Logic Tree diagram

How to Get Better at Meditation

Key Takeaways
  • Techniques Matter. Transitioning from intermediate to advanced meditation requires adopting and understanding nuanced practices.
  • Addressing Advanced Obstacles. It’s crucial to identify and manage subtle challenges, such as over-analysis and plateauing.
  • Beyond the Cushion. Successful advanced meditation integrates practice into daily life and seeks continual growth.

Executive Summary

Meditation is a journey of self-discovery and growth. For those who have moved past the rudiments and seek a deeper understanding, this article provides a comprehensive guide. Highlighting the transition from intermediate to advanced stages, it outlines sophisticated techniques, from intricate mantra meditations to profound visualization exercises. It doesn’t shy away from addressing the unique challenges that experienced practitioners face: subtle distractions, over-intellectualization, and the often-frustrating feeling of hitting a plateau. Yet, the piece emphasizes that meditation isn’t just a solitary seated practice. The true hallmark of an advanced meditator is the seamless integration of mindfulness into daily life and the commitment to ongoing learning, whether through retreats, peer groups, or traditional texts. In essence, for those seeking to deepen their meditation journey, this article offers a roadmap to navigate the advanced landscape of this age-old practice.

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Meditation, in its essence, is not just a trend but a profound practice with ancient roots. While many are familiar with introductory techniques, the landscape of meditation offers depths that are often uncharted by the casual practitioner.

The goal of this guide is not to rehash basic meditation instructions. Instead, we aim to address the needs of those who have been practicing regularly and wish to take their experience to a more advanced level.

This guide will discuss the transition from a beginner to an advanced practitioner, delve into specialized techniques tailored for depth, address common obstacles faced at advanced levels, and provide insights into maintaining a long-term advanced practice.

For those committed to deepening their meditation journey, this guide will serve as a roadmap, bridging the gap between intermediate and advanced practice.

Transitioning from Beginner to Advanced Meditator

The shift from a beginner to an advanced meditator is not merely about increasing time spent in practice but about refining the depth and quality of that practice.

Depth of Practice. As a beginner, meditation often centers on achieving basic mindfulness and calming the mind’s immediate chatter. As one progresses, there’s a need to delve deeper, exploring nuanced layers of consciousness and more intricate mental patterns.

Consistency Matters. Regularity in meditation isn’t just about discipline. It establishes a foundation that allows for deeper exploration and realization of benefits. Simply put, the more you practice, the better you get, and the more profound your insights become.

More than a Routine. For advanced practitioners, meditation isn’t confined to a session; it begins to influence daily life. It’s not just about the act of sitting in a meditative posture but integrating mindfulness into everyday activities and decisions.

This transition requires a pragmatic approach. It’s about sustained practice, continuous learning, and readiness to face new challenges and discoveries head-on.

Advanced Techniques

Body Scans. This isn’t merely about recognizing sensations. It requires an understanding of energy flow, identifying blockages, and achieving greater self-awareness.

Mantra Meditation. Beyond simple repetition, advanced mantra meditation focuses on understanding the vibrational significance of chosen mantras, their origins, and their potential impacts on consciousness.

Visualization. At an advanced level, visualization is not just about seeing an image. It’s about the deep engagement with the constructed imagery, manipulating these constructs for therapeutic or insightful outcomes.

Metta (Loving-kindness) Meditation. This technique goes beyond sending goodwill to loved ones. Advanced practitioners cultivate compassion for all sentient beings, breaking barriers of familiarity or personal bias.

Insight Meditation (Vipassana). While beginner and intermediate levels introduce the practitioner to observing thoughts, advanced Vipassana delves deeper into the subconscious, breaking down deep-seated patterns and ingrained beliefs.

Thuriyatheetha Meditation. This technique brings the meditator to a state beyond the known realms of consciousness, challenging even seasoned meditators.

Panchenthria & Pancha Bootha Navagraha Meditations. Rooted in ancient teachings, these techniques involve meditating on specific elements and cosmic entities, bringing about profound shifts in perception.

