{"id":103093,"date":"2023-05-16T11:21:06","date_gmt":"2023-05-16T15:21:06","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=103093"},"modified":"2023-05-26T15:34:42","modified_gmt":"2023-05-26T19:34:42","slug":"meditation-states","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/meditation-states\/","title":{"rendered":"The 3 Meditation States: Sam\u0101dhi, Sati, and Bodhi"},"content":{"rendered":"\n

What is meditation<\/a>? What are the three meditation states everyone should experience?<\/p>\n\n\n\n

According to The Mind Illuminated<\/em>, there are three meditation states that will help you stay in the moment<\/a>: concentration, mindfulness, and enlightenment. Each state has unique benefits that anyone can take advantage of.<\/p>\n\n\n\n

Let’s look at these states below and how to achieve<\/a> them.<\/p>\n\n\n\n\n\n\n\n

What Is Meditation?<\/strong><\/h2>\n\n\n\n

According to the authors, meditation is training yourself to experience meditation states that improve your life. <\/strong>A meditation state is a way of perceiving and experiencing the world.<\/p>\n\n\n\n

Meditation has roots in Buddhism. <\/strong>More than two millennia ago, the Buddha<\/a> introduced meditation as a pathway to experiencing enlightenment\u2014<\/em>freedom from suffering<\/a>. Since then, Buddhist teachers and scholars have further developed Buddhism by reorganizing and adding to the Buddha\u2019s teachings.<\/p>\n\n\n\n

(Shortform note: When the authors use the term \u201cmeditation,\u201d they\u2019re referring specifically to meditation with roots in Buddhism. Many religions have their own unique kinds of meditation<\/a>. Furthermore, not all meditation experts conceptualize meditation as a type of mental training. For example, some wellness experts frame meditation specifically as a relaxation technique<\/a>.)<\/p>\n\n\n\n

Meditation State 1: Concentration<\/strong><\/h3>\n\n\n\n

According to the authors, sam\u0101dhi<\/em><\/strong>\u2014also known as concentration\u2014involves controlling what to focus on and how long to focus on it.<\/strong> We\u2019ll call what you focus on your focal point<\/em>.<\/p>\n\n\n\n

Concentration is likely something you already do in everyday life\u2014for instance, you might concentrate on listening to an album. When you practice meditation, you strengthen your ability to concentrate on your chosen focal point even as distractions threaten to steal your attention.<\/p>\n\n\n\n

(Shortform note: The authors primarily use the term \u201cstable attention\u201d to describe this mental state, emphasizing both the act of focusing (\u201cattention\u201d) and the ability to sustain that focus (\u201cstable\u201d). In this guide, we instead use the term concentration. This term\u2014one you likely already use in everyday life\u2014emphasizes the authors\u2019 point that everyone already has some degree of experience achieving this mental state. Realizing this may make the earliest steps of meditation less daunting.)<\/p>\n\n\n\n

When cultivating concentration, most meditators choose their breath as their focal point. <\/strong>Novice meditators often find that distractions such as sounds, bodily sensations, and memories make it hard to sustain their focus on their breath. However, as they hone their concentration skills, they\u2019re eventually able to focus on it for long periods of time.<\/p>\n\n\n\n

(Shortform note: In Mindfulness in Plain English<\/em><\/a>, <\/em>Bhante Gunaratana explores why your breath is an effective focal point<\/a>. First, your breath is always with you and free to access. <\/strong>Second, your breath is a better focal point than other ever-present, free bodily sensations (like your heartbeat) because you can easily control it (by changing its pace and depth). Therefore, focusing on it presents a valuable challenge\u2014observing and experiencing the breath without<\/em> trying to control it. This strengthens your overall meditation skills since meditation is all about observing and experiencing the present instead of controlling it.)<\/p>\n\n\n\n

Meditation State 2: Mindfulness<\/strong><\/h3>\n\n\n\n

Sati<\/em><\/strong>\u2014also known as mindfulness\u2014is an advanced type of concentration. <\/strong>The authors say that you\u2019re in a state of mindfulness<\/a> when these two conditions are true:<\/p>\n\n\n\n

  1. Your concentration on your focal point is strong<\/strong>, <\/strong>meaning you observe or experience it deeply. For instance, strong concentration on your breath might involve noticing subtle sensations, like the feeling of air passing over the roof of your mouth.<\/li>
  2. While you maintain your strong concentration, what we\u2019ll call your <\/strong>background awareness <\/em><\/strong>is also strong<\/strong>. This is your awareness of sensations and mental experiences beyond your focal point, such as memories, emotions, smells, and sounds.<\/li><\/ol>\n\n\n\n

    By saying that mindfulness involves both strong concentration and<\/em> strong background awareness, the authors advocate for balancing these two types of attention.<\/p>\n\n\n\n

    According to the authors, when you\u2019re in a state of mindfulness, you experience the benefits of strong concentration and<\/em> the benefits of strong background awareness. <\/strong>Think of this as experiencing both depth and breadth. <\/em>Strong concentration on one focal point provides depth\u2014detailed, thorough observation of a single thing. By contrast, strong background awareness provides breadth\u2014a full picture of your present experience. <\/p>\n\n\n\n

    Meditation State 3: Enlightenment<\/strong><\/h3>\n\n\n\n

    According to the authors, enlightenment (also called bodhi, awakening, <\/em>and liberation)<\/em> is the most important mental state and the ultimate goal of meditation<\/a>. <\/strong>Like how mindfulness requires strong concentration, enlightenment requires strong mindfulness. <\/strong>As you strengthen your mindfulness, you experience what the authors call insights (vipassan\u0101): <\/em>epiphanies that dispel your illusions about life, revealing how it really<\/em> is. These insights, which we\u2019ll call \u201crealizations,\u201d enable you to reach enlightenment<\/a>. <\/p>\n","protected":false},"excerpt":{"rendered":"

    What is meditation? What are the three meditation states everyone should experience? According to The Mind Illuminated, there are three meditation states that will help you stay in the moment: concentration, mindfulness, and enlightenment. Each state has unique benefits that anyone can take advantage of. 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