Meditation #

What is meditation? #

To try to answer this question, I have studied the contemplative traditions of many of the world’s major religions. For example,

I have also studied with a handful of contemporary meditation teachers.¹ What I learned is that there is not much consensus about the precise definition of meditation. I prefer to define meditation in IFS terms:

Meditation becomes possible when you are not identified with your parts. Meditation occurs when some proportion of your being is free to radiate Self energy.

In some traditions, there is a notion of enlightenment or liberation that demarcates some stage of personal transformation. However, we should not be satisfied with personal transformation of any degree; The appropriate benchmark for attainment is global, societal transformation. Everybody should have the opportunity to climb Maslow’s pyramid.

Meditation Techniques #

Meditation is more like a dance than a desk lamp 🪔. There are moves to learn. The techniques that I describe in sub-sections assume that you are already proficient in meditation. Without a basic competence in effortless meditation, you may not obtain any benefit from these techniques. Moreover, these techniques may not work when under the influence of psychedelics.

On breathing #

Use an inspiratory muscle training device to improve your breathing mechanics.

The only meditation technique that I am familiar with is here.

There are other interesting techniques (Holotropic Breathwork, Wim Hof Method²) with which I have little experience.

On mantras, prayers, poetry, music #

In a solo context, there is potential for spiritual bypass. A mantra recited vigorously can pave over and hide unaddressed parts with unaddressed issues that would otherwise be in dialog filling your head with thoughts. Suppression is not a good long-term strategy.

In a group context, prayers and music can help synchronize individuals and invite communitas.³

Timing #

The best time to practice meditation is 4:30 to 9:00 (am and pm) in your local time zone.

Sample Schedule #

This is just a sample schedule. Customize as per your preference.

References #