How To Meditate Deeper
Summary
TLDRIn this meditation guide, Leo from Actualised.org offers a structured approach to deepening one's practice. He presents three progressive stages: 'Simple Observation' for beginners, 'Active Detachment' for intermediates, and 'Awareness Focus' for advanced meditators. Leo addresses common pitfalls, emphasizes the importance of a consistent daily practice, and suggests a 90-day schedule to transition smoothly between stages, aiming for self-actualization through disciplined meditation.
Takeaways
- 🧘 Leo from Actualised.org discusses advanced meditation techniques to deepen one's practice beyond the basics.
- 📚 The video is a sequel to an original popular episode on meditation, aiming to guide viewers through three stages of meditation.
- 🤔 The first stage, 'Simple Observation', encourages meditators to observe their thoughts and feelings without trying to control them.
- 🕶 The second stage, 'Active Detachment', involves actively releasing thoughts as they arise without getting attached to them.
- 🔍 The third stage, 'Awareness Focus', is an advanced technique where the meditator focuses on awareness itself rather than the content of thoughts and emotions.
- 💡 Leo emphasizes the importance of not taking thoughts too seriously during meditation, as this can lead to unnecessary frustration.
- 🔄 He suggests that meditation is a discipline that requires daily practice, with each stage ideally being practiced for a full month before moving to the next.
- ⏰ Using a timer for meditation is recommended, with a minimum of 20 minutes per session, to maintain consistency and focus.
- 🚫 Common pitfalls such as panic, frustration, and daydreaming are addressed, with advice on how to avoid or manage them.
- 🌱 Leo encourages an attitude of acceptance during meditation, including accepting the meditation process itself with all its ups and downs.
- 🎯 The final takeaway is about setting long-term goals for meditation but dropping any specific agendas during the meditation sessions to avoid creating additional mental obstacles.
Q & A
What is the main topic of Leo's video?
-The main topic of Leo's video is about how to meditate deeper, providing a guide with three stages of meditation techniques.
What is the purpose of the first stage of meditation according to Leo?
-The purpose of the first stage, called 'simple observation,' is to allow the mind to wander freely without controlling it and to simply observe all thoughts, feelings, and sensations that arise.
Why is it important not to fight with our thoughts during meditation?
-Fighting with our thoughts during meditation can create internal conflict and tension, which goes against the goal of achieving a peaceful and relaxed state of mind.
What is the second stage of meditation called, and what does it involve?
-The second stage is called 'active detachment,' which involves actively trying to release every thought that comes into the mind to achieve a state of peace.
How does Leo suggest handling thoughts that are difficult to release during meditation?
-Leo suggests not to worry if a thought is difficult to release, and to try again a few seconds later without losing composure or panicking.
What is the third stage of meditation that Leo discusses?
-The third stage is called 'awareness focus,' where the meditator focuses on awareness itself rather than the content of thoughts or emotions.
What common mistake does Leo warn against when trying to meditate?
-Leo warns against trying to stop thoughts completely, as this can lead to frustration and is not necessary for proper meditation.
Why is it recommended to use a timer during meditation?
-Using a timer helps to ensure that the meditator meditates for a consistent duration without being distracted by constantly checking the time.
What is the recommended meditation schedule according to Leo's video?
-Leo recommends practicing each stage of meditation for 30 consecutive days, without missing a day, before moving on to the next stage.
What should one do if they miss a day during the 30-day stage practice?
-If a day is missed during the 30-day stage practice, one should restart the cycle from the beginning of that stage.
How does Leo suggest dealing with the frustration of not being able to control thoughts during meditation?
-Leo suggests accepting the inability to control thoughts and not taking them too seriously, as part of the meditation process is observing without judgment.
What is the main goal of meditation according to Leo's teachings?
-The main goal of meditation, according to Leo, is to achieve self-mastery, particularly over one's mind and psychology, which can lead to a more powerful and exciting life.
Outlines
🧘 Introduction to Deep Meditation Techniques
Leo from Actualised.org introduces a guide to deepen one's meditation practice. He presents this episode as an extension of his original meditation guide, aiming to provide a no-nonsense approach to meditation. Leo outlines three stages of meditation that he personally uses to transition from a beginner to an advanced meditator. He also intends to address common problems and pitfalls meditators face and offers a meditation schedule. The first stage, 'Simple Observation,' involves sitting in a meditative posture and observing thoughts and feelings without controlling them, aiming to let the mind wander freely and simply watch its movement.
