Dedicate a small amount of time each day, approximately 10 minutes, to formal meditation practice to build consistency and foundational skills.
Incorporate intentional meditation practice throughout your day by taking several ‘micro-hits’ as you go about ordinary activities, such as walking from place to place.
Participate in meditation retreats, or if residential retreats are not feasible, utilize ‘home practice program’ micro-retreats, such as four-hour conference call sessions, for deeper immersion.
Find and work with at least one competent personal coach who has a proven track record in guiding people towards deep meditative experiences and enlightenment.
Cultivate the ability to experience physical, emotional, or mental discomfort in a fluid way, allowing it to fulfill its natural role without causing suffering or distorting behavior.
Pursue enlightenment—a fundamental, permanent shift in self-understanding—to experience physical and emotional discomfort with significantly less suffering by not taking it personally.
Engage in practices leading to enlightenment to improve your habits, let go of negative behaviors, and cultivate positive ones, thereby optimizing your actions in the world.
Understand that a strong tendency of enlightenment is to become a more compassionate, caring person, which naturally facilitates a life of service to others.
Supplement meditation practice with behaviorally-oriented accountability and support structures, such as therapy or 12-step programs, to address persistent negative habits like procrastination.
Actively seek and accept feedback from everyone around you about your behavior and how you carry yourself in the world, to ensure continuous personal growth and prevent potential abuses of power.
Seriously consider and adopt general guidelines or precepts for behavior to translate paradigm shifts into admirable actions, as enlightenment alone does not guarantee perfect conduct.
Through meditation, lower your threshold of awareness to detect the initial 10-100 milliseconds of sensory processing that precedes conscious experience, which can reveal a ’taste of effortless, dynamic, fulfilling tranquility’.
When encountering unusual or bizarre sensory phenomena during meditation, apply your technique by deconstructing it sensorially into its visual, mental talk, and body sensation components, rather than developing cravings or aversions.
During meditation, pay attention to subtle hints of waviness or vibration in body sensations, visual experience, and auditory experience, as focusing on these can make them more prominent and lead to deeper experiences of dissolution.
Utilize clever techniques and manageable doses of practice to achieve deep meditative results, rather than relying solely on brute-force, intense traditional training.
When facing intense challenges in life, remember to apply meditation practice or seek support to do so, as this can yield comparable results to intense ascetic practices.
Engage in deep personal growth and transformative practices to become an ’extraordinary person’ who can then be optimally available and of service to the community.
Actively seek out and engage with cultures or subjects that fascinate you, even if they are outside the mainstream, by attending parallel educational institutions.
Consider engaging in challenging practices, like those found in traditional monasteries, to push your limits and build resilience, preparing you for life’s inevitable hardships.
Recognize meditation as a powerful force for positive change, capable of delivering profound spiritual transformations without requiring irrational beliefs, making it a ‘better mousetrap’ for humanity’s future.
Be open to future scientific breakthroughs and non-invasive neuromodulation technologies that could dramatically accelerate meditation growth, potentially reducing the time needed for profound transformation.