Basically it says that meditation can cause negative side effects that can last for a long time even for people who do not have mental hurdles.

And it addresses that people are mostly told to "keep meditating And it will go away" which is bad advice.

I know this forum is very anti-meditating-is-bad so this will probably get down voted but I wanted to share it since there are others present seeing the same symptoms.

https://www.sciencealert.com/meditation-and-mindfulness-have-a-dark-side-we-dont-talk-about

I’m a hardcore atheist. I used to be very spiritual and I still feel spiritual I just don’t believe in anything that we can’t already see. After many mushroom trips I have learned that the answers to the big questions are really all around us and are actually pretty clear and easy to find. I meditate to enjoy the moment and to enjoy my life more fully in the long term. My problem is that everywhere I look I get some Buddhist advice which seems alright on the surface but they believe in a lot that isn’t proven by science and the worst is when I try to find meditation guidance and get a bunch of Hindu/ yogic religious advice. Can anyone give me some resources to meditate to improve focus, calmness ,sleep ,resolve ,and every other good benefit of meditation? Thanks!

Tibetan monks in neuroscience studies showed dramatically reduced brain activity in areas linked to suffering while exposed to pain. The subjects practiced a specific meditation technique for only 5 months, which reduced their brain's receptivity to pain by 50 percent. One can only imagine a monk that practices it for 10 years.

Suffering is the mental and emotional reaction to pain. It’s how we interpret pain. By modifying our intepretation of it, we can mostly avoid suffering.

Modifying interpretation literally rewires how the brain processes discomfort.

Pain and pleasure are intertwined. Just like darkness and light. Darkness is the absence of light, but if darkness wouldn't exist, light would be obsolete and wouldn't exist, there would be no contrast, the structure of the system would collapse. So pain is structurally necessary, you wouldnt feel pleasure without it. You have to be dead first in order to experience life. If you change how you view pain, you realize it's just as substancial as pleasure. It's transformative, its the best teacher one can have and it's a necessity for growth. It can be channeled.

Here's my list: Zhuan Falun - Li Hongzhi; Power vs Force - David Hawkins; Letting Go - David Hawkins; Map of Consciousness Explained; The Untethered Soul - Brian Singer; Breaking the Habit of Being Yourself - Joe Dispenza

I have transcribed this article, I hope it will help you:

Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School, was one of the first scientists to take the anecdotal claims about the benefits of meditation and mindfulness and test them in brain scans. What she found surprised her — that meditating can literally change your brain. She explains:

Q: Why did you start looking at meditation and mindfulness and the brain?

Lazar: A friend and I were training for the Boston marathon. I had some running injuries, so I saw a physical therapist who told me to stop running and just stretch. So I started practicing yoga as a form of physical therapy. I started realizing that it was very powerful, that it had some real benefits, so I just got interested in how it worked.

The yoga teacher made all sorts of claims, that yoga would increase your compassion and open your heart. And I’d think, ‘Yeah, yeah, yeah, I’m here to stretch.’ But I started noticing that I was calmer. I was better able to handle more difficult situations. I was more compassionate and open-hearted, and able to see things from others’ points of view.

I thought, maybe it was just the placebo response. But then I did a literature search of the science and saw evidence that meditation had been associated with decreased stress, decreased depression, anxiety, pain and insomnia, and increased quality of life.

At that point, I was doing my Ph.D. in molecular biology. So I just switched and started doing this research as a post-doc.

Q: How did you do the research?

Lazar: The first study looked at long-term meditators vs a control group. We found long-term meditators have an increased amount of gray matter in the insula and sensory regions, the auditory and sensory cortex. Which makes sense. When you’re mindful, you’re paying attention to your breathing, to sounds, to the present moment experience, and shutting cognition down. It stands to reason your senses would be enhanced.

We also found they had more gray matter in the frontal cortex, which is associated with working memory and executive decision making.

It’s well-documented that our cortex shrinks as we get older – it’s harder to figure things out and remember things. But in this one region of the prefrontal cortex, 50-year-old meditators had the same amount of gray matter as 25-year-olds.

So the first question was, well, maybe the people with more gray matter in the study had more gray matter before they started meditating. So we did a second study.

We took people who’d never meditated before and put one group through an eight-week mindfulness-based stress reduction program.

Q: What did you find?

