Recently I’ve been using a new way of meditating and he has made a huge difference in the way I perceive myself and the world around me.
I actually don’t have a name for this new meditation techniques. Maybe I’ll call it “Zero Infinity”, you’ll see why in a moment.
As a meditation teacher, I’ve been using all the tried-and-true meditation techniques for more than 15 years, and naturally over time these have evolved into something new. My method combines all the aspects of Buddhist meditation practices like Vipassana into something new. I’ll show you the technique, and then share the benefits that I’ve personally experience from using this method.
Instructions for My New Meditation Technique
- Sit, lie down, or stand in a comfortable position with good posture [read my guide to the best meditation positions]
- Close your eyes and take 28 mindful breaths using one of the traditional breathing methods.
- Observe the space around you and find a sense of emptiness that is not attached to the present moment. You will find that this is easy once you have properly relaxed using the breathing methods above.
- Imagine a small, pure white dot a little way away from you in the emptiness. We are going to be meditating on this dot. It is important that the dot be a neutral as possible. It should just be a plain white dot that expresses nothing. This is vital because we are using this as a point of nothingness so that we can empty the mind.
- Focus on the white dot in the same way you would do in Samatha.
- Continuing to focus on the white dot, begin to notice when your mind wander. When your mind wanders to a thought, object, or sensation (such as a sound) label it like you would in Vipassana (“This is a sound”, “this is a thought” etc.).
- Be mindful of the sense of emptiness and space all around you. Then, when you find yourself perceiving the world around you, tell yourself, “This is just an impression of reality based on my memory and my senses”. This will train you to realise that your perception of reality is just one of infinite ways of looking at the world.
- Continue in this fashion for a further 108 breaths.
Benefits I’ve observed from this new meditation technique
Naturally, as a new meditation technique there is no scientific research backing up this technique. I can only talk about my personal experience with it.
What I’ve noticed is that using the white dot as a frame of nothingness really liberates my mind, far more than deep breathing alone does.
I believe this is because the white dot is completely detached from reality and does not express anything. Even when we are meditating on the breath, we are still focusing on a part of ourselves and this can bring with it certain thoughts and emotions. For instance, if you’re out of shape you might be self-critical because your breath is short, or if you have asthma or another breathing condition you could associate stress with breathing (because your breath is linked to your condition).
I also find this method excellent for my creative brain. Reminding myself that my perception of the entire world is just one of infinite ways of looking at things helps me to escape my ingrained thought patterns and perceptions.
Meditating on the sense of space and emptiness is also incredibly relaxing. When I do this, my entire body relaxes, which can only mean good things for health.
Because this is a new meditation technique that I’ve created myself, I would truly appreciate it if you could try it and let me know what you think about it. Leave a comment below and remember to subscribe to our newsletter.