that repeating the mantra helps to quiet the mind and induce deep relaxation and inner peace. Because it does not require the practitioner to focus their attention on a specific object, thought, or activity, TM is considered a type of “effortless” meditation. Instead, the person simply repeats the mantra and lets their thoughts come and go as they please, without attempting to control them. TM practitioners typically sit comfortably with their eyes closed for 15-20 minutes twice per day. The technique is said to be simple to learn and practice, and it can be done by people of all ages and backgrounds. Numerous studies and research have found that TM has a variety of benefits, including stress and anxiety reduction, improved cardiovascular health, increased creativity and intelligence, and promoted feelings of well-being. While the technique is simple and easy to learn, it is recommended that you learn from an official TM teacher to ensure you are performing the technique correctly.

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Choosing the Right Meditation Pose

When it comes to selecting a meditation posture, the primary goal is to achieve comfort while maintaining a state of alertness—striking that perfect balance between relaxation and wakefulness.

With this in mind, most individuals find that a seated position on a recliner, chair, cushion, or sofa works best for them. It’s perfectly acceptable to lean against a supportive surface, and if you choose to do so, using a pillow or couch cushion to provide lower back support is a common practice. Whether you prefer to sit cross-legged or with your legs straight, it ultimately boils down to personal preference, as both options are suitable.

In general, lying down is not recommended for meditation due to the increased likelihood of drifting off to sleep. If lying down is your only option, making a conscious effort to stay awake and attentive is crucial but can demand more concentration. If you find yourself dozing off, it’s advisable to switch to a seated position. As one becomes more skilled in meditation, many practitioners discover a preference for an upright posture, as it combines both focus and relaxation, key elements of the practice.

When it comes to hand placement, there’s no need for intricate gestures. Simply resting your hands on top of your legs with your palms facing downward is a common and natural choice.

A final note: The vast majority of meditators worldwide practice with their eyes closed, and I recommend the same. Meditating with closed eyes tends to enhance the meditative experience.

Understanding Mindfulness in Meditation

In the practice of meditation, we aim to become “observers” rather than active participants in the workings of our mind. But what does this mean in practical terms? As we engage in meditation, we encounter thoughts of all kinds. Instead of getting entangled in these thoughts, resisting them, or engaging in a struggle with them (which tends to strengthen the conscious mind’s activity), our approach is different. We simply acknowledge these thoughts as they arise and then let them go. It’s crucial to note that meditation doesn’t require us to slow down or halt our thoughts altogether. Instead, it encourages us to familiarize ourselves with the mind’s activity without becoming ensnared in it. In essence, we strive to observe our thoughts from a certain distance and cultivate acceptance of whatever emerges in our awareness.

Dealing with a Wandering Mind

During meditation, it’s common to notice the mind’s tendency to wander. In fact, the mind excels at wandering. It’s a natural inclination of the mind to engage in activities like daydreaming, revisiting memories, composing to-do lists, participating in imaginary arguments, and fretting over various concerns. It’s important to recognize that this kind of restless “thought-to-thought” thinking primarily stems from the surface-level conscious mind. Meditation is an excellent tool for acquainting ourselves with this aspect of our mind and, with practice, even gaining some mastery over it. So, when you find your mind wandering during meditation, there’s no need to become frustrated. It’s perfectly normal and expected. Simply release each thought and redirect your attention to the present moment. Focus on the ebb and flow of your breath and the sensations within your body; these serve as reliable anchors to the present. Over time, you might even come to view each instance of distraction as an opportunity for strengthening mindfulness. It’s through such repetition that we cultivate greater presence and stillness in the mind.

Neutralizing Thoughts

It’s beneficial to remember that in meditation, thoughts are neither “good” nor “bad.” Although it may be instinctive to categorize thoughts as pleasant or unpleasant, beautiful or unsightly, joyful or worrisome, fascinating or dull, it’s crucial to view thoughts differently. Thoughts are like clouds passing across the sky or waves on the surface of the ocean—transitory. There’s no need to expend energy on these fleeting mental phenomena. Instead, we observe the mind without becoming entangled, allowing thoughts to come and go, recognizing that all thoughts possess equal importance and insignificance. Since there are no bad thoughts to resist or good thoughts to pursue, we simply observe the mind without attempting to alter its contents.

