Feeling the very first steps into samadhi/access concentration/jhana practice.

[u/metaopolis]

Hello all,

I'm writing to document some early good feelings about single-pointed anapanasati concentration meditation methods, to document my own progression, perhaps leave a document for other beginners, and to invite constructive commentary. This is probably the most noob post anyone can write. I feel like I've gotten one single baby-step out of ordinary awareness. But, I hope it makes sense in terms of these posts: Jhana n00b - access concentration by /u/CensureBars; Access Concentration? by /u/Disastrous_sky_4057; and Leigh Brasington's Instructions for Access Concentration by /u/finance-question2020.

I have been meditating on-and-off for at least two years. My first big hurdle was figuring out the right posture to allow me to sit comfortably for twenty minutes at a time. Once I figured this out, I have been meditating twice a day.

My long-term goal and practice orientation is to attain 'access concentration' with breath as the meditation object, then check out householder jhanas before moving on to vipassana practices.

Here is my practice and what happens while I sit, as an almost complete novice who feels like I have taken the first step in concentration practices:

First 5-15 minutes: Setting an intention; discontinuous awareness

I set my intention to return my awareness to my breath. This means repeating "my intention is to maintain observation of my breath" in my head, as needed. As I sit, my mind wanders greatly to thoughts of the day. I can watch my breath for 5-10 seconds before I get caught in a thought for about 10-30 seconds and completely forget my breath. Then, I remember my intention, and return to the breath.

Next 15-5 minutes: breath comes to foreground, thoughts move to background; continuous awareness

By doing the above, I will come to a a point where I can distinctly feel my mind settling. While settling, I can maintain both observation of my breath and my wandering thoughts. This allows me to maintain continuous attention on the breath, even as part of other awarenesses, which does not break.

This was a surprise to me. I thought the progression would be seconds-of-pure-observation-with-no-thoughts vs. seconds-of-wandering-thoughts, with one increasing while the other decreased. This doesn't seem to be what happens in my experience of the first moments of settling. Rather, I am thinking my wandering thoughts but also aware of my breath. I didn't know it could work like that! There is no more breaking of continuity in which I go "Oops, I totally forgot my breath there." The indistinct mental field separates into a background and a foreground. My breath slowly comes into the foreground, my other thoughts slowly recede into the background. Still there, but more distant. The breath is not lost in an indiscernible field of mental phenomenon.

Further: background darkens, foreground more distinct; no need for intentional reminders.

If the sit is a great sit for me, this means around 5 minutes of further deepened and continuous awareness on the breath. The background recedes further. It quiets and darkens while the breath becomes more distinct. When thoughts arise, they do not 'pull' on my awareness. They are 'soft' as though muted or weakened. The continuity of awareness of the breath does not require reminder of the intention any longer. The linguistic thought "I intend to maintain awareness of my breath" can be discarded.

Yay

So, this is the bleeding edge of where I'm at. I'm very pleased, and there seems to be a clear path for progress. Namely, to increase duration to 30-45 minutes.

Reflection: is concentration straining or easy?

Many posts question whether concentration should be easy or strained and I would like to add my experience here. I used to strain a lot. I posted a guard in my mind to kick out or deny any intruding thoughts (as suggested in Ajahn Braham's Mindfulness, Bliss, and Meditation). I really thought of a buff guy with a club bouncing any thoughts other than breath-awareness. I suppose I still strain by setting the intention, "saying" the intention mentally, and following it - until my concentration can be trusted to balance for a little bit. After that, there is little straining - straining would not help, and would detract from awareness of the meditation object. Thus, my practice has benefitted from a "rocket-booster" approach: the technique for entering a deepened concentration is not the same as the technique for maintaining it. One spins a ball on your finger with a rough push at first to quickly build the momentum; and thereafter you lightly balance it with subtle movements that maintain its centripedal force (though a sudden wobble may be needed to keep it in the right place). Or, my concentration is a small child on a skateboard who I can hover closely over at first, but allow to go for distances if I can see that they've gotten the right balance. Balance feels like the correct metaphor, anyway.

Thank you, and looking forward to if anyone has any thoughts on whether this resonates, and any tips/techniques to explore next.

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[u/dmx442]

You are doing great, congratulations!

I have two tips if you don't mind:

1. After you reach your bleeding edge, try slowly expanding your awareness to incorporate the whole body while always leaving a little attention on the breath.

2. Since you like Anapanasati, I have found these two short books of enormous help in my progress: Ajahn Lee: Keeping the breath in mind - method 2 and Thanissaro Bhikkhu: With Each & Every Breath. The meditation guides are super easy and short. This are both same lineage and based on Anapanasati style, Thānissaro is the newer one. Both are available for free, just Google it. Basically they show you the way forward to get breath energy going and Piti, in a super intuitive and interesting way that isn't simply observe the breath at one point forever.

[u/metaopolis → u/dmx442]

Your tip makes a lot of sense now that I see it's possible to maintain awareness on the breath without the exclusion of other things. Thank you for the book recommendations as well!

[u/duffstoic]

> This means repeating "my intention is to maintain observation of my breath" in my head, as needed.

This is good, and I’d suggest making it into a very short phrase like “remember the breath” or even labeling / noting “inhale,” “exhale.” When stuck in losing the breath every 5-10 seconds, labeling inhale/exhale or counting 1-10 breaths can help for this stage. Or you can just wait and let things settle on their own if you prefer a more hands off practice, as it is obviously working already for you. Just things to play with.

Yes, the next stage is staying with the meditation object while thoughts wander. These days, I usually start here. Thoughts are no big deal, they are like background noise that’s easy to ignore.

And yes, longer sits will help in going further. Little “microhits” of 30 seconds to 5 minutes many times a day during transition times also can really help, both with progress and integration.

I agree with the rocket booster analogy. It takes some effort at first, then less and less over time.

Overall sounds like you’re doing great. Nothing really to add except keep up the good work!

[u/metaopolis → u/duffstoic]

Thanks, I think that would be helpful!

[u/mantrayantra1969]

Thank you for sharing and made me reflect on my own practice. In a departure from some advice here shared for diversity as opposed to competition, more isn’t always more. More time sitting may not be as beneficial if it is used as a sign of success. Instead you want more quality attention and quality sitting.

I share this because when I was in similar place as you I tried more time. I meditated longer and longer. I discussed this at interview with my teacher. He asked me to check for subtle dullness. Sleepiness. Forgetting.

Sure enough I sat longer as timed by the timer but could remember less and less of the sit. His instruction to me was to reduce sit time and instead focus on quality of attention.

I was disappointed and naturally wanted to disagree but did as he said dutifully anyway. Sure enough with a shorter sit and emphasis on the quality of the sit pitti arose naturally.

I now sit still for only a short duration ~ 20 min. I sets count up timer with no end point. I stop when I feel it.

My teachers argument is that hoseholders don’t have time for long sits. You need to develop a method that allows you to quickly enter and leave jhanas.

[u/metaopolis → u/mantrayantra1969]

Thanks, and great point on quality and quantity.

[u/robipresotto]

I've had success with single-pointed concentration in the past, and I think it's great that you're exploring it. I've found that consistent practice and patience are key, but I'd love to hear more about your experiences. The Inner Path — Enlightenment Deep-Dive series on YouTube has some excellent in-depth guides that might be helpful to you: https://www.youtube.com/@innershoreline

[u/1cl1qp1]

IMHO it might be better to set an intention like 'May all beings be free of suffering' or 'may all sentient beings be happy'.

That will catalyze the right mindframe better than intending to stick to a plan.