🚶♂️ Transitioning from Observation to Active Detachment
In the second paragraph, Leo explains the transition from the initial stage of meditation to 'Active Detachment,' which is an intermediate stage. Here, the meditator actively tries to release thoughts as they arise, aiming for a brief window of peace. Leo emphasizes the importance of not taking thoughts too seriously and not getting frustrated when unable to release a thought immediately. He advises to keep trying to release thoughts calmly and not to panic, highlighting that meditation is a discipline requiring daily practice.
🌪️ Advanced Meditation: Focusing on Awareness Itself
The third paragraph delves into the advanced stage of meditation called 'Awareness Focus.' Leo describes this as a challenging stage where the meditator focuses on awareness itself rather than the content of thoughts and emotions. He explains that everything that arises during meditation is content within the field of awareness, and the goal is to recognize this without getting absorbed by it. Leo advises to maintain awareness consistently and to gently bring the focus back whenever the mind wanders, acknowledging the difficulty of this practice.
📉 Common Pitfalls in Meditation Practice
Leo discusses common mistakes made during meditation, such as panic and frustration when realizing the uncontrollability of thoughts, the misconception that meditation should always be calm and peaceful, and the importance of using a timer to avoid distractions. He also warns against trying to completely stop thoughts, resisting thoughts, daydreaming, meditating when tired, and not accepting the meditative experience as it is. Leo stresses the importance of setting and maintaining daily meditation routines to foster discipline and improvement over time.
🛑 Meditation Mistakes: Avoiding Daydreaming and Goal Setting
In this paragraph, Leo continues to address common meditation pitfalls, including the difference between daydreaming and being aware during meditation, the inadvisability of meditating when tired, and the importance of accepting the meditation experience in its entirety. He also cautions against setting goals during meditation sessions, as they can become additional thoughts that hinder progress. Leo encourages meditators to let go of the need to achieve specific outcomes during each session and to embrace the natural fluctuations in the quality of meditation.
📈 Establishing a Meditation Schedule for Consistent Progress
Leo provides a structured meditation schedule to ensure consistent practice and progress. He suggests starting with the first stage for 30 consecutive days, then moving on to the second and third stages in the same manner. Leo emphasizes the importance of following the instructions for each stage carefully and taking notes if necessary. He also recommends revisiting the video for guidance before each meditation session. After completing the 90-day cycle, meditators can choose to continue with the most advanced stage or explore other techniques, fostering a deeper understanding of their mind and meditation practices.
🌟 Conclusion and Call to Action for Self-Actualization
In the final paragraph, Leo concludes by giving credit to Peter Ralston for the concept of meditation stages and encourages viewers to engage with his content. He invites comments, likes, shares, and subscriptions to his newsletter for weekly updates on self-actualization and meditation techniques. Leo positions meditation as a powerful habit for self-mastery and personal growth, promising more content to help viewers create the life they desire.
Mindmap
Keywords
💡Meditation
💡Observation
💡Detachment
💡Awareness
💡Content
💡Pitfalls
💡Mindfulness
💡Self-actualization
💡Discipline
💡Enlightenment
💡Techniques
Highlights
Introduction to a deeper meditation guide as a follow-up to the popular 'how to meditate' episode.
Three phases of meditation are introduced to progressively deepen one's practice.
The first stage, 'Simple Observation', involves allowing thoughts and feelings to arise without control.
Emphasizing the importance of not fighting with one's thoughts during meditation.
The inevitability of failure in meditation and the necessity to not be hard on oneself.
The discipline of daily meditation practice and setting a minimum of 20 minutes per session.
Transitioning to the second stage, 'Active Detachment', which involves releasing thoughts as they arise.
The paradox of trying too hard to meditate perfectly leading to increased seriousness and counterproductivity.
Entering the advanced stage, 'Awareness Focus', where the meditator focuses on awareness itself rather than content.
The challenge of understanding and focusing on awareness as a distinct phenomenon.
Common pitfalls in meditation such as panic, frustration, and the misconception of meditation being calm.
The importance of using a timer and not using a smartphone to avoid distractions.
Mistaken beliefs about stopping thoughts completely and the futility of trying to control them.
