Advanced Meditation Techniques
© 2007 Frederick Dodson. Revised and Updated © 2013.
These meditations techniques are for advanced explorers of consciousness. Used properly they are more precious than gold. They are designed to be simple, user friendly and immediately applicable, stripped from all excess baggage.
1. Peripheral Vision
Purpose: A state of calm and presence
As you sit, focus on something in front of you, a bit higher than eye level. As you gently relax focus (while still remaining aware of that point in front / above), become aware of the the things in your periphery…things to the left, the right, behind you. In other words, calmly be aware of your entire surroundings and especially what is at the edge of your vision to the left and right, while still having a calm view to the front of you.
Done correctly this increases your sense of presence and calm within a minute or two. Rest in this state for as long as you like.
2. Observation without Fixation
Purpose: To explore the tendency of the mind to fixate on things rather than be receptive
* As you sit in a movie theater, become aware of other things outside of the focal point of your attention, things other than the movie screen. The curtains beside the screen. The people sitting in front of you, beside you and behind you. Places outside of the theater or cinema. As you return your attention back to the movie, do so more softly, with more of an open and receptive eye, without effort or staring.
* As another person is telling you something, notice where your attention is. Are you really listening, or is your attention fixed on your mind, preparing what you are going say? Or are you too much fixed on the person? Expand awareness: Without shifting your eyes from the person, become aware of the persons face. Then become aware of other objects in your surroundings. And become aware of other people and things outside of your surroundings. As you return your full attention to the person, do so softly.
There are many ways to use attention, you do not have to use it in the same automatic way all the time. If the person is telling you a story that is boring to you, you are not forced to fix on it. You can be with the person, but your attention need not resist it. As the person is telling you a story that is nice, you need not have your attention on yourself. BEING WITH the person will create an improved sense of communication and contact.
* As you view an unpleasant emotion within your body, relax with it. Become aware of it. Then, rather than remaining narrowly focused, notice the empty space around the emotion. And the empty space around your body. And the empty space in the room. And all the space in the Universe. Notice how having de-fixed your attention calms down the mis-emotion.
* As you view an unpleasant thought, become aware of other thoughts you could also be thinking now while remaining aware of your unpleasant focal point. Add various other objects and thoughts to your mind. This alone will desensitize the unpleasant thought. Now shift between the unpleasant and more neutral or pleasant thoughts…shift back and forth a few times. This releases fixed attention even more. Finally, release all of it and bring your attention back to your present surroundings.
These are only examples of exploring the behavior and qualities of attention and the consequences of fixation vs. opening. There is much more to learn on this.
3. Time Out
The most basic form of Meditation is not even formally “Meditation”. It consists of taking small time-outs throughout the day for contemplation, assessment of the day, relaxation, breathing or anything else.
Simply allowing for a few time-outs will boost the quality of your life because you learn to “stop the world”, no longer reacting to the expectations and pressures of society or the survival-driven mind. During that time attention is under your command…and that’s a rarity. Without time-outs in between segments of the day you can neither define your intentions for the next segment of the day, nor can you define if you even want to enter the next segment. Without time-outs you are driven by mechanical routine behavior. But in silence and non-doing, in restfulness, the true-self, beyond the surface-layer chatter of the world and superficial thinking, resurfaces. Good non-doing is the basis of good doing.
4. Meditation on Beauty
Focusing your attention on Beauty increases your level of energy. It does not make much of a difference whether you focus on a mental image of beauty, a picture of beauty on a website or in a magazine, or something beautiful in your physical surroundings.
Observing something beautiful often does more for you than searching for some truth in books, trying to achieve some goal or trying to heal some issue. People who have, for example, been trying to achieve a goal for a long time, without success, are well advised to take a break from their struggle and search and direct their attention to something about which not a bunch of resistance and desire has accumulated. This is how directing your attention to something supposedly “unrelated” to your goal can help you achieve it. Success is a matter of ENERGY, and often focusing on Beauty generates more energy than anything else.
