On a Buddhist discussion forum that I occasionally browse, someone asked if “nimitta” experiences in meditation are due to sensory deprivation. Nimittas are slightly unusual experiences that can crop up during meditation and are generally thought to be helpful. They come in many forms and can engage any of the senses. For example, you might see a light in your mind, feel a subtle sensation as if a fine silk thread is being drawn between your fingertips, or hear the sound of breathing internally rather than through your ears.
The word “nimitta” means a “sign” or “hint.” When these experiences occur, they indicate that your meditation practice is deepening. If you pay attention to this hint, you’ll be able to dive even deeper. Imagine being lost in the dark and seeing the faint glow of a town’s lights in the distance. Those lights guide you toward the town, becoming clearer as you move closer. Similarly, a nimitta serves as feedback, guiding you toward deeper meditation.
However, these experiences aren’t the result of sensory deprivation. True nimittas arise as we become more immersed in our sensory experiences, noticing more detail. As the mind fills with these sensations, there’s less room for thinking, which reduces inner chatter. This doesn’t mean the mind goes blank; it’s more absorbed in bodily sensations rather than thoughts.
Many nimittas I’ve encountered or heard about seem to involve synesthesia, where information from one sensory channel is represented in another. For instance, some people might see a specific color when they hear certain words. Synesthesia is somewhat common; a study in Scotland found that 4.4% of people experienced it. In a typical meditation room with 24 people, odds are one of them has synesthesia. But more people might have a mild form of it that becomes noticeable when the mind is calm, such as during meditation.
As the mind quiets and we become more sensitive, we might notice tactile qualities linked with breathing or mental calmness represented as inner light or stillness. When experiencing kindness, you might feel warmth or light from the heart. Paying attention to these nimitta experiences helps the mind calm further.
There are other experiences in meditation that resemble nimittas but don’t deepen meditation. These arise from sensory deprivation and are more like distractions. Let’s call them “para-nimittas.”
Sensory deprivation can occur if the mind calms but you’re not deeply aware of the physical sensations in your body. With less input from the body and mind, odd things can happen, like dreamy lights or sensations of floating. These experiences are distractions and aren’t helpful for deepening meditation.
If para-nimittas appear, it’s best to ignore them. They’re like getting caught up in a dream, pulling you away from clear attention. Instead, focus more on physical sensations. Notice the feelings of the body and breathing in detail. For instance, observe the flow of air in your head, the movements in your ribcage, and the sensations in your belly. This helps you become more absorbed in the present moment.
True nimittas are steady and pleasing, while para-nimittas can be trippy, scary, or disorienting. While para-nimittas aren’t useful to focus on, they indicate that your mind is starting to quiet down. If you experience these, it shows something positive is happening, even if they aren’t true nimittas.
And if you don’t experience either true nimittas or para-nimittas, that’s okay. Not everyone encounters these, and while true nimittas are helpful, they’re not essential for meditation.
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