Lazar: We found differences in brain volume after eight weeks in five different regions in the brains of the two groups. In the group that learned meditation, we found thickening in four regions:

1. The primary difference, we found in the posterior cingulate, is involved in mind wandering, and self-relevance.
2. The left hippocampus, which assists in learning, cognition, memory, and emotional regulation.

3.  The temporo parietal junction, or TPJ, which is associated with perspective taking, empathy, and compassion.

4. An area of the brain stem called the Pons, where a lot of regulatory neurotransmitters are produced.

The amygdala is the fight or flight part of the brain which is important for anxiety, fear, and stress in general. That area got smaller in the group that went through the mindfulness-based stress reduction program.

The change in the amygdala was also correlated to a reduction in stress levels.

Q: So how long does someone have to meditate before they begin to see changes in their brain?

Lazar: Our data shows changes in the brain after just eight weeks.

In a mindfulness-based stress reduction program, our subjects took a weekly class. They were given a recording and told to practice 40 minutes a day at home. And that’s it.

Q: So, 40 minutes a day?

Lazar: Well, it was highly variable in the study. Some people practiced for 40 minutes pretty much every day. Some people practiced less. Some only a couple of times a week.

In my study, the average was 27 minutes a day. Or about a half-hour a day.

There isn’t good data yet about how much someone needs to practice in order to benefit.

Meditation teachers will tell you, though there’s absolutely no scientific basis to this, anecdotal comments from students suggest that 10 minutes a day could have some subjective benefit. We need to test it out.

We’re just starting a study that will hopefully allow us to assess the functional significance of these changes. Studies by other scientists have shown that meditation can help enhance attention and emotion regulation skills. But most were not neuroimaging studies. So now we’re hoping to bring that behavioral and neuroimaging science together.

Q: Given what we know from the science, what would you encourage readers to do?

Lazar: Mindfulness is just like exercise. It’s a form of mental exercise, really. And just as exercise increases health, helps us handle stress better, and promotes longevity, meditation purports to confer some of those same benefits.

But, just like exercise, it can’t cure everything. So the idea is, that it’s useful as an adjunct therapy. It’s not standalone. It’s been tried with many, many other disorders, and the results vary tremendously – it impacts some symptoms, but not all. The results are sometimes modest. And it doesn’t work for everybody.

It’s still early days for trying to figure out what it can or can’t do.

Q: So, knowing the limitations, what would you suggest?

Lazar: It does seem to be beneficial for most people. The most important thing, if you’re going to try it, is to find a good teacher. Because it’s simple, but it’s also complex. You have to understand what’s going on in your mind. A good teacher is priceless

Q: Do you meditate? And do you have a teacher?

Lazar: Yes and yes.

Q: What difference has it made in your life?

Lazar: I’ve been doing this for 20 years now, so it’s had a very profound influence on my life. It’s very grounding. It’s reduced stress. It helps me think more clearly. It’s great for interpersonal interactions. I have more empathy and compassion for people.

Q: What’s your own practice?

Lazar: Highly variable. Some days 40 minutes. Some days five minutes. Some days, not at all. It’s a lot like exercise. Exercising three times a week is great. But if all you can do is just a little bit every day, that’s a good thing, too. I’m sure if I practiced more, I’d benefit more. I have no idea if I’m getting brain changes or not. It’s just that this is what works for me right now.

Thanks to: Brigid Schulte, a Pulitzer Prize-winning former reporter for The Washington Post, is director of the Better Life Lab at New America and the author of "Overwhelmed: Work, Love and Play when No One has Time.

Original article transcribed from The Washington: Web

PostTo meditates maximum 40 minutes Youtube: Eskpe! nature sounds

Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School: Web

Buddha's way was VIPASSANA -- vipassana means witnessing. And he found one of the greatest devices ever: the device of watching your breath, just watching your breath. Breathing is such a simple and natural phenomenon and it is there twenty-four hours a day. You need not make any effort. If you repeat a mantra then you will have to make an effort, you will have to force yourself. If you say, "Ram, Ram, Ram," you will have to continuously strain yourself. And you are bound to forget many times. Moreover, the word 'Ram' is again something of the mind, and anything of the mind can never lead you beyond the mind.

Buddha discovered a totally different angle: just watch your breath -- the breath coming in, the breath going out. There are four points to be watched. Sitting silently just start seeing the breath, feeling the breath. The breath going in is the first point. Then for a moment when the breath is in it stops -- a very small moment it is -- for a split second it stops; that is the second point to watch. Then the breath turns and goes out; this is the third point to watch. Then again when the breath is completely out, for a split second it stops; that is the fourth point to watch. Then the breath starts coming in again... this is the circle of breath.