This can be applied in many ways but the “focus on beauty” should not be applied in order to gain something, not as a strategy, but for the sake of enjoyment itself. Notice and breathe in beauty out in Nature. Notice beauty as you browse various websites and if you want, collect beautiful pictures on the harddrive of your computer. When you see something beautiful pay special attention to it, acknowledge it.
Begin to notice how looking at certain things or listening to certain things, uplifts you while other images and sounds tend to drag you down. Choose wisely what you give your attention to.
5. Relax Even More Deeply
Relax deeply. Deeper than the physical. Deeper than the mental.
As you sit there, stop…
…wanting to do something
…wanting to think something
…wanting to change something
…wanting to get rid of something
…wanting to acquire something
…wanting to know something
…wanting to achieve something
and sit. And perceive. And be. Forget everything you know, forget everything you are. Just for now. And be.
How do you feel now?
6. The Inner Coach
The inner coach knows more than any external source. The inner coach responds to what is uniquely appropriate for you and nobody else. Before addressing your inner coach, become aware that looking for answers anywhere other than yourself is a degradation of your inner divine knowing. Realize that, as a part of Infinity, you too have access to an infinite range of wisdom and information. Once that is accepted, address your own inner coach. Become silent. Ask questions. Vocalize or write down what answers come to mind. Get answers from yourself before consulting any teacher, book, program, workshop.
Infinity is ONE, not two. Duality is an Illusion. An example: There is really no such thing as “hot and cold”. There is only ONE variable, measured on ONE Thermometer…either warm or less warm. Otherwise there would be two thermometers. The same goes for up-down, left-right, love-hate, war-peace. These are artificial constructs of the mind that do not really exist. What is left or right in Infinity? So rather than thinking in terms of Duality you might want to think in terms of levels or scales. I will not say any more on this here to give you the opportunity to CONTEMPLATE this idea and its implications yourself.
8. Converting Fantasy into Memory
One reason some peoples visions do not manifest as reality is because they label it “imagination only”, “fantasy only” “some future event”. One way to bypass this filter is to focus or visualize a desire you would like to manifest but to pretend that it is a memory, that it has already happened, rather than something you are wanting to happen. If you can coax yourself into pretending it already happened the likelihood of it actually happening increases. At the very least you will experience an elevation of your inner state.
One way to do this (among others) is to remember something you were really doing yesterday. Remember yesterday, then insert the desired reality into yesterday, “remembering” how that too “happened”. You mix reality and imagination so that the body-mind have difficulty making the distinction. Then, let go of the memory, let go of what you held in mind, and go about your day. Since it has “already happened” there is no point in dwelling on it.
9. The Meaning of Life
What is the meaning of life?
Life has the meaning you give it.
The creative mind creates importance and meaning.
As a meditation, sit relaxed and look around yourself. Observe the various things in your surroundings as having no meaning at all. If you want, you can whisper to yourself that object X has no meaning. Neither does object Y. Then observe your thoughts and do the same.
This meditation will calm the mind and allow for the more meaningful (spirit) to come forth because secondary meanings have been released.
Another meditation involves noticing something you assign negative or positive meaning to and recognizing or telling yourself: “This meaning was created by me”. You see a garbage can and automatically label it as “ugly”. In this instance, stop yourself and recognize: “This meaning was created by me”. Let go of that meaning and simply view the object from a label-free perspective, the perspective infinite awareness would have. Or you see a beautiful person of the preferred sex and notice your inner reactiveness. You stop yourself and recognize: “This meaning was created by me”. Then, let go of the meaning and simply view the person from a label-free perspective, the perspective infinite awareness would have.
Do not turn this meditation into a ritual or training. Throughout your life, simply become aware of how meaning is created by you.
If too much importance is assigned to external realities (rather than Spirit/Infinity), ones attention becomes overwhelmed and sucked into illusions. Assigning too much importance to that which is perceived as positive or assigning too much importance to that which is perceived as negative, preoccupies the mind in resistance-desire mechanisms that waste a lot of energy.