Nine Center Meditation. This approach focuses on the nine centers of spiritual energy in the body, demanding not only awareness but also the ability to channel energy effectively.

Divine State Meditation. As the name suggests, this method aims to connect the practitioner with the highest states of consciousness, merging the individual self with the universal.

Exploring these techniques can provide both challenges and insights. The key is persistence, coupled with an open mind that’s ready to learn and adapt.

Physical Aspects: Beyond Just Sitting

Posture Importance. An effective meditation session isn’t merely a result of mental effort. The physical posture plays an integral role. The alignment of the spine, positioning of the legs, and the orientation of the head can significantly impact circulation and neurological function. An optimal posture ensures energy flows without hindrance, promoting sustained concentration and avoiding physical ailments in longer sessions.

Advanced Breathing Techniques and Pranayama. The breath is a bridge between the mind and body. While most are introduced to basic breath awareness early in their meditation journey, advanced stages bring techniques like pranayama to the forefront. Methods such as ‘Ujjayi’, ‘Anulom-Vilom’, and ‘Bhastrika’ are not just breathing patterns; they influence the autonomic nervous system, potentially enhancing cognitive function and emotional stability. Incorporating these systematically can unlock deeper realms of consciousness.

Mudras. Far from being mere symbolic gestures, Mudras are potent tools in the meditator’s arsenal. Rooted in ancient traditions, they are believed to modulate energy flow and impact brain function. For example, the ‘Gyan Mudra’ (tip of index finger touching the tip of the thumb) is said to boost concentration and memory, making it a valuable addition to contemplative practices.

Integrating these physical aspects is vital for those advancing in their meditation journey. They serve as foundational pillars, ensuring that the meditator’s body complements, not hinders, the mind’s endeavors.

Common Obstacles in Advanced Meditation

Expectations. One of the most subtle hindrances in advanced meditation is the anticipation of specific outcomes. While beginners might be content with moments of calm, intermediates might mistakenly seek continual transcendental experiences. These expectations can prevent genuine progress. It’s essential to approach each session without preconceived notions.

Over-Analysis. As understanding deepens, there’s a risk of becoming overly analytical. Dissecting every experience or sensation during meditation can be counterproductive. While reflection has its place, during meditation, it’s more beneficial to observe without judgment.

Physical Discomforts. Prolonged sessions can lead to new physical challenges. It’s crucial to differentiate between minor discomforts that arise from prolonged sitting and genuine pain. While the former might be an aspect of the practice to observe and learn from, the latter should be addressed, possibly with adjustments in posture or even consulting a health professional.

Distractions. With progress, distractions evolve. Subtle internal distractions, such as clinging to pleasant meditative states or avoiding unpleasant sensations, can arise. Recognizing and navigating these requires sharpened awareness.

Plateauing. After initial rapid progress, many practitioners feel they’ve hit a plateau, where it seems they aren’t making any further progress. It’s essential to understand that meditation is not linear. These phases are natural and often precede significant breakthroughs.

Confronting obstacles is inherent in deepening any skill, and meditation is no exception. Recognizing and addressing these challenges with patience and persistence ensures continued growth in one’s meditative journey.

Integrating Meditation into Daily Life

As one’s meditation practice deepens, the distinctions between the meditative state and everyday awareness begin to blur. It’s no longer just about the dedicated minutes or hours on the cushion but about carrying that mindful presence into every facet of daily life.

Continuous Awareness. Advanced practitioners often report a heightened sense of awareness throughout the day. This isn’t limited to the breath or bodily sensations but extends to thoughts, decisions, and interactions. The essence is to witness life events without undue attachment or aversion.

Engaging, Not Escaping. Meditation, at an advanced level, is not an escape from daily life but rather a tool to engage with it more profoundly. It’s about processing experiences in real-time, understanding reactions, and making conscious choices.

Daily Application. The insights gained during meditation can guide actions, decisions, and reactions. Whether it’s managing stress, dealing with conflicts, or simply enjoying a moment, meditation offers a framework for more intentional living.

Incorporating meditation into daily life transcends formal practice. It’s the bridge between isolated sessions and a life imbued with mindfulness.

