This heading reeks of sacrilege: meditation is not a goal oriented activity – how on earth can anyone contemplate "benchmarking" it?
Well, I've gone ahead and did it. The point is that there are qualitative differences between different meditation sessions: sometimes it "just works", and sometimes it feels like a complete waste of time. What makes the difference?
Meditation involves training the mind – and whenever training is involved, performance criteria are involved. So while Meditation Benchmarks may not appeal to the spiritual purists, it may make a whole lot of sense to busy people who don't have years to figure out how to do it effectively. The point is that there are a number of practical, almost tangible things that influence the quality and effectiveness of meditation. I admit that the majority of meditation "outcomes" are completely uncontrollable and unpredictable. These Benchmarks describe the factors that we can deliberately influence.
I believe that if people can allow themselves to be drawn deeply enough into Silence JUST ONCE, their personal yearning for it will be awakened and they will long to seek and find it more times. May this controversial approach serve this purpose!
Definition of Meditation:
Quietening the conscious mind by deliberately aiming and sustaining attention only to a chosen point of focus.
Key to the Benchmark:
Level 0 = No attempts or intentions to quieten the mind
Level 1 = The intention to quieten the mind is present, but there is no matching behaviour
Level 2 = There is observable external "meditation behaviour" (i.e. person sits down to
meditate) but internally there is no focus; the conscious mind remains as active
as ever.
Level 3 = Quietens the mind by deliberately aiming and sustaining attention to a chosen point of focus. (According to these benchmarks, this means "getting it right")
Level 4 & 5 = "Bonus" experiences. These experiences are beyond our conscious control, and it is not appropriate to set them as objectives. When they happen, they happen and it's great. But Level 3 is GOOD ENOUGH!!!
Level 0
Avoids silence and/or being alone – makes sure the TV, radio or music is on throughout the day. Watches TV, reads, goes out or socialises to "take a break" from everyday life.
Level 1
Conscious yearning for quietness and peace, but does not act on it. Feels guilty about not meditating, but still doesn’t do anything about it. Watches TV, reads, goes out or socialises to "take a break" from everyday life.
Level 2
Puts aside quiet time. Has no particular focus in the exercise. Thoughts pop in and out of the mind continuously, e.g. mentally busy making To Do lists, planning, recalling recent of long-gone events, worry about the future, brood about present circumstances. Easily distracted by external stimuli. Keeps an eye on the clock to see ‘when the time is up’.
Level 3
Puts aside quiet time in a disturbance-free environment. Has a clear focus for the exercise (e.g. breath, a mantra, symbol, body awareness etc.) Becomes aware when other thoughts enter the mind, and brings attention back to the focus of the exercise – this may happen several times during the meditation. Not easily distracted by external stimuli. When aware that the mind has wandered, brings attention back to the point of focus.
Level 4*
Level 3, plus intense experience of silence/quietness/stillness. Mind stays focused on the exercise for prolonged periods. Loses track of time – surprised by the alarm at the end of the period. Deep sense of peace, calm, centeredness.
Level 5*
Level 4, plus a profound experience of ‘One-ness’ with all that is, that may be difficult or impossible to capture accurately in words afterwards.
Cautionary notes about Level 4 & 5 Experiences
Meditation has many faces and facets. Level 4 and 5 experiences are obviously deeply pleasant and rewarding, and in a way can be as seductive as gambling: you pitch up for meditation, because you never know whether you may hit the jackpot of a Level 4 or 5 experience today!
However, we will be wise to take Jon Kabat-Zinn's reminder to heart: "Meditation can be fraught with thought and worry and desire, and every other mental state and affliction known to frequent human beings. It is not the content of your experience that is important. What is important is our ability to be aware of that content, and even more, of the factors that drive its unfolding and the ways in which those factors either liberate us or imprison us moment by moment and year in, year out."
The above is of course particularly true when you choose "awareness of my thoughts-and-feelings" as your point of focus… which means that you "allow everything", as long as you maintain your position as observer of your thoughts.
Bottom-line: You will probably be graced by Level 4 & 5 experiences from time to time… but remember to allow yourself deep satisfaction for every Level 3 experience!
Checklist of Reasons to Meditate... |
