Here are some things that I have learned over the years that may help you to reach the deep Jonas. Please understand that without the full process or another process that works, you will not be able to enter these states of mind using only these tips.
20 Tips to Help You Attain Deep Jhana Meditation States
- Find a Good System. Of course you won’t know it’s a good system for you until you try it. Try one and give it a good effort for a year. If you haven’t even reached 100% focus on the breath or feeling of the breath, then try another system.
- Meditate Daily. Meditate at least once per day for 20 minutes each time. If you can maintain your enthusiasm for it, meditate a couple of times each day. The main drawback to meditating more than 20 minutes per day is that some people get bored, and expect to see much more in the way of progress, and slowly deprioritize their practice and eventually quit.
- Wind Down before Your Session. Before you start meditating, take a few minutes to relax your body and mind. This will help you to focus on your breath and enter a deeper state of meditation. My recommendation is that you start thinking about your session 2 hours ahead of time and begin slowing things down so you can reach an ideal state where you’re READY to meditate when you finally sit to do it. I teach a number of things to help you do this.
- Let Go of Distractions. During meditation, it is important to let go of any thoughts or emotions that try to pull you away from your breath. This can be difficult at first, but with practice, it will become easier. Just re-focus on the feeling of the breath at the nose over and over. And over. And over. That’s the entire game at first. Win that game and you will ‘have all of the heavenly GLO-REE.’ (Bruce Lee).
- Don’t Try Too Hard. Trying too hard to reach the deep jhanas can actually hinder your progress. Instead, simply focus on your breath and let things happen naturally. Eliminate trying in your mind. During your session, eliminate any ideas of advancement, attainment, or moving forward.
- Be Patient. It takes time and practice to reach the Deep jhanas. Don’t get discouraged if you don’t see results immediately. It will probably take a year. It’s a long-term process, not something that will happen overnight – even if you’ve been a monk for 20 years. It may even take you longer than a year to reach the first Deep Jhana.
- Know It Is Possible. Believe that you can reach the Deep Jhanas. Others have. You are no different. Every human being who is capable of focusing on the breath over and over and over after being distracted, can reach these states of mind. It isn’t easy. It’s attainable though! This will help you to stay motivated and focused on your practice.
- Find a Good Teacher. Or, find a good process. Probably any of the teachers mentioned on this page can help you reach some level of Jhana – or at least concentration. If you’d like to reach the Deep Jhanas – contact me or go to visit the monastery in Burma called Pa Auk. Stay for some months. It is essential to find a good teacher and process to guide you on your journey.
- Attend a Meditation Retreat. Though I never have, I think there is some benefit in attending a long meditation retreat that can pull you out of your comfort zone and drop you into seemingly endless days of silence. Retreats can provide a supportive environment for deep meditation practice. I would suggest you practice as you wish during the retreat, not necessarily how you are taught at the retreat. Use the time the way you want to in order to progress along your path leading to the Deep Jhanas according to my teaching or someone else’s.
- Practice Mindfulness in Daily Life. Mindfulness is the practice of being present in the moment. By practicing mindfulness in daily life, you can develop the skills and awareness that seem to help you on the path to reaching the Deep jhanas.
- Experiment. There is no one-size-fits-all approach to meditation. Experiment with different techniques within the instructions Vern or another Deep Jhana teacher tells you. Find what works best for you. I’m referring to the simple variables here like sitting position, hand position, posture, length of time of sessions, etc. The main principles and teaching shouldn’t be changed.
- Be Ready for Change. The Deep Jhanas can be transformative experiences. Be open to the changes that may occur in your life as you progress on your meditation journey. Be ready for the disenchantment that occurs in which everything that was ever important to you falls away in a cloud of dust and doesn’t affect you any longer. Obviously, people with families and other obligations should think long and hard about whether entering Deep Jhana for any amount of time is a wise goal to aim toward.
- Trust Intuition. Your intuition is a powerful guide. If you feel like something isn’t right for you, even if it doesn’t make sense to others, trust it. Then ask your teacher for guidance.
- Don’t Give Up. Perseverance is essential in this quest for the Deep Jhanas. Nobody gets there doing just a little bit. Nobody gets there without a very focused effort. Reaching the Deep Jhanas can be a challenging journey. But if you are willing to put in the effort, it is possible.
- Enjoy the Journey. The journey to the deep jhanas is just as important as the destination. Enjoy the process of self-discovery and growth that comes with meditation. Keep a journal and write down everything about your session. Especially focus on the benefits you see in yourself as your practice goes forward. This will keep you motivated to continue – which is super important!
- Be Kind to Yourself. Meditation can be frustrating at times. But it is important to be kind to yourself and not give up on yourself. Don’t beat yourself up over not progressing as fast as you think you should. Don’t make this a race. Don’t make it so important that it eclipses other important things in your life. In fact, the more important you make your practice in your life, the less likely you are to see immense gains quickly. It is just a function of the process. I think people who do the work and put in the time required without going overboard can progress more easily than those who put unrealistic expectations on progress.
- Surround yourself with supportive people. Having a community of people who support your meditation practice can be helpful.
- Consistency is Key. It is important to meditate at least once per day for 20 minutes per session. During that 20 minutes, you should be actively focusing on the feeling of the breath at the nose for 10 of those minutes. If you cannot, then you may not be winding down enough before starting your session. You can book a coaching call with me to cover this topic in depth. Winding down properly is essential.
- Downplay Major Successes. When you reach a milestone in your meditation practice, don’t make a big deal about it. Take it in stride. Tell your teacher if you want, but it’s even better to keep it quiet. A secret in yourself. A quiet confidence that knows progress has been made and a reconfirmation of commitment to keep practicing no matter how boring it may be!
- Don’t be Dissuaded. The mind will fill you with tiny or big issues that seem overwhelming. Mostly just doubt. Persevere through any and all of the mind’s attempts to put you off your meditation session. You are ALWAYS moving forward as long as you are meditating daily. There are benefits happening under the surface that you may never even be aware of. There are changes happening inside the mind CONSTANTLY. Not all of them are evident. Keep going!