The difference between meditation and daydreaming, with awareness being key to distinguishing the two.
The pitfalls of meditating when tired and the importance of choosing the right time for mental clarity.
Accepting whatever happens during meditation and the counterintuitive nature of acceptance.
The misconception of having a goal during meditation and the importance of being present without agenda.
Acknowledging bad meditation days as part of the process and the importance of acceptance.
A suggested 90-day meditation schedule with incremental stages to build discipline and awareness.
The value of experimenting with different meditation techniques to find what suits the individual.
Final thoughts on self-mastery as the key to unlocking one's potential and creating a fulfilling life.
Transcripts
hey this is Leo for actualised org and
in this episode I'm going to talk about
how to meditate deeper I really consider
this episode here like a part to to my
original episode called how to meditate
which is really popular a lot of people
have gotten a lot of value from from
that one there because it's a
no-bullshit guide to meditation what
we're going to do here though is I want
to go a little bit deeper into some of
the various techniques that you can do
with your meditations and I'm going to
give you three phases or stages of
meditation that I've personally been
working on myself to take you basically
from the very beginning newbie phases of
meditation the first stage where you're
just like clueless about what to do or
how meditation works so we're going to
have you smoothly transition from that
into deeper and deeper and deeper and
more advanced stages of meditation until
ultimately you can get to some really
cool advanced places so I want to kind
of guide you through that also I want to
cover some of the common problems that
people have when they're meditating so
what are the greatest pitfalls for
meditators and I'm going to give you a
little quick schedule that you can use
for how to meditate all right so here we
go stage number one and I'm kind of
assuming that you watch my first video
here right so I'm not going to be
talking about all the basics of
meditation I understand that you
understand how the basics work so if you
do understand that then here's stage one
this is where you would begin meditation
if you've never meditated before or even
if you have meditated before but you
haven't been doing it very strictly and
you feel like you're not getting good
results with it you can just start here
at stage one right it never hurts to
relearn the basics and this one is the
easy version and it's called simple
observation so here's how it works
you
sit down you can have your eyes either
open or closed but you sit down in a
meditative like posture and then what
you do is you just allow everything to
happen and all you do is you just watch
it
you simply observe it so whatever's
going on becomes okay and you're not
trying to control any of it so what will
happen well when you sit down and let's
say you close your eyes and you're
sitting there what will happen is
thoughts will come up and various
feelings and sensations will come up
emotions will come up generally a lot of
times what we do is we try to control
that and we try to either focus our mind
on not thinking anything or we try to
focus on our mind on some specific
objective or goal within meditation and
that's one form of meditation which is
cool
remember there's many many many valid
forms of meditation so I'm not telling
you that this is the only way or that
these three ways are going to be the
only ways these meditate no what I
recommend is that you try a slew of
different meditation techniques which is
what I'm hoping you'll do here so what
you're doing is you're letting your mind
do whatever it wants to do without
controlling it and all your job is is
just to watch your mind will wander let
it wander let it think about tomorrow
night and let us think about the email
you just got and let us think about what
your wife thinks about you or the fight
that you just got in with your husband
let it think about all that stuff let it
wander to scary places dirty places
silly places whatever kind of places it
wants to go to let it go there but as it
goes there your job is to watch it go
there and just be mindful of the fact
that oh it's going somewhere it was here
and now it's there and now it's here and
now it's there and now it's here and
it's walking around in circles you just
watch it as simple as those in
struction sound it's still going to be
very difficult and you're still going to
be likely to get frustrated and want to
fight or control your mind and your mind
will say stuff to you like oh I
shouldn't be thinking about this during
meditation and all I shouldn't be
feeling that during meditation and I
shouldn't be feeling anxious during
meditation and what happens there is
that your mind starts a fight with
itself your only job is to observe not
to fight with yourself so don't fight
and the way you do this is you just
realize that when you're sitting down to
meditate for this brief 10 20 30 minutes
of your day that you don't want to take
your thoughts within that meditation
session seriously at all not just
thoughts but also feelings emotions
might come up
you might feel angry or agitated or
jealous or whatever frustrated and you
can do one of two things you can either
buy into those and take them seriously
or you can just watch them so your
objective here is just simply watch them
and what's going to happen is that
inevitably you will fail at this you
will fail dozens if not hundreds of
times just within a 20-minute window of
