The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness

by Culadasa (John Yates)

Peripheral awareness processes information more thoroughly, making it better at selecting appropriate obj...

Attention is always directed toward the most im...

Attention becomes clearer, more intense, and can analyze thin...

Because peripheral awareness is more powerful, attention doesn’t get stuck in subjectivity and projection. Perception is more objective, and has more of the “see...

How Mindfulness Progresses Through the Ten Stages

The goal for Stage One is to develop a regular meditation practice.

Put all your effort into forming and holding a conscious intention to sit down and meditate for a set period every day, and to practice diligently for the duration of the sit.

PRACTICE GOALS FOR STAGE ONE

First, you’ll learn how to prepare for practice, and to use a simple method to enter meditation gradually.

Second, and more important, is to establish a consistent daily practice where you meditate to the best of your a...

Six-Point Preparation for Meditation

They are: motivation, goals, expectations, diligence, distractions, and posture.

FIRE UP YOUR MOTIVATION

After you sit down, the first thing to do is to remind yourself why you’...

Having a clear sense of purpose will fire up your motivation and help you deal with any feelings of restlessness or resistance.

SET REASONABLE GOALS

Goals give direction, and it’s important they be realistic so you...

Ask yourself what you hope to accomplish in this pa...

Understanding the Stages and which one you’re at is a powerful tool for setting realistic goals, so periodically revisit the Overview.

BEWARE OF EXPECTATIONS

You should set goals and practice diligently to achieve them, but be careful of ambitious expectation...

Don’t get caught up in expectations.

And always remember, there is no such thing as a “bad” meditation.

COMMIT TO DI...

Diligence means engaging wholeheartedly in the practice rather than spending your time on the cus...

You will be tempted to think about things that are more interesting or “important” than the meditation object—problems to be solved, projec...

So commit not to indulge in these temptin...

Remind yourself that, whenever resistance arises, the best way to overcome it is by simply continuing to practice.

Resolve to practice diligently for the entire session, regardless of how your meditation goes.

REVIEW POTENTIAL DIS...

It’s important to know your state of mind before you ...

Perform a quick inventory of the things in your life that could come up as distractions, such as a problem at wo...

Check to see if your mind is occupied by any worries about the future, regrets about the past, ...

Acknowledge these thoughts and emotions, whatever they are, and resolve to set t...

You may not be wholly successful, but just setting the intention will make...

ADJUST YOUR ...

Before you begin, review your posture and g...

Adjust any supports you use to help you s...

Your head, neck, and back should be aligned, leaning neither forward nor bac...

Your shoulders should be even and your hands level with each other so you...

Your lips should be closed, your teeth slightly apart, and your tongue against the roof of your mouth, with the tip aga...

Start with your eyes closed and angled slightly downward, as though you were reading a book. This creates the least tension in your forehead and face. If you prefer, leave your eyes slightly open, with your gaze directed at the floor in front of you. Your eyes will move during medit...

With your lips closed, breathe through your nose in a natural way. It shouldn’t f...

Relax and enjoy yourself. Scan your body for any tension and let it go. All the activity of meditation is in the mind, so the body should be like a lump of soft clay—solid and stable, but completely plia...

MOTIVATION Review your purpose for meditation. Be honest! Don’t judge your reasons. Be aware and accept them. Example: I want more peace of mind. GOALS Decide what you hope to work on in this session. Set a reasonable goal for where you are in the Stages. Keep it simple. Keep it small. Example: not to get annoyed when my mind wanders. EXPECTATIONS Bring to mind the dangers of expectations and be gentle with yourself. Find enjoyment in every meditation, no matter what happens. There is no such thing as a “bad” meditation. DILIGENCE Resolve to practice diligently for the entire session. Recall that the best way to overcome resistance is by simply continuing to practice, without judging yourself. DISTRACTIONS Perform a quick inventory of things in your life that might come up to distract you. Acknowledge these thoughts and emotions and resolve to set them aside if they do arise. You may not be wholly successful, but at least you have planted a seed: the intention not to let them dominate your mind. POSTURE Review your posture and get comfortable. Attend to your supports, your head, neck, back, shoulders, lips, eyes, and breath. Relax and enjoy yourself. All the activity of meditation is in the mind, so the proper state for the body is like a lump of soft clay—solid and stable, but completely pliant. This will keep physical distractions to a minimum.

The Meditation Object

A Gradual Four-Step Transition to the Meditation Object

STEP ONE: FOCUS ON THE PRESENT

First, close your eyes and spend a few moments becoming fully present.

Take in everything presented to...