Practical Meditation Advice
10 Minute Non-Sleep Deep Rest (NSDR)
open.spotify.comA helpful phrase to remember when dealing with distractions of any kind is, let it come, let it be, let it go. Don’t try to suppress it, just let it come into peripheral awareness. Don’t engage the distraction or focus attention on it, simply disregard it and let it be in the background. Then, let it go away by itself. This is a passive process. Th
... See moreCuladasa John Yates • The Mind Illuminated - A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science
Let it come, let it be, let it go
Interestingly, what you consider the start and end of a breath cycle matters. We automatically tend to regard the beginning as the inhale and the pause after the exhale as the end. However, if you’re thinking about the breath in that way, then that pause becomes the perfect opportunity for your thoughts to wander off, since the mind naturally tends
... See moreCuladasa John Yates • The Mind Illuminated - A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science
To develop intentionally directed, stable attention, you must first have a clear understanding of its opposite, spontaneous movements of attention. Attention moves spontaneously in three different ways: scanning, getting captured, and alternating.
Culadasa John Yates • The Mind Illuminated - A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science
Begin with shorter meditations. I suggest 15 or 20 minutes each day for the first week or two. Then, increase the length of your sessions in five-minute increments weekly or every few days until you reach 45 minutes. Use a meditation timer rather than looking at a clock, and train yourself not to look at the timer. Just listen for the bell. Some pe
... See moreCuladasa John Yates • The Mind Illuminated - A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science
Evening Gatha
May I respectfully remind you, life and death are of supreme importance.
Time swiftly passes by and opportunity is lost.
When this day has passed, our days of life will be decreased by one.
Each of us should strive to awaken. Awaken, take heed, do not squander your life.
My sense, based on personal experience and observing others, is that you taking to the practice depends on your ability to catch a glimpse of non-duality. Try it out, and if you don’t experience an opening in any way after some exploration, I advise to return to a “bottom up” approach, with my usual recommendation being Vipassana practice as it’s s
... See moreJude Star • Exploring Meditation 3: Non-Duality and Direct Path
As fellow teacher Stephanie Nash is fond of saying, “A good meditation is one you did—the only bad meditation is one you didn’t do.” Take her wise advice to heart.
Culadasa John Yates • The Mind Illuminated - A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science

Extending attention and increasing introspective awareness
Source: The Mind Illuminated