your meditation and what you got to do
is you got to not get caught into the
trap of beating yourself up for having
failed you just watch yourself getting
failed you see that instead of berating
yourself down yourself oh I screwed up
this meditation session you just again
you let your mind go there but you watch
your mind go there don't try to control
anything in this first stage pretty
basic about as basic as it gets as
simple as this is you're still going to
screw this up you're not going to be
able to follow these instructions to the
letter why is that well because your
mind is untrained and meditation is a
discipline it's a practice it's
something that needs to be done every
day by the way just so we get the
logistics straight here when I talk
about meditation to me what that means
is
you're sitting down in a quiet place
eyes open or closed you have a timer on
and you do I would say a minimum of 20
minutes try to shoot for 20 minutes if
you want to do more you can do more and
you have to do this on a daily basis
every single day you have to do this all
right so that's stage one after you've
practiced sage one for a while and
you've gotten pretty good at it or maybe
you're still crappy at it after a while
then what you do is you move on to stage
2 stage 2 is like the intermediate stage
and this one I call active detachment so
here what you do is again you sit down
in your typical meditation pose and you
now actively try to release every
thought that comes into your mind so
it's just like the first stage except
now you're actually doing a little bit
of manipulation something comes up like
oh shoot I got that project that's due
tomorrow at school like let's say you
get that that thought and what you do is
you say oh that's a thought let me just
let it go and you let it go and once you
get after you let it go successfully for
a few seconds is you get a little window
of peace and then what happens is that
usually another thought comes up
sometimes immediately I'll thought will
come up like oh did I lose my car keys
where did I put my car keys I can't
remember I put my car keys what if I
lost them again so that thought might
come up and again you realize oh that's
just a thought let me let it go and you
detach and release it and then
immediately that thought can come up
again so again you might say but my car
keys I really need my car keys I can't
just let this one go again you have to
realize that oh it's just another
thought let me let it go and this is the
Active Release approach so a couple of
points about this as simple as these
instructions are you're going
screw this one up a lot because what's
going to happen is you're going to try
left thoughts go
but thoughts can be sticky and they can
creep back up on you so the instruction
here is very important you try to drop
the thought release it and if you can't
for whatever reason don't worry about it
try it again a few seconds later and if
you still can't release it don't worry
about it
try again a few seconds later the key is
that you don't lose your composure and
start to panic and that you're able to
stay calm throughout this process
because notice as soon as you're
frustrated or you're panicked that tells
you what that tells you that you're
taking these thoughts too seriously
even the thought I have to be meditating
properly you're taking that too
seriously - so this whole idea of not
taking your thoughts too seriously
this is the entire theme and point of
meditation is to make you aware of this
now if you become this anal person who
tries to meditate perfectly all the time
well counter intuitively what that does
that that backfires on you because
you're not taking yourself less
seriously like you should with
meditation you're too serious about
meditating so it's a little paradoxical
there so you're going to try to release
the thought often what I find happens is
that you release the thought and the
thought comes back up five seconds later
and what you do then is you get a little
bit off your Center and you're like oh
damn but I release this thought if I
released it why is it coming back
I must have screwed up and then you got
to recognize all what am i doing I'm
just creating more thoughts let me
release these thoughts - and you release
those but then they come back two
minutes later they come back you're like
oh I should have released these but I
didn't and so you're playing these mind
games with yourself you always have to
go Metta see what's happening and then
release alright and if it fails
don't worry about it try it again you'll
fail many many times also a trick is
don't resist thoughts arising because
thoughts will arise sometimes what I
tend to do is I sit down to meditate and
I tell myself something like okay got a
nothing got a nothing no thoughts no
thoughts stop thinking no thoughts and
you just like you're trying to you know
suppress them from coming up it's kinda
like you have a burp
that's about to come up and then you
hold it back or you got a sneeze and you
hold that one in
that's kinda what you're trying to do
with your thoughts but that doesn't work
so well usually what that does is that
makes you kind of more panicked and
again there's this whole problem trying
to manipulate your way all the time so
even though in this stage to technique
you are actively detaching and that can
be viewed as a form of subtle
manipulation it's not nearly as
manipulative as you sitting there trying
to prevent thoughts from arising in the
first place that's gonna leave you very
frustrated and it's going to be
counterproductive all right so you got
that okay so that's basically stage
