Before we start I just want to say…
Don’t get discouraged. Be patient with the process.
These emails look long and dense and they are!
BUT…
The content is fun and may just change your life forever! 🙂
Now on with today’s lesson.
(4 min read)
Welcome to Day 4 of the 7 Days to Deeper Meditation course.
In yesterday’s lesson, we started to look at the method of settling the mind in its natural state.
We shifted the object of our attention from the breath to the content of consciousness such as thoughts, feelings, emotions, and visual imagery.
As a result of this practice, stability will become obvious. And you will see and feel the effects of stability in your daily sessions and in your daily life.
Your mind will begin to work more effectively as a result.
This is exciting to watch as the benefits this brings to your daily life are real and tangible!
In today’s lesson, we continue with stability.
More on the Nature of Stability
Another word we might use for stability is stillness. Although I do prefer to use the word stability as it carries with it a kind of weight that acts like the ballast of a boat.
Stillness does not have the same feeling but I mention it here as stillness is the precursor of stability.
That is to say, as the mind begins to still, you will notice stability arising from within consciousness itself. Like it is growing from inside and slowly increasing.
Stability has a smooth quality. It feels pleasant. Eventually, it will turn into a peacefulness that is blissful.
The other important thing to mention here is that this kind of stability is not something we create through effort.
You do not “stabilize” the mind by forcing it to remain in one place.
Indeed, doing so will prevent stability from arising.
Forcing yourself to concentrate after lunch in order to get work done is one thing, but it is not what we are attempting to do here.
Rather this kind of stability emerges from the platform of relaxation of the previous phase.
Therefore if you find yourself focusing intently, with too much energy, then stability is being blocked, and you need to switch back to Phase 1 for a time, before returning to Phase 2.
The other really interesting thing that can happen, is that because we are so used to utilizing forceful energy to get things done, as stillness, and then stability, arises there is a tendency for “striving” also kick in.
By “striving” I mean “effort” to try and keep the stability going. This can be happening at a very subtle level, almost a subconscious level.
If, or I should say when, this happens the platform of relaxation will become unstable, and as you guessed it, so will the mind.
That is, stillness and stability are gone.
So the trick here, and we will look at this in the meditation below, is to not strive in meditation as the mind begins to stabilize itself.
Don’t try and hold the mind, or the stability of the mind.
This style of practice is more about not doing, rather than doing.
Now onto the second part of this settling the mind in itself natural state meditation.
Meditation 4 – Settling Meditation
Start by sitting in your favorite meditation posture.
This can be sitting in a chair, on a meditation cushion, or lying flat on your back.
The important thing is to have a straight spine as this will help the energies of the nervous system settle and balance.
Then, focus your attention on the natural rising and falling of the breath throughout your entire body for a few moments.
Release any tension in your body and mind with each out-breath.
It is important with this meditation to release any tension before starting, otherwise, there is a possibility of bringing too much energy to your settling meditation, the effect of which is that no settling will take place.
So begin by meditating on the breath until you notice an opening up of consciousness – a feeling as if your awareness is becoming larger and more open.
Once you feel relaxed, turn your attention to the content of consciousness.
Become aware of any and all mental activity.
Thoughts, feelings, and images allow these to come and go without becoming fused to them.
At first, this may seem an impossible task as thoughts will whisk you away into past memories, or shoot you off into projections of the future.
If you become distracted, simply let go of whatever has your attention, and return to being the passive observer of your own mind.
Simply watch your mind settle into its natural state or “clear knowing.”
As you become familiar with this style of meditation and the mind becomes increasingly still, a pleasant smoothness will also become noticeable.
This is stability.
At this time it is important to stay relaxed. But we do not remain relaxed by trying or striving.
Rather we let go of our deeply habituated tendency to strive toward a goal.
By doing so, our meditation naturally goes deeper and deeper.
But there will be an equal force that will pull you away from doing so.
This is grasping. And it is the activity of the ego.
The trick, if there is one, is to remain confident and follow the process, while remaining aware of the process as the egoic mind dissolves and the clarity of pure consciousness begins to shine through.
Do this for at least 20 minutes per session, and at least one session per day.
Your Homework
Step 1 – Read the lesson.
Step 2 – Meditate on the topic from the lesson.
Step 3 – Complete your contemplative journaling session.
Contemplative Journaling
I will go into more detail on the how and why of contemplative journaling over the coming days but, for now simply follow these steps:
- It’s best to use a pen or pencil and notepad and have these near you during the meditation session.
- Before you begin the meditation session mark down the date and time of the session in the notepad.
- After the meditation session ends, take 5 minutes to write down what came up during meditation.
Some people have told me they don’t normally like journalling but found my approach has opened new doors to discoveries when coupled with meditation.
So, PLEASE do give it a try. You might just be surprised by how effective it is.
If you’d like to read about my process of contemplative journaling you can do so here – https://clarkescott.com/4-key-steps-to-unlock-deep-meditation/
Tibetan monk friends of mine have spent years practicing just this meditation.
It seems easy. And it is.
It is also an extremely deep and powerful meditation for overcoming dysfunctional states of consciousness.
I will end this lesson with the following, and by now you will see a pattern for advice.
- Show up each day (one session every day.)
- Track momentum, not progress (mark off each session on a printed calendar.)
- Be patient (do the practice and the results will naturally come.)
Tomorrow we move into the final phase, I call Clarity.
This is exciting as clarity is where all the wonderful insights that meditation is known for are coming from.