Practice a Zogchen-inspired meditation by listening to all sounds and body sensations, then asking “what’s knowing these sounds?” and “who’s asking this question?” This experiential inquiry helps to dissolve the conceptual line between “inside” and “outside” by revealing that both arise in the same open space of awareness.
When your attention wanders from the breath during meditation, observe where it goes (typically into “self stuff” like past regrets or future fears). Then, pose the inquiry “why is the mind going away at all?” to undercut the motive for self-centered thinking and return to a more open mental space.
During quiet meditation, observe thoughts about the past or future and realize they are merely thoughts, not the actual past or future. This understanding helps to see their invalidity and unnecessary nature, allowing you to let go of “the movie of I” and settle into present moment contentment.
Pay attention to when your sense of self is strong and insistent (e.g., when insulted, angry, or intensely wanting something) versus when it is weak or less noticeable (e.g., while enjoying a beautiful beach or mountain landscape). This practice helps to discern the fluctuating nature of the self-sense.
Actively work to decondition the mind away from old, ingrained habits that are harmful to yourself and others. This process allows the forces of wisdom and compassion to increasingly guide your volition, leading to more skillful and wholesome decisions.
Stay mindful of the breath coming in and going out, moment after moment, to cultivate tranquility and serenity. This fundamental practice in insight meditation aims to bring greater calm to both mind and body.
During meditation, simplify complex perceptions of your immediate environment by focusing on the empty space in a room rather than individual objects. This technique helps to settle the mind by reducing the associations that tend to stir it up.
When encountering the momentary, arising-and-passing nature of all experience, surrender and accept this reality rather than fighting it. This acceptance, even if initially unsettling, leads to profound peace.
For deeper, transformative insights into emptiness and not-self, consider engaging in extended meditation retreats. While some may achieve this in daily practice, these profound realizations often occur in the concentrated environment of a retreat.
When experiencing fear, doubt, or a loss of meaning during deep meditative insights, seek guidance from a meditation teacher. Their reassurance that “this is normal, just keep going” is crucial for persisting through challenging phases of practice.
Look upon your body, mind, and heart with affection and care, taking care with food, exercise, and medicine. Frame this self-care not just for personal welfare, but as a way to continue being able to offer service to other people.
While it’s necessary to look after your life, family, and job, strive to do so without obsessing about them. Letting go of the strong sense of self helps reduce this obsessive tendency, allowing for more mental settling.
If you’re interested in booting up or rebooting a meditation practice, check out “The Basics” flagship course on the 10% Happier app. It discusses meditation fundamentals, dispels myths, and includes a seven-day meditation series.
Download the “10% with Dan Harris” app for a library of guided meditations to help with stress, anxiety, sleep, and focus, along with access to weekly live Zoom community sessions and ad-free podcast episodes.
For a practical guide to understanding and applying the concept of emptiness in meditation, read Guy Armstrong’s book, “Emptiness, A Practical Guide for Meditators,” available in Kindle, softcover, and hardcover formats.
Access hundreds of Guy Armstrong’s Dharma talks on dharmaseed.org, a service that records talks from meditation centers like the Insight Meditation Society and Spirit Rock, to deepen your understanding of Buddhist teachings.
Explore online courses offered by the Barry Center for Buddhist Studies (BCBS) for conceptual breakthroughs and deeper learning in Buddhist philosophy, as recommended for gaining insights into complex topics like emptiness.
For a long exposition of the discourse related to “abiding in emptiness,” read Biccu Inalio’s book, “Compassion and Emptiness,” which delves into one of the middle-length discourses of the Buddha.