number two again I recommend you do it
for 20 minutes every single day with the
timer as was discussed with the other
technique now let's move on to stage
number three this one I would call them
advanced technique and this one I call
awareness focus so what you do here is
you sit in your typical meditative
posture and you put your awareness on
awareness itself put your awareness on
awareness itself this is a little tricky
because unless you've meditated for
years then actually you don't know what
awareness is when I use that word
awareness you kind of know what I'm
talking about but not really you don't
have a phenomenological
experiential understanding of awareness
and awareness is a very weird phenomenon
unless you've observed it for years it's
very hard to put your finger on it what
the [ __ ] is awareness hard to be sure so
here what you're doing is you're kind of
working on this problem of understanding
what awareness is and the way that you
do that is that you notice that
everything that comes up at any time in
your life but especially when you're
sitting down meditating is just content
that feels this you might call it a
space of awareness the field of
awareness is filled with content an
emotion is a piece of content a thought
is a piece of content and itch on your
ass is a piece of content your mom or
your dad yelling at you while you're
meditating that's a piece of content
your cat coming up and sniffing you or
licking you while you're sitting there
that's a piece of content everything is
a piece of content now usually what we
do is we get sucked into this content
and we get sucked into our thoughts
stories and into our emotions your job
here is just to become aware that all
this stuff actually is content and it's
happening within this field of awareness
and that awareness itself is not the
content this is a very freaky thing so
one way you can do this is you can sit
there and you can notice that things
enter awareness and then they disappear
from awareness so they arise and they
die and then they rise again and they
die again and this is happening
constantly but what you need to do is
you need to focus your awareness not on
the content but kind of like you zoom
out and it's almost like you're looking
at yourself from a third person although
recognize that when you sit in
meditation you look at your cell
from a third-person in your mind's eye
that actually that's just more content
right
you can't escape content content is
always there so what you try to do in
this advanced stage here is you just
focus your awareness on the fact that
content is arising and you try not to
get sucked into the content and you keep
your awareness on the fact that you're
aware and you try to maintain that as
consistently as possible without having
your mind wander off course and of
course inevitably it will wander off
course if you first start doing this
you'll probably only be able to do it
for 5 or 10 seconds before your mind
wanders of course so what do you do your
mind wanders of course you bring it back
it wanders off course again you bring it
back it wanders off again you bring it
back sometimes it'll wander off and
you'll be wandering off in fairytale
land lost in content for five whole
minutes until you realize oh [ __ ] I
forgot about focusing on my awareness
I've been focusing on the content it's
like ah man those five minutes were
wasted more content oh [ __ ] that's more
content more content damn it I'm not
meditating properly more content right
so you can be playing these mind games
with yourself just bring yourself back
as best you can sometimes you'll have
sessions where it's going to be really
hard and you'll be wandering all over
the place and that's the whole point of
meditating is to again build in this
discipline and over the weeks and months
as you practice this you'll get better
and better and better the other thing I
recommend that you do is I recommend
that you open yourself up to the
question of what is awareness anyways
it's a very profound question perhaps
the most profound question you can
actually answer in this lifetime so when
you're sitting there and you're
practicing this stage 3 start wondering
kind of like what is awareness I think I
know what awareness is but it's so hard
to put your finger on it
I have no clue what awareness is how
could that be my whole life is
constructed out of awareness and yet I
don't know what awareness
is so just kind of open yourself up to
wondering but one warning here is that
don't try to logically think your way
into a logical answer when you're
meditating
there's no introspection going on here
there's no thinking stuff through this
is not therapy you're sitting and you're
just observing you're not allowed to
think about stuff and try to figure
stuff out that's something different all
right so that's stage 3 now let me would
do is let me talk a little bit about
some of the common mistakes that I see
people making with meditation and I make
all these mistakes myself so that's why
I'm so familiar with them so let's just
run down this list real quick first one
is panic and frustration when you
realize that you can't control your
thoughts so when you first start
meditating you think like wow I got to
sit there and just kind of control my
thoughts and then you're in for a rude
awakening when you discover that
actually you have no control over your
thoughts so don't fall into that trap
could it be that you actually don't have
control at all over your thoughts would
that be acceptable to you if you
discovered that about yourself well
leave that possibility open and see what
you think about that question a couple
of years after you've meditated
