Mastering the Art of Entering Jhāna (or Dhyāna in Sanskrit)

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Mastering the Art of Entering Jhāna (or Dhyāna in Sanskrit)

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Mastering the Art of Entering Jhāna (or Dhyāna in Sanskrit)

I’d like to introduce you to a straightforward four-step method for developing jhāna. With some practice and tweaking, this method can make it significantly easier to attain the first jhāna. Once you access the first jhāna, the remaining three jhānas become more accessible, although achieving deeper levels of absorption usually requires substantial experience with the first level.

But first, what exactly is jhāna?

During meditation, we can sometimes become fully absorbed in our direct sensory experience rather than our thoughts about that experience. This absorption represents a shift to a more stable and enjoyable state of being. When this happens, our distracted thoughts disappear, the mind becomes calm, and we feel a deep sense of happiness and vitality. This state of absorption is not fleeting; it can persist for quite some time. Often, we might not want the meditation session to end because the experience feels so fulfilling.

Jhāna (or dhyāna in Sanskrit) translates to “meditation” or “absorption.” This state arises when the five hindrances—ill will, sense desire, restlessness and anxiety, sloth and torpor, and doubt—are overcome. In this distraction-free state, our mind becomes naturally joyful and focused.

There are four levels of jhāna. Each level is progressively deeper, quieter, and more fulfilling than the one before it. These levels collectively make up “sammā samādhi” or right concentration, part of the eightfold path in Buddhism.

Different Buddhist schools place varying degrees of emphasis on the jhānas. Some teachers dismiss them as irrelevant or even as dangerous distractions because they believe the pleasure involved might lead to attachment. However, early Buddhist teachings highlight their importance, especially for enlightenment. The Buddha’s enlightenment occurred right after he realized that jhāna was the path to liberation, embracing the joy and pleasure it brought.

To genuinely liberate ourselves and others from suffering, deepening our experience of jhāna is crucial.

Commonly, in meditation, we start by focusing on the breath but eventually find ourselves lost in thoughts or inner dramas. Our distractions are relentless and dream-like, often slipping away as we regain mindfulness. But occasionally, a significant shift happens—a sense of natural joy and ease sets in.

Most people experience this only during intensive meditation retreats. It can appear random or sporadic. Some people are naturally inclined towards jhāna, finding it easily, although they might not be able to explain how they achieve this state.

The rarity and perceived randomness of jhāna stem from the lack of systematic teaching on how to prepare for these absorption states. Few people learn the specific skills and attitudes necessary for jhāna. Instead, they are often just told to meditate more.

Many teachings on jhāna simply reiterate information from ancient manuals, offering lists of jhāna factors without practical guidance.

So how can we systematically cultivate deeper meditative absorption? How can we move from sporadically experiencing jhāna to making it a regular part of our practice?

Here’s a practical method I’ve found useful, broken down into four stages:

Before starting, it’s important to lead an ethical life outside of meditation. The mind you carry into meditation is the same one you use in daily life. Unethical behavior like constant criticism or anger can hinder joy during meditation.

My approach builds on traditional jhāna factors from early Buddhist scriptures. Unlike later interpretations, the original teachings describe four main factors for the first jhāna: aliveness (pīti), happiness (sukha), initial thinking (vitakka), and sustained thinking (vicāra).

Pīti, often translated as “rapture,” is better understood as physical pleasure and energy. It can feel like a sense of ease, warmth, relaxation, or tingling in the body.

Sukha refers to joy, an emotion that arises when the mind is free from distractions.

Vitakka and vicāra, both forms of thought, still exist in the first jhāna. Vitakka involves initial thoughts that don’t lead to more thinking, like “this meditation is going well.” Vicāra refers to sustained, mindful thought, like counting breaths.

Effective thinking during meditation doesn’t distract but helps deepen the connection with the experience.

To cultivate jhāna, focus on these four factors not just as indicators of success but as items to develop:

1. Calm the Mind:
– Adopt “soft eyes” by relaxing your eye muscles and letting your focus be slightly unfocused. This will instantly calm your mind and make your inner attention more open and receptive. Rather than focusing narrowly, aim to be aware of your entire visual field effortlessly. This method also involves using thought to quiet thought. For instance, using reminders like “releasing, resting, revealing” can direct your attention and maintain calmness.

2. Develop Physical Aliveness (Pīti):
– Observe the breathing throughout the entire body using “soft eyes.” This broad attention leads to richer and more fascinating experiences, allowing the mind to stay present and absorb more profound relaxation and energy sensations.

3. Cultivate Joy (Sukha):
– Approach your meditation with a warm, appreciative attitude—what I call “kindfulness.” Observing your body kindly can make it relax and respond positively, leading to enjoyable sensations throughout.

4. Combine Calmness, Aliveness, and Joy:
– Use initial and sustained thoughts to direct your attention toward your experience, enhancing the sense of calm, aliveness, and joy. When these factors are well-established, your meditation practice flows into jhāna naturally.

To summarize, focus on developing calmness, appreciating bodily aliveness, and cultivating joy during your meditation. This method will help make jhāna a consistent part of your practice, rather than an occasional occurrence. Remember not to grasp for these states but to enjoy each moment, allowing the experience to unfold naturally.