When navigating down a stream in a boat, you neither want to assign too much importance to the alligator (otherwise you will start focusing and steering in the alligators direction or navigating awkwardly) nor to the mermaid (otherwise you will start navigating awkwardly and miss the rest of the scenario, miss the big picture).
Spiritual-practice main focus is the big picture rather than the detail. The general ambiance rather than the things one supposedly needs to attain or avoid. The context rather than the content of reality.
10. You could, but would you?
Mentally focus on something you would like to let go of. Then imagine someone pointing the barrel of a gun at your head. Imagine this person will shoot you if you do not let go of that specific item.
This simple visualization shows that you could let go of anything. The only question that then remains is: Would you? If a gun were pointed at you, you probably would.
Using this meditation on things you supposedly have “difficulty” letting go of, can be quite interesting.
11. How to visualize properly
The highest form of creative visualization and using imagination as a tool for spiritual growth is not to visualize in order to “manifest something” or “get something” or “heal something” but for the sake of the sheer joy of visualizing itself. To visualize beauty raises ones level of energy and much more so if it is not attached to any expected outcome but simply enjoyed. So one does not use this type of visualization so that “something happens later”, but so that something is happening right now! In creative visualization one enters three-dimensional realities that are pleasant, beautiful, vivid. While such a session may begin with willed effort, the scenario may take on a life of its own as one “allows” the images and stories to develop. In colloquial terms this is called “Daydreaming” but it does indeed heighten ones senses in all respects, not only on an imaginary level.
11. Sound and Intention
How much your intentions influence reality depends on the state of energy in which you voice them. In a normal state it is not enough to just voice an intention. The intention would have to be followed by appropriate action. In higher states of consciousness it is however possible to say something and have it come true 1-3 days thereafter.
One (of many) ways to temporarily experience a higher state of energy is by singing/voicing/chanting. In this specific Meditation you begin by chanting/voicing the sound aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa for a few minutes. You take a soft, slow and deep breathe in, and sing “aaaaaa” (the “a” is pronounced as in car) for as long as is comfortable. You repeat this for a few minutes, until your mind becomes fairly calm and you feel a heightened sense of perception.
Then you voice your Intention in-between the “aaaa”s. So its:
This is done until you feel the reality of your Intention or Gratitude for it, throughout your body and being.
In order for this to yield positive results, the entire Meditation + the Intention should be done in the name of the “most high” or in the name of “the highest good” or “the benefit of all”. Before choosing your intention make sure it is for your highest good. Make sure to voice it in present-tense or past-tense (as if its already happened).
12. Just Be
Sit and Be.
Notice that hearing happens naturally, no effort, goal, intention or self required.
Notice that seeing happens naturally, no effort, goal, intention or self required.
Notice that breathing happens naturally, no effort, goal, intention or self required.
Notice that thinking happens naturally, no effort, goal, intention or self required.
Notice that everything happens naturally, no effort, goal, intention or self required.
Be with what is as it is. Notice the elation.
13. Not Knowing
Look at some object, event, person or thought and think or whisper to yourself:
“I do not know anything about this”. And look at it.
Proceed to do this with various things, objects, events, thoughts until you feel humility and a deeper perception of things (rather than the surface-mind perception of them) re-emerges.
That which you are 100% certain of will manifest as reality.
1. Think of something you are absolutely certain of (such as “The sky is blue” or “I am sitting here”). Notice what certainty feels like.
2. Now think of something you would like to attract into your reality. As best you can, project the same feeling of certainty (that you just practiced) onto that reality.
Alternate between the two until you feel no difference between them.
When you are done, let go of the whole thing for now.
15. Reality Diffusion
In your minds eye, bring a problem-issue into focus. Look at that problem issue, while at the same time remaining aware of many other realities. This means you are looking at the issue and at the same time at other things. The issue is no longer the exclusive point of focus but is viewed along with many other things…anything…tennis rackets, presidents, childhood memories, billboard ads, cartoons, fantasies, etc. It takes about 3 to 5 minutes of this to diffuse negative thought-forms and emotions.