consistently for day after day after day
for years on end then take a look at
that answer another pitfall is assuming
that meditation should be calm and
peaceful no no no no no if you start
meditating and the first few years that
you meditate it's going to be the exact
opposite of that meditation is going to
be frustrating and annoying you're not
just going to be sitting down and
listening out like a yogi that happens
after decades of meditation and perhaps
enlightenment another mistake is not
using a timer I recommend you get a
digital timer I recommend
that you set it for 20 minutes you don't
look at it while you're meditating but
you turn it away from you I also
recommend that you don't use a
smartphone for meditation as a timer you
can in a pinch but I recommend that you
don't because your smartphone has all
these distractions on it notifications
and messages and emails and texts so
that doesn't make your job harder yet
and you know a separate digital timer
they're real cheap these days another
common pitfall is trying to stop
thoughts completely which I already kind
of addressed don't try to do that again
in fact we're going to discover through
lots of meditation is that you have no
power to stop your thoughts and that
this is not something that's really even
necessary to do for proper meditation
the common pitfall is resisting thoughts
that arise so you're sitting there a
thought comes up and like [ __ ] I should
have had that thought you're resisting
it stop resisting it okay
another common pitfall is daydreaming
meditation is not daydreaming now when
you do that stage one that I told you
about it might feel a bit like you're
daydreaming because you're just letting
your mind wander anywhere the difference
though is that in this stage one yes
you're kind of daydreaming your thoughts
can go literally anywhere don't control
them at all but you're watching them
you're being aware of them which is not
what a typical daydream is typical
daydream is you're caught in the
daydream in the fantasy of the daydream
here you're always aware that you're
daydreaming or at least you're trying to
be next pitfall is trying to meditate
when you're tired a lot of times what I
find myself is that you know I have a
bit pretty busy schedule I run a
business in fact I run multiple
businesses so um uh you know there's a
lot of other stuff that I could be doing
in my life besides meditating that's
frankly cooler than meditation so what I
often do is I try to
you know slot my meditation time
somewhere in the day where I'm kind of
tired I'm not at my peak of mental
clarity maybe I've just had a big meal
or I just woke up and I'm still kind of
groggy or I'm about to go to bed and I'm
kind of sleepy or it's middle of the day
and I'm kind of feeling it taking a nap
but I decide to meditate and those
usually end up being the worst
meditation sessions because you're just
not able to focus you're not at the peak
of your comen ttle clarity so best time
in the day to meditate is whenever you
have the highest mental clarity if
that's morning for you great that's a
common one for me personally in the
morning I'm a kind of groggy
so I'm actually likely to fall asleep in
the morning so for me the ideal time to
meditate would be sometime in the maybe
late morning or early noontime but I
often fail at that because it's just
that like that's my prime time that I
usually want to allocate to working on
my business or shooting a video or
something like that so it is important
when you meditate
here's another pitfall not accepting
whatever happens in meditation a really
good trick you can try is just when you
sit down right before you start
meditating remind yourself just to
accept everything that's happening right
now in the present moment literally
accept it all like if you have a
toothache accept that if you're asked is
eaching except that if you've got some
problem at work except that if you don't
want to meditate except that if you're
failing to meditate properly except that
if it's a bad time in the day that you
chose to meditate accept that accept
everything negative that normally you
would resist and that's very
counterintuitive because we feel like oh
well I don't accept all the bad stuff
let me just accept the good stuff except
when you do that you don't realize that
you can't accept the good without having
the bad come back and bite you in the
ass you have to accept it all as a
totality
that's something you'll learn as you
continue meditating deeper and perhaps
the last pitfall is trying to get
somewhere with meditation it's like
you're sitting down you're meditating
right in this moment but then you have
like this goal it's like well today I
want to release all my thoughts today I
want to be perfect or I'm working
towards enlightenment or this or that or
I want to achieve some super peaceful
state right you set a certain like
agenda for your meditation stop doing
that
stop trying to get anywhere with your
one session now in the big picture over
the long time horizon I think you should
have some goals for your meditation you
should be aiming for enlightenment and
you should be aiming for more peace of
mind and you should be aiming for all
this cool stuff that you can get with
meditation but not when you're actually
sitting down to meditate drop all those
goals because what those goals are going
to be are just going to be more thoughts
that are going to prevent you from being
able to actually achieve those goals so
those goals undermine themselves all
right and also a point I want to make is
that you will have bad days when you're
meditating some days you're just going
