Embrace the full range of human experience, including pain and sorrow, as an integral part of being alive, rather than trying to avoid difficult emotions. This approach allows for authentic relationships and profound engagement with life.
Practice being present with difficult emotions without being overwhelmed or taken over by them, allowing you to settle back and observe them with a slightly different relationship. This enables you to navigate challenges without being consumed by them.
Adopt a perspective where you are the spacious awareness (the sky) rather than identifying with the transient emotions and experiences (the storm). This allows you to witness joys and sorrows profoundly, like seasons of the year.
Recognize that the ego, which constantly seeks to run the show and achieve desires, is often the least competent part of the mind and can cause significant suffering. Learn not to take its demands and narratives too seriously.
When the inner voice of inadequacy arises, acknowledge its presence (‘oh, there’s that voice’) but avoid believing it or letting it dictate your self-worth. This helps to loosen its grip and reduce self-inflicted suffering.
Actively work on your internal patterns of greed, hatred, and delusion, as this personal transformation can lead to a safer and less destructive world on a macro level. This is a ’think globally, act locally’ approach to societal improvement.
Strive for authenticity in your emotional expression and relationships, as this enables deeper connection and understanding with others. Being true to your feelings fosters genuine human connection.
Engage in Dharma traditions to train your mind to suffer less by holding on less and grabbing less at experiences and desires. This practice focuses on reducing attachment as a path to liberation.
Understand that the true point of deep meditation practice is not temporary peak experiences but lasting transformation in the mind, leading to stages of greater happiness, justice, and compassion. Focus on these enduring changes rather than fleeting states.
Recognize that understanding meditation is like a cookbook; you must actively ‘do it’ and engage in the practice to truly ’taste the dish’ and gain intuitive knowledge, rather than just reading about it. Visceral experience is key to genuine insight.
Aim to shift your understanding from mere intellectual agreement to a visceral, intuitive ‘gut feeling’ about concepts like ’not-self’ or ‘cause and effect.’ This deeper knowing is the true point of practice.
Practice concentration to quiet the mind’s noise, enabling vivid experiences of mundane things and allowing you to perceive the wonder in every ordinary moment. This capacity is developed, not left to chance.
Analyze the numerous factors and conditions that lead to your actions, rather than attributing them solely to a singular ‘self.’ This practice helps to intuitively understand the concept of ’not-self’ and loosen its delusion.
Practice observing desires, such as the urge to buy something, and recognize that you don’t always need to act on them. Acknowledge the desire and then move on, rather than being compelled by it.
When fear arises in response to external events, observe it and question whether you need to listen to that fear or act on it immediately. This allows for a more considered and less reactive response.
Clearly establish your intention for your meditation practice, as having this ‘right intention’ is a fundamental and significant part of the path towards awakening.
Actively seek out and engage in conversations with ’noble friends’ – experienced practitioners who have done the work – to gain support, inspiration, and insights from their lived experience.
For those pursuing serious, deep meditation, find a competent teacher who can guide you through difficult stages and provide reassurance, preventing potential misinterpretations or distress.
Develop personal resilience to navigate the challenging and sometimes uncomfortable phases of deep meditation practice. This inner strength is crucial for enduring the ‘dark night’ stages.
Understand that difficult experiences, often called ‘dukkha nyanas’ or ‘dark night,’ are a recognized and normal part of intensive practice, not a sign of a nervous breakdown. A good teacher can confirm this.
Understand that enlightenment or liberation is a gradual process, like a slope from the shallow to the deep end of a pool, with various stages, rather than an all-or-nothing, instantaneous jump.
Approach nirvana not as a mystical, ultimate experience, but as a state of letting go, an ’extinguishing’ of clinging and craving. It is accessible with enough practice and can be demystified.
Paradoxically, to achieve deeper liberation, you must genuinely let go of the desire for it, reaching a point where you truly don’t care if it happens. This non-seeking allows it to arise.
Recognize that achieving deeper states of liberation often requires a significant time commitment to intensive practice, similar to the dedication required to become a highly skilled athlete or musician.
If circumstances allow, consider taking extended periods to ‘unplug’ from daily life and engage in silent retreats for intensive practice, as this can facilitate deeper progress.
Intellectually and viscerally grasp that the ‘self’ is an emergent property of the brain, a helpful process rather than a fixed reality, which helps loosen the delusion of a solid, independent self.
Engage in meditation practice to alleviate suffering, reduce stress, and achieve incremental improvements in happiness and well-being. This is a common and effective entry point for many.
Utilize meditation for practical benefits in daily life, such as being happier, less angry with a spouse, or more effective with workmates, even if not pursuing ‘big enlightenment.’
If interested in deeper contemplative practices, start with secular mindfulness as a ‘gateway drug’ to explore its benefits before potentially delving into more intensive paths.
Be aware that ‘deep end’ meditation involves confronting difficult aspects of oneself and one’s mind, which can be challenging but is part of the transformative process.
Look to advanced practitioners who exhibit qualities like being ‘unstuck’ and grasping less, as their examples can inspire and guide your own practice.
Intuitively learn that it’s possible to let go of ‘all formations’—everything you perceive and think—to ‘unplug’ from constant mental clinging.
Engage in any form of contemplative practice (meditation, prayer, yoga) to personally experience its benefits, which can foster wisdom and compassion and have a real impact on the world.
Do not start meditation solely with the goal of having ‘awesome experiences,’ as this is considered a ‘bad reason’ and can lead to disappointment or misdirection from the true purpose of practice.