Accessing the Deep Mind

This practice of “thought observation” enables the deep mind to emerge. This deeper aspect of ourselves operates with deliberation, tranquility, and timelessness. It remains perpetually anchored in the present, relying on intuition, instinct, and gut feelings. Unlike the restless conscious mind that jumps from one thought to another, this deeper layer of the mind operates differently. As we distance ourselves from the superficial conscious mind in meditation, we tap into our subconscious and unconscious mind. Through this process, we learn to accept the conscious mind’s ceaseless stream of thoughts without resistance or reaction. Over time, the conscious mind loses its grip, and the mind naturally settles down. The space between thoughts widens, allowing us to live more of our lives from a deeper, quieter, and more powerful place—a place aligned with our true nature.

Recognizing Physiological Responses to Thoughts

Many meditators find it valuable to develop an awareness of how thoughts impact the body. During your meditation practice, if and when stressful thoughts arise—whether they evoke worry, fear, anger, or any other emotion—observe how these thoughts affect you on a physiological level. In everyday life, when we are less attuned to the mind-body connection, turbulent thoughts can manifest as muscle tension, an increased heart rate, shallow breathing, and more. However, as your meditation skills progress, you’ll notice a growing ability to remain relaxed even in the face of stressful thoughts. Training the body not to react to the mind’s turbulence is a significant benefit of meditation.

Releasing Expectations and Avoiding Forced Meditation

Individuals new to meditation often come with preconceived notions about what should or should not happen during the practice. Some anticipate a completely thought-free mind or an automatic entry into a trance-like state of deep relaxation. While these experiences do become more frequent as meditation skills develop, newcomers may be tempted to exert extra effort to make them happen. Similar to the futility of trying to force oneself to sleep (usually resulting in a night of restlessness), attempting to “force” meditation can hinder the process. It’s essential to understand that meditation isn’t about eliminating thoughts or forcibly entering a state of relaxation; rather, it’s about developing ease with our thoughts and finding comfort in the mind’s natural state. As your skill in this area matures, the conscious mind will naturally quiet down, and the body will relax without external effort.”

The Significance of the Breath

Within the realm of meditation, the breath serves as a potent tool for grounding and centering. It not only allows us to create a bit of distance from our thoughts but also guides us back to the present moment when our conscious mind inevitably strays. Consequently, the breath facilitates our transition from operating primarily from the conscious mind to functioning from the deep mind. As a result, we make a conscious effort to anchor our attention to the breath.

Discover Your Breath’s Focal Point

Take a moment to observe where your breath stands out most prominently for you. Perhaps you are most aware of the rising and falling sensations in your chest or abdomen. Alternatively, you might find the sensation of air flowing through your nose or throat to be the most noticeable. Wherever your awareness gravitates, make a mental note of it. Be it your chest, stomach, nose, or any other area, you can employ this particular “location” as a focal point for staying in the present during your meditation practice.

Guidance for Working with the Breath

During meditation, we strive to maintain our focus on the breath for as long as possible. Whenever we recognize our mind engaging in thoughts, we simply acknowledge the content as “just another thought” (thereby releasing it) and gently, compassionately, and patiently bring our attention back to the breath. It’s essential not to judge or become frustrated with the mind’s meandering tendencies or the frequency of these wanderings. Whether we find ourselves daydreaming, worrying, revisiting memories, crafting to-do lists, or any other mental activity, we respond with infinite patience and understanding. We gracefully release our thoughts and return our focus to the natural rhythm and flow of the breath, repeating this process as often as necessary. If a substantial portion of your meditation session passes with the mind wandering unnoticed, there’s no need for concern. Simply redirect your attention to the breath.