to feel shitty some days you can be real
tired
some days you're gonna have a really
unruly mind that's going in ten
different directions and that's okay
except that to allow that and be ready
for that sometimes it will happen is
you'll have like ten straight days of
really consistent high-quality
meditation you're very calm and focused
and everything's going great and then on
the eleventh day your mind is just going
nuts all over the place you can hardly
sit still for 20 minutes let alone keep
your thoughts from wandering in a
thousand different directions and then
you start to doubt yourself and start
saying oh [ __ ] I'm not progressing fast
enough man I thought I was better than
this
you just gotta allow it because your
mind every single morning you know your
mind is in a different place and
different stuff is happening in your
life so you're going to feel differently
depending on
where you're at alright so those are the
pitfalls make sure that you be mindful
those notice them in yourself if you're
making them now let me end by just
giving you your meditation schedule
here's what I recommend you do with all
the stuff that I told you I recommend
that basically you follow my
instructions to the letter and what that
means is that you actually rewatch this
video for every stage that you're
practicing so if you want to practice
stage one rewatch that part if you want
to practice stage to rewatch that part
if you want to practice stage three
rewatch that part and right before you
sit down and meditate maybe you even
want to take some notes on what I said
so that you know exactly what you should
be doing like you have a little
instruction sheet I found that very very
helpful very helpful because otherwise
if you don't kind of recenter yourself
with the instructions then you're going
to forget them and you're going to
wander all over the place here's what I
recommend as far as the schedule goes if
you're starting at the newbie level
stage one go do stage one for a whole
month
thirty days straight at twenty minutes a
day
without missing a single day if you miss
a single day you have to restart that
whole cycle from scratch until you get
thirty consecutive days after you've
gotten 30 consecutive days of stage one
then go on to stage two
make sure you reread the instructions
for Sage 2 and then you follow that for
30 days consecutively without missing a
single day if you miss a single day you
have to restart that cycle so then you
complete stage two then you move on to
stage three and you do that one for 30
days consecutively otherwise you restart
the cycle and that's it and then after
those you know 30 days times three
that's 90 days after those 90 days are
over which you can do is you can return
to whatever stage you want or perhaps
just continue with the most advanced
stage stage three also that point I
think you're going to be in a nice
position to start doing maybe some
enlightenment work which I talked about
in other videos I'm not going to talk
about that here
and you can also start experimenting
with various other meditation techniques
what I found helpful personally for
myself is that I have to try out a bunch
of different techniques just to see what
fits me it's almost like wearing them
you know shoes you go to the store to
buy some new shoes you got to test out 5
10 different pairs before you find some
comfortable ones and sometimes you
actually got to take them home and wear
them for a week before you realize that
they're not really that comfortable so
when you're spending a whole month on
each one of these techniques I think
that's the best way to go and that's
what I recommend for you and also what's
nice about setting up this way in stages
is that you it's almost like you kind of
set little you know goals for yourself
not day to day but month to month and I
find that that's important because
otherwise your meditation habit just
gets very stale you're always doing the
same thing it's not exciting when you
set it up in this kind of stage like
fashion then you know you got one month
to go then thus you're looking forward
to the second month and you're looking
forward to the third month and so on and
so forth so you want to be kind of
switching it up and also what it does is
it gets you awareness of how your mind
works and how these techniques work from
multiple perspectives which I find in
the end is a very helpful to
understanding yourself because that's
what you're trying to do here all right
I want to give a quick credit to Peter
Ralston who I got this idea of stages
from stages of meditation I think it's
very a powerful idea but I'm signing off
I'm done here go ahead post your
comments down below click the like
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I've cool new projects planned for my
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you want to sign up is because I want to
help you to self actualize and I think
that meditation here is a really
powerful topic I'm going to be shooting
more videos in the future about how to
meditate more effectively and other
techniques you can try because this is
just the tip of the iceberg as far as
meditation goes and what you could
achieve with meditate
to me this is the most powerful habit
but besides this habit there's a lot of
other stuff we need to talk about to
help move you towards the kind of
powerful exciting life that you want to
create for yourself and it all starts
with self mastery if you can master
yourself specifically this thing up here
the mind if you could master your
psychology then the world will be your
oyster sign up and I'll see you soon
you
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