Maintaining Long-Term Practice

The longevity of a meditation practice is testament to its depth and the practitioner’s commitment. As with any long-term endeavor, sustaining motivation and ensuring consistent growth requires strategy.

Regular Retreats. Engaging in meditation retreats or intensive sessions can be beneficial. These settings offer an environment dedicated to introspection and can revitalize one’s practice.

Advanced Groups and Teachers. Interacting with fellow meditators or seeking guidance from experienced teachers can offer new perspectives and address specific challenges. The value of a knowledgeable mentor or a like-minded community cannot be understated.

Traditional Texts. Engaging with foundational texts and scriptures can deepen understanding. These writings often provide context and insights that enrich the modern practitioner’s experience.

Consistency, coupled with the willingness to learn and adapt, is pivotal in maintaining and enhancing one’s journey through advanced meditation.

“An ounce of prevention is worth a pound of cure.” — Benjamin Franklin

Dealing with Profound Experiences

As meditation deepens, practitioners might encounter intense or unexpected experiences. These can be both enlightening and unsettling.

Deep Insights and Jhanas. Achieving deep insights or entering jhanas (states of concentration) can be transformative. They offer glimpses into the mind’s potential and the nature of existence. However, they should be approached with caution and not be the sole aim of the practice.

Grounding After Intense Sessions. Post-meditation, it’s essential to take time to ground oneself, especially after profound experiences. This can involve simple actions like walking, consuming a light meal, or engaging in routine tasks.

Seeking Guidance. If an experience is particularly challenging or puzzling, discussing it with an experienced teacher or practitioner is advisable. They can provide clarity and context, ensuring the experience contributes positively to one’s meditation journey.

Recognizing and appropriately managing profound experiences ensures they serve as catalysts for growth rather than becoming hurdles.

Integrating Meditation into Daily Life

While dedicated meditation sessions are crucial, the integration of its principles into daily activities is equally significant.

Consistent Mindfulness. Viewing meditation not solely as a set-aside practice but as a continuous application of mindfulness can lead to more immediate results. This involves maintaining awareness during routine tasks and interactions.

Embodying Meditation. The act of being present isn’t confined to the meditation cushion. It’s about actively bringing the calm and focus achieved during meditation to various facets of life, from decision-making to interpersonal relations.

Tools for Engagement. Meditation should not be seen as an escape from the world but as a tool that equips one to engage with it more effectively. By internalizing this, the practitioner can ensure that the benefits of meditation permeate all aspects of their life.

For the committed meditator, every moment offers an opportunity for mindfulness, thereby making life itself a meditation.

Maintaining Long-Term Practice

Sustaining an advanced meditation practice requires more than just daily sessions. It’s a commitment to continuous growth and refinement.

Regular Retreats. Periodic retreats, be they weekend or longer, can revitalize and deepen one’s practice. These focused sessions, often in group settings, allow for undistracted immersion.

Advanced Meditation Groups. Engaging with fellow experienced meditators can provide both support and diverse perspectives. Group discussions or group sittings can prove beneficial for problem-solving and motivation.

Engaging with Traditional Texts. Delving into foundational meditation texts can offer deeper insights and contextualize one’s practice within a broader tradition.

Seeking Guidance. No matter the level of proficiency, there’s always room for growth. Regularly consulting with more experienced practitioners or teachers can help in refining technique and understanding.

The journey of meditation is lifelong. Ensuring a structured approach and continuous learning can keep the practitioner engaged and evolving.


The journey of meditation is lifelong and layered. As practitioners evolve from beginners to advanced meditators, the landscape changes, offering deeper insights and new challenges. This progression requires not just refined techniques but also an understanding of subtle obstacles and a commitment to weave mindfulness seamlessly into daily routines. Embracing advanced practices, acknowledging challenges, and consistently seeking growth both on and off the cushion ensures that one’s meditative journey remains dynamic, transformative, and fulfilling. As with any profound endeavor, continued exploration and dedication are the keys to unlocking the profound rewards of advanced meditation.