Deeper Insight into the Breath

Throughout our daily lives, as we operate on autopilot, become distracted, and remain ensnared by the “superficial” conscious mind, the breath continuously sustains us. It nourishes our life force ceaselessly, governed by the deep mind’s control. In meditation, we refrain from overlooking the breath; instead, we embrace it. We attune ourselves to it. We unify our consciousness with it. With each return to the breath, it’s akin to completing a mindful repetition of a muscle exercise. Over time, the incessant chatter of the conscious mind recedes, allowing the immensely powerful subconscious and unconscious mind to assume control. This transformation is a highly beneficial outcome.

The Role of Physical Sensations

In the practice of meditation, much like the breath, physical sensations play a significant role. These sensations serve various purposes, including calming the restless conscious mind and enabling us to connect more deeply with our inner selves. While there’s no strict right or wrong way to approach this, it’s beneficial to understand the commonly preferred methods employed by most meditators. Here are the fundamentals:

Guidance for Observing Physical Sensations

When we notice that our mind has wandered during meditation, whether it has drifted into daydreaming, memories, planning, imaginary scenarios, or worries, we gently steer our attention back to the breath, as previously discussed. However, during this return to the breath, we add an additional dimension by also “checking in” on the physical sensations of our body. There’s no need to attempt to summon or force sensations; instead, we simply become aware of what’s already present. It’s akin to gradually bringing a blurry image into focus as we gently scan our body from head to toe. Here are some of the most commonly observed physical sensations:

What to Pay Attention To

Weight and Gravity: Give special consideration to the sense of weight and gravity—perhaps a general feeling of lightness or heaviness across your entire body or specific body parts, especially as your meditation session deepens. Many find the sensation in their hands, resting on their legs, particularly noticeable.
Tingling Sensations: Be attuned to spontaneous tingling sensations. The palms of your hands and the soles of your feet are often hotspots for experiencing this sensation.
Itches: Notice any random itches on your body. Rather than immediately scratching them, see if you can observe the entire lifecycle of the itch—from its emergence to its brief presence and eventual disappearance. Allowing the itch to naturally subside is a practice adopted by many meditators.
Contact and Pressure: Pay attention to sensations of contact and pressure. For example, take note of where your back and legs meet the chair or where the soles of your feet meet the floor. This is one of the most frequently observed physical sensations in meditation.
Muscle Tension and Tightness: Be mindful of muscle tension and tightness. Identify areas where you may be holding stress, such as the shoulders, neck, or lower back, without any intention of altering these sensations—simply observe them.
Absence of Sensation: Recognize the absence of sensation in certain areas of your body where you may feel numbness or a complete lack of sensation. In meditation, this absence is equally significant.

Expanding Awareness While Maintaining Focus on the Breath

It’s crucial to emphasize that observing physical sensations doesn’t mean neglecting the breath. In meditation, we widen our focus, much like a camera adjusting its lens. We expand our awareness to include physical sensations while maintaining our connection to the breath’s natural flow.

Visualizing the Body Scan

When you scan your body for sensations, it can be helpful to envision a high-resolution picture gradually coming into focus, pixel by pixel. For instance, the weight of your hands might represent a few pixels, the points of contact with your chair a few more pixels, tingling sensations in your hands or feet as another set of pixels, and a general feeling of physical “lightness” as the final pixels. This complete picture, however, remains transient, similar to thoughts. No two moments in meditation are identical, so we continually scan the body for sensations, allowing the complete image to emerge, even if only for a fleeting moment.

Managing Pain and Discomfort

Just as we refrain from getting entangled in uncomfortable thoughts, we approach unpleasant physical sensations, such as aches and pains, with the same attitude. If a specific painful sensation consistently occupies our awareness (e.g., “my lower back hurts” or “my leg is falling asleep”), we acknowledge it and allow it to remain in our awareness briefly before gently releasing it, repeating this process as needed. Our awareness of physical discomfort, without resistance, reaction, or the urge to change it, often leads to its gradual resolution. By training the mind to let go of physical discomfort, the body frequently follows suit—mind over matter.

