I occasionally visit a Buddhist discussion forum to see what people are talking about, though I don’t participate myself. Recently, someone asked if the “nimitta” experiences in meditation are due to sensory deprivation.
If you’re unfamiliar with “nimittas,” they are unique experiences in meditation that signal deepening practice. They come in various forms across the senses. For instance, you might see a light in your mind, feel a fine sensation like silk drawn between your fingers, or hear your breath internally. The term “nimitta” means a “sign” or “hint,” indicating that your practice is going deeper. If you pay attention to these signs, your meditation can deepen even more. Imagine being lost in the dark and seeing the faint glow of a town’s lights—those lights guide you, just like nimittas guide your meditation practice.
Contrary to the idea that they result from sensory deprivation, nimittas arise when you become more immersed in sensory experiences. As your mind fills with sensation, thinking diminishes, reducing inner chatter. This isn’t the “blank mind” some newcomers expect but rather a focused awareness on the body rather than thoughts.
In my experience, many nimittas involve synesthesia—a crossover of sensory signals. For example, some people might see colors when they hear specific words. This crossover is automatic and consistent, not imagined. Synesthesia is quite common; a study in Scotland found it in 4.4% of 500 people studied. With a roomful of meditators, it’s likely some will experience this, especially as their minds calm during meditation.
As your mind stills, you may notice subtle sensations linked to your breathing, like a tactile quality not tied to physical movement. Mental calm might appear as inner light or a feeling of stillness surrounding you. You might feel warmth or light radiating from your heart when experiencing kindness. These nimitta experiences deepen as your mind calms, absorbing your focus and calming your mind further.
Not all experiences in meditation are beneficial. Some, which I call “para-nimittas,” are the result of sensory deprivation and can actually hinder deeper meditation. These occur when your mind calms, but you aren’t fully attentive to physical sensations. This lack of stimulation can lead to dream-like states or sensations such as swirling lights, illusory body movements, or out-of-body experiences—none of which help deepen meditation.
When such experiences arise, it’s best to ignore them as they can distract you, much like a dream when half-awake. Instead, focus on grounding yourself in the vividness of your physical sensations, like noticing how different aspects of your breathing relate to each other. This sharpened attention will fill your mind with sensory experiences rather than depriving it.
True nimittas are stable and pleasant, unlike the disorienting or uncomfortable para-nimittas. Although para-nimittas indicate that your mind is calming down, they show a need for more depth in your bodily awareness. Those prone to para-nimittas may also experience true nimittas. Even if you don’t experience either, that’s perfectly fine as they are helpful but not essential.
If you encounter these distracting experiences, challenge yourself to observe the intricate details of your bodily sensations. This heightened focus will help you stay grounded and deepen your meditation practice.