- Relaxation - Breathing, letting go muscle tension, forgiving and letting go any baggage or future fears and slowly bringing the wandering mind to the focus point of the meditation
- Focus - focusing on the third eye and becoming aware of colours played on the screen behind the closed eye lids and awareness of sensations which a friend tells me are called "Nyam" in Tibetan Buddhism. Then letting go of my attachment to these things, releasing all expectations and assumptions about the meditation session and going into next stage
- Spaciousness - one of the best descriptions of this I found on a page put out by Krishnamurti Australia http://www.krishnamurtiaustralia.org/articles/meditation%201.htm "The meditative mind has no horizon... Meditation is opening the door into spaciousness which cannot be imagined or speculated upon... Silence and spaciousness go together. The immensity of silence is the immensity of the mind in which a center does not exist. The perception of this space and silence is not of thought."
Russell Targ in Limitless Mind pulls ideas from Dzogchen to explain the distinction between conditioned experience and naked awareness as it relates to the experience of remote viewing. Naked awareness arises when you let go of analysis, memory and imagination (the analytic overlay) and simply experience, naked of conditioning or expectations. I think this has direct application to mediating where the need is to:
- let go of the past and future and be mindful in the now (this includes forgiving the past and letting go of fears for the future in preparation for meditation).
- let go of what we are told to expect in meditation, including this blog post
- let go of our memory of previous meditations that might give us expectations in the present
- witness the experience rather than analyse it
- quiet the imagination. If shapes or colours appear on the screen behind the eyes I don't analyse or try to interpret them or try to imagine greater detail in them. Just observe, let it be and let it pass.
Some of the Nyam, or sensations, that I have experienced so far during meditation, at random times and not all together, are:
- a tingling over the third eye
- a tingling over the crown chakra
- skin crawling sensations in the scalp
- a lightness around the eyes
- a lightness in the head - not as in light-headedness - more like a cool, relaxed lightness.
- heat in the body, particularly the hands
- and a headache centred on the third eye, which I only go once and I think this came from getting stuck in the focus stage of the mediation, that is not releasing.
All these nyam are potential distractions, I witness them and let them pass. The time I got a headache I just stopped the meditation and had a break from doing any more mediation til it passed.