Identifying Favorite Sensations

In meditation, certain sensations tend to emerge repeatedly, becoming familiar touchpoints in your practice. These favorite sensations serve as valuable anchors. What stands out most to you during meditation? Is it the lightness or heaviness of your hands resting on your lap? The sensation of your feet touching the floor? The ever-shifting sensory landscape—tingling in your hands or feet, followed by an itch on your arm, and light goosebumps? Perhaps it’s muscle tension or discomfort, especially in areas that have posed issues in the past, such as the lower back? Or is it the areas where you sense nothing at all? All of these experiences are valid, and having favorite sensations to return to is advantageous in meditation.

Avoiding the Attempt to “Summon” Sensations

As you scan your body for sensations, especially as a new meditator, you might find yourself attempting to “manufacture” sensations to some extent. However, it’s essential to emphasize that there’s no need to try to conjure specific sensations intentionally. Whether you observe tingling in your hands or feet or sense a general feeling of lightness or weightlessness during your meditation session, it’s all acceptable. In meditation, we simply follow the natural flow of the breath and notice the sensations present in the body, wherever they may arise.

Each Session Is Unique

Regarding the range of sensations that can be observed during meditation, the possibilities are boundless. There’s no definitive list of right or wrong sensations, and no two meditation sessions will ever be identical. Furthermore, no two meditators will use sensations in precisely the same way. Your objective is to discover what resonates most with you in your practice.

Illustrative Scenarios

You may find yourself meditating comfortably on a sofa, with a cushion providing support for your lower back. During this session, you might find the embracing quality of the couch cushion particularly prominent. Consequently, you can return to this sensation whenever you notice your mind wandering.
Alternatively, you might encounter an itch on your leg that requires attention. Rather than immediately scratching it, you opt to take advantage of the itch’s “present-like quality” to re-anchor your awareness in the present moment. You return to this sensation whenever your mind strays.
Another possibility is that, as your meditation session deepens, your awareness becomes dominated by the sensation of your hands resting on your lap. Consequently, whenever you find your mind drifting away from the present, you use the sensation of numbness, weightlessness, or whatever you feel in your hands as the primary anchor point for that session.
It’s also common for multiple sensations to emerge simultaneously, and you may “navigate” among them like a pinball of awareness bouncing around your body. For instance, one session could involve juggling sensations like foot tingling, random itches, and general lower back discomfort. In the next session, you might focus on the sensation of your ergonomic chair supporting your lower body, numbness in your right foot, and a persistent tingling in your palms. The key is adaptability, and this flexible approach suits many practitioners.

In conclusion, physical sensations in meditation offer an array of avenues for exploration. They complement the breath as vital components of your meditation practice. Remember that there’s no need to force or manipulate sensations; simply observe them as they naturally arise. Each meditation session will bring its own unique sensory experiences, providing an ever-evolving journey into mindfulness. As you progress, you’ll find the sensations that resonate most with your practice, creating a personalized and effective meditative experience.

Utilizing Sound in Meditation

Exploring the Role of Sound: Internal vs. External Stimuli

In the practice of meditation, similar to how we engage with sensations in the breath and body, sound can serve as an anchor for our awareness in the present moment. However, it’s worth noting that sound is considered an “external” element, leading some to argue that it should assume a secondary role compared to “internal” stimuli, such as the flow of thoughts, the breath, and bodily sensations, all of which occur within.

Meditative Approach: Sound as “Background” Awareness

In the realm of mindfulness, maintaining a general awareness of sound holds significance. However, we recommend allowing sound to occupy a sort of “backstage” within our awareness. This entails periodically “checking in” on the sounds present in the environment, particularly during silent meditation. Alternatively, if using EquiSync meditation audio, we similarly “check in” on the soundscape before returning our focus to the internal sensations of the breath and body, which we consider to be the central focus. In this practice, internal stimuli take precedence over external stimuli.

