Chapter 1: My Meditation Experience

After dedicating three decades to meditation, people often presume that I have reached a level of mastery. They might exclaim, "Wow, you must be a true expert!" However, I quickly clarify that this is far from the truth. I genuinely believe that my meditation skills are subpar, and I am not merely downplaying my abilities.

Many meditation instructors assert that there are no "bad" meditations, yet I disagree. If I sit on my cushion for 20 minutes merely letting my thoughts wander—whether planning, daydreaming, or zoning out—that certainly qualifies as a less than effective meditation session. This has been a recurring pattern for me over the years, leading me to classify myself as an inadequate meditator.

Nonetheless, I admit that I'm exaggerating a bit for effect, but the essence of my point remains. In this article, I—your self-proclaimed subpar meditator—will provide insights on how to elevate your meditation practice. Over the years, I have indeed picked up a few valuable lessons.

Defining "Great" Meditation

When I refer to "great" meditation, I envision a state of mental tranquility where you feel rejuvenated and accomplished for having engaged in the practice. By "meditation," I mean a sincere effort to be present—not just conceptually, but as an embodied experience through focused attention on the breath. During this process, various thoughts and physical sensations will inevitably arise, but the goal is to gently redirect your focus back to the breath.

To achieve this, follow these four steps sequentially: Prepare the body, Prepare the mind, Establish mindfulness, and Rest in stillness. Allocate about 45 minutes for this entire session, preferably in the morning to set a positive tone for your day.

Step 1: Preparing the Body (20 Minutes)

This initial step focuses on incorporating movement and breathwork to ready your body for meditation.

#### Movement

Traditionally, asanas (yoga poses) serve as a precursor to pranayama (breathing exercises), which then lead into seated meditation. Therefore, I recommend engaging in some form of physical activity before beginning your meditation. I personally favor the Five Tibetan Rites, a series of yoga-like exercises that take roughly 10 minutes to complete.

For more information on these exercises, check out the following link:

#### Breathing

Next, I incorporate three rounds of breathing exercises inspired by the Wim Hof Method. Here’s how to proceed:

1. Find a comfortable position, either seated or lying down.
2. Take 30–40 deep breaths: inhale deeply through your nose or mouth, and exhale without force through your mouth.
3. After your last exhalation, take one final deep breath, hold it, and then exhale completely. Hold your breath until you feel the need to inhale again.
4. When you feel the urge, take a large breath, hold for about 15 seconds, and then breathe normally for a moment.

This constitutes one round. Aim for three or four rounds to prepare your body adequately. For a complete guide on breathing exercises, visit the Wim Hof website:

Step 2: Preparing the Mind (5 Minutes)

The subsequent step involves priming your mind for meditation, which consists of five sub-steps, each taking about a minute and adapted from teachings of the Triratna Buddhist Community.

1. Check Your Posture: Sit comfortably, whether on a chair or cushion, ensuring that you are upright yet relaxed. Relax your shoulders, jaw, and forehead, and close your eyes.
2. Assess Your Feelings: Be honest about your emotional state. Are you feeling energized or lethargic? Acknowledge your feelings without judgment.
3. Clarify Your Purpose: Remind yourself why you are meditating. Personally, I meditate to cultivate awareness, as I believe heightened awareness is beneficial.
4. Balance Your Energy: Ensure your energy level is balanced—neither too high nor too low. If feeling sluggish, recall a positive meditation experience to generate enthusiasm.
5. Commit to Your Practice: Resolve to focus on your practice for a set duration. Declare, "I will dedicate the next 20 minutes to this practice."

Step 3: Establishing Mindfulness (15 Minutes)

Now, it’s time to establish mindfulness through four sub-steps based on scientific research and principles outlined in The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness.

1. Awareness of the Environment: Tune into your surroundings. Notice any sounds or sensations, prioritizing them over your thoughts.
2. Awareness of the Body: Shift your focus to bodily sensations—notice where your body meets the cushion or chair, and observe any areas of tension.
3. Awareness of Breath: Direct your attention to your breath. Feel how it enters your body and leaves it.
4. One Point Focus: Concentrate on a single point of focus, such as the entrance of your nose or the movement of your abdomen. Your practice is to return your attention to this point, allowing thoughts to drift away.

With practice, you will cultivate a state of mindfulness where your body breathes naturally, and you feel a profound sense of peace.

Step 4: Resting in Stillness (5 Minutes)

Gently pose the question, "Who am I?" to yourself, without seeking an answer. Allow this inquiry to settle in your mind as you simply sit and rest in stillness.

After about five minutes, gradually conclude your meditation session, remaining seated for a few moments before re-engaging with your daily life.

By following these four steps, you can experience effective meditations that are far from my earlier experiences of wasted time. Avoid the pitfalls of being a mediocre meditator—embrace the practice and enjoy the journey.

This video titled "I Meditated 1 Hour Every Day for 30 Days" captures the transformative power of daily meditation, showcasing personal stories and insights that can inspire your practice.

The video "Meditation to Stop Caring What People Think of You" offers techniques to enhance your meditation experience by fostering self-acceptance and reducing external judgments.