Instead of trying to get rid of panic, accept it and learn to live with it, facing it directly. This shift in mindset can lead to panic becoming a ‘friend’ and eventually dissipating.
Once you have some experience, use panic as a support for meditation, just like you would your breath. By observing panic, you create space between yourself and the emotion, indicating freedom from its grip.
If panic is too overwhelming to observe directly, try focusing on a different strong emotion (like anger) or sensory input (like sound) to build awareness, then gradually return to observing panic for short periods.
If direct observation of panic or shifting focus doesn’t work, ‘step back’ and observe the emotion behind the panic, such as resistance or aversion to the panic itself, as these can be stronger than the panic.
When meditation on strong emotions becomes too difficult, take a break by walking, reading a boring book, or doing physical exercise, then return to meditation later.
Do not look for peace in external reality; understand that lasting happiness is found within oneself, a fundamental shift in perspective for cultivating inner calm.
Engage in ‘Joy of Living Level 1’ practices to introduce and connect with your own awareness, recognizing that it is always present. Use sensory objects, thoughts, and emotions as support for this awareness to live joyfully under any circumstances, meditating anywhere, anytime, even for a few seconds.
Practice ‘Joy of Living Level 2’ by recognizing that the essence of love (wanting happiness) and compassion (wanting freedom from suffering) are innate. Nurture these qualities and expand them to all living beings.
Engage in ‘Joy of Living Level 3’ to recognize innate wisdom, understanding impermanence and interdependence. The goal is to go beyond concepts, liberating the unhealthy sense of self while manifesting a healthy one.
Adopt the Buddha’s advice: do not take words on faith just because they are spoken. Instead, examine, contemplate, and meditate on teachings before accepting them.
Moderate discussions about personal meditation experiences to avoid showing off, which can lead to ego and selfishness. Share only with your teacher or trusted spiritual peers who practice the same teachings.
Utilize prayer, believing that words have special power to create positive, interdependent connections. You can pray to a deity, for other sentient beings, or by connecting with your own true nature, without needing a supreme being to fulfill the prayer.
Practice ‘dying meditation’ by resting your mind in open awareness when facing extreme challenges or the prospect of death. This can lead to profound experiences of clarity, openness, and a reduced fear of death.
Seek out difficult challenges in life, as they provide opportunities to develop meditation practice and learn about life beyond your usual circle, fostering personal growth and becoming ‘more human’.