Dealing with “Disruptive” Sounds

During silent meditation, where external stimuli are inevitably part of the experience, we strive to maintain a general awareness of the sounds around us. This means that we may encounter sounds that we find disruptive to our meditative practice, whether it’s a passing noisy car, the hum of an air conditioner, a neighbor’s barking dog, or any other source of distraction. In such instances, we treat these external sounds in a manner similar to thoughts. We acknowledge their presence, then gently let them go, redirecting our attention to the sensations of the body and the breath. Just like thoughts, all sounds are components of the present moment, and there’s no need to react or attempt to alter them. Instead, we allow them to exist and use them as opportunities to deepen our mindfulness.

“Sound Meditation” vs. “Silent Meditation”

While silent meditation is undoubtedly a valuable practice to master on the meditative journey, sound can take your meditation to a heightened level of depth and engagement. Across various cultures, including the Tibetans with their singing bowls, Aboriginal Australians with the didgeridoo, Japanese Buddhists with the gong, and Native Americans with the frame drum, sound has been employed for millennia to facilitate, enrich, and intensify the meditative state. EquiSync represents a modern interpretation of this age-old tradition. Numerous experienced meditators who have primarily practiced in silence have successfully used our program to break through their personal meditative barriers. Ultimately, whether you choose silence or sound in your meditation practice depends on your objectives, mood, and preferences, with the potential for both to complement and enhance your journey.

Understanding the Meditative State

When it comes to recognizing that you’ve entered a “genuine” meditative state, a key indicator is often referred to as the “mind awake, body asleep” condition. Here’s what you can observe to identify this state:

The “Mind Awake, Body Asleep” State

(Important note: These markers need not occur in a specific sequence.)

Slowed Breathing: You may notice a significant reduction in your breathing rate as you delve deeper into meditation.
Sensory Shift: There can be a distinct sensation of your body transitioning into a state of either “heaviness” or “lightness.” This physical feeling often coexists with a conscious and alert mind.
Thought Spacing: As you progress in your meditation, you’ll likely perceive an increase in the gaps between your thoughts. Thoughts may become less frequent, and even when they do arise, they have less of a noticeable impact on your body, such as your heart rate remaining steady regardless of their content.
Enhanced Mindfulness: Your conscious awareness tends to shift more toward a state of mindfulness. In this state, you observe your thoughts and emotions from a detached perspective, without judgment or categorizing them as good or bad. Instead of letting life pass you by, mindfulness entails being fully present in the moment, awakening to your experiences.

In this trance-like state of consciousness, you can seamlessly explore solutions to life’s challenges, release persistent dysfunctional thought patterns, tap into your intuition, engage in creative visualization, gain profound insights, develop resilience against stress and fear-based thinking, naturally balance your body’s chemistry, achieve deep healing, and more.

Clearly, reaching a meditative state, such as the “mind awake, body asleep” state, even if only for a few minutes daily, offers numerous mental, emotional, and physical benefits. With regular practice, your meditation sessions become more efficient and delve deeper into this state.

Embracing Meditation Without Expectations

It is crucial to approach meditation without preconceived expectations. When we believe that our practice should conform to specific standards, we may inadvertently exert force, which is counterproductive to the meditative process.

As mentioned previously, when we concentrate on the fundamentals of mindfulness—such as observing bodily sensations, allowing thoughts to naturally flow, and attentively following the rhythm of our breath—that’s when meditation unfolds organically. So, the best approach is to relax, release any expectations, and allow the meditative state to naturally manifest.

Addressing Meditation Challenges

Imagine Your Mind as a Highway

An effective way to tackle the challenges of meditation is by picturing your mind as a busy highway and your thoughts as the cars zooming back and forth. Instead of standing in the middle of the road trying to halt, slow down, or chase after these cars, which is a common reaction when we engage with, resist, or fight our thoughts, meditation teaches us to sit by the side of the road and observe the “traffic of the mind” from a safe distance.

Once we grasp that it’s the inherent nature of our conscious mind to generate an unending stream of thoughts, we can begin to approach our thoughts with patience, understanding, and equilibrium. The conscious mind produces thoughts because it’s what it does naturally, and there’s no judgment attached to it. Just as water is wet and fire is hot, the conscious mind generates thoughts. So, instead of becoming entangled in this barrage of thoughts, we take a step back and observe them from a distance. Periodically, we remind ourselves that our true nature resides within our slow, tranquil, and profound thinking subconscious and unconscious mind layers. These layers harbor the serene, present, intelligent, creative, intuitive, focused, and highly aware versions of ourselves.

Subconscious Exploration

In meditation, especially during the early stages, you may encounter buried emotions or thoughts that you’ve consciously or unconsciously concealed deep within your mind. Whether it’s repressed emotions or old emotional wounds, when such “baggage” surfaces in your conscious awareness, you might react with discomfort, sadness, anxiety, or an urge to redirect your thoughts. However, resisting, avoiding, or burying these “unwanted negativity” can lead to its intensification and recurrence.

When psychological baggage resurfaces, it’s essential to recognize that it’s emerging for a reason. It has been dwelling in your subconscious mind without proper resolution, possibly hindering your progress in some way. Meditation serves as the ideal platform to shed light on this hidden baggage. Most importantly, meditation serves as the release valve. Whenever recurring themes, especially those causing emotional discomfort, emerge in your mind, embrace them with awareness, breathe through them, and smile in acknowledgment. When you experience strong currents of emotions such as anguish, fear, or regret, smile with awareness.

Recognize that, at times, your deep mind requires a bit of “housecleaning.” Your role is simply to observe what’s present in your mind without getting entangled. This process of seeing and letting go, of being present with your thoughts, is akin to releasing emotional burdens that have weighed you down.

Dispelling the “100% Quiet Mind” Myth

New meditators sometimes wonder why their minds aren’t “empty” or if they’re doing something wrong because they can’t achieve a “100% clear mind.” It’s essential to understand that a completely empty mind is not a realistic goal. The human mind is remarkably intricate and processes an estimated 70,000 thoughts per day. No amount of meditation can reduce this number to zero, nor is it the objective.

Meditation’s true purpose is not to eliminate thoughts but to change your relationship with them. Rather than chasing, resisting, fighting, or reacting to thoughts, meditation encourages you to step aside from the ceaseless activity of your conscious mind, letting it naturally settle. This transition of control from the conscious mind to the deep mind is where the transformative power of meditation unfolds.

Do I Lose Myself in Silence?

Newcomers to meditation may worry that stilling the mind will cause them to lose something essential. However, it’s crucial to recognize the layered complexity of the mind. Picture the iceberg metaphor, where the conscious mind represents the tip of the iceberg above the surface, while the vast subconscious and unconscious layers lie below.

Quieting the conscious mind allows the subconscious and unconscious layers, which contain your true potential, to surface. By letting the conscious mind settle and bringing the deeper layers into consciousness, nothing is lost, but everything is gained.

The “Mind as Sky” Metaphor

The “mind as sky” metaphor is a valuable tool for handling thoughts, sensations, and emotions during meditation. Think of your mind as the expansive sky, where thoughts, sensations, and emotions are like clouds that come and go.

Some days, the sky may be filled with dark storm clouds, while on other days, it’s clear. Similarly, your mind can be overwhelmed by irritation, agitation, anxiety, fear, or worry at times, while at other times, it can be calm and peaceful. The key is to remember that, like the sky that effortlessly accommodates every cloud, your mind has the capacity to embrace every thought, sensation, and emotion with ease.

When you feel overwhelmed or struggle with uncomfortable thoughts and emotions during meditation, take a step back and remind yourself that you are the vast sky, not the passing clouds. Your mind is expansive and spacious enough to hold everything that arises in awareness. Your role is to observe these mental phenomena and recognize that it’s through awareness alone that they can naturally dissipate, allowing you to experience your true nature, the clear blue sky of pure conscious awareness.