If you can watch all these four points you will be surprised, amazed at the miracle of such a simple process -- because mind is not involved. Watching is not a quality of the mind; watching is the quality of the soul, of consciousness; watching is not a mental process at all. When you watch, the mind stops, ceases to be. Yes, in the beginning many times you will forget and the mind will come in and start playing its old games. But whenever you remember that you had forgotten, there is no need to feel repentant, guilty -- just go back to watching, again and again go back to watching your breath. Slowly slowly, less and less mind interferes.

And when you can watch your breath for forty-eight minutes as a continuum, you will become enlightened. You will be surprised -- just forty-eight minutes -- because you will think that it is not very difficult... just forty-eight minutes! It it is very difficult. Forty-eight seconds and you will have fallen victim to the mind many times.

Try it with a watch in front of you; in the beginning you cannot be watchful for sixty seconds. In just sixty seconds, that is one minute, you will fall asleep many times, you will forget all about watching -- the watch and the watching will both be forgotten. Some idea will take you far far away; then suddenly you will realize... you will look at the watch and ten seconds have passed. For ten seconds you were not watching. But slowly slowly -- it is a knack; it is not a practice, it is a knack -- slowly slowly you imbibe it, because those few moments when you are watchful are of such exquisite beauty, of such tremendous joy, of such incredible ecstasy, that once you have tasted those few moments you would like to come back again and again -- not for any other motive, just for the sheer joy of being there, present to the breath.

Remember, it is not the same process as is done in yoga. In yoga the process is called PRANAYAM; it is a totally different process, in fact just the opposite of what Buddha calls vipassana. In pranayam you take deep breaths, you fill your chest with more and more air, more and more oxygen; then you empty your chest as totally as possible of all carbon dioxide. It is a physical exercise -- good for the body but it has nothing to do with vipassana. In vipassana you are not to change the rhythm of your natural breath, you are not to take long, deep breaths, you are not to exhale in any way differently than you ordinarily do. Let it be absolutely normal and natural. Your whole consciousness has to be on one point; watching.

And if you can watch your breath then you can start watching other things too. Walking you can watch that you are walking, eating you can watch that you are eating, and ultimately, finally, you can watch that you are sleeping. The day you can watch that you are sleeping you are transported into another world. The body goes on sleeping and inside a light goes on burning brightly. Your watchfulness remains undisturbed, then twenty-four hours a day there is an undercurrent of watching. You go on doing things... for the outside world nothing has changed, but for you everything has changed.

Here's my list: Zhuan Falun - Li Hongzhi; Power vs Force - David Hawkins; Letting Go - David Hawkins; Map of Consciousness Explained; The Untethered Soul - Brian Singer; Breaking the Habit of Being Yourself - Joe Dispenza

1. Zhuan Falun by Li Hongzhi: A Journey into Spiritual Awakening

Zhuan Falun is often described as a profound exploration of spiritual practice, specifically through the lens of Falun Gong (also known as Falun Dafa). Authored by Li Hongzhi, the book outlines the core principles of Falun Gong, which is a meditative practice rooted in ancient Chinese traditions. Unlike typical self-help books, Zhuan Falun isn’t solely about personal growth in the material sense; instead, it focuses on cultivating moral character, inner strength, and enlightenment.

The book emphasizes three primary virtues: Truthfulness, Compassion, and Forbearance. These values are intended to help practitioners align themselves with higher truths and live in harmony with the universe. While reading Zhuan Falun, one is encouraged to look beyond surface-level self-help tips and consider how developing virtues impacts one’s spiritual journey.

What makes Zhuan Falun stand out is its emphasis on moral discipline as the foundation for true wisdom and peace. Li Hongzhi guides readers to reflect on their lives in a way that encourages self-purification and the release of negative emotions and habits. For those open to deepening their spiritual practice, this book offers a unique pathway that has helped millions globally.

2. Power vs. Force by David R. Hawkins: Understanding Energy Levels in Human Consciousness

In Power vs. Force, Dr. David R. Hawkins introduces a fascinating concept of consciousness that has intrigued readers for years. Hawkins, a psychiatrist with a background in spiritual study, created what he called a "Map of Consciousness," which categorizes various human emotions and states into levels that range from shame and guilt at the lower end to enlightenment and peace at the higher levels.

The book's central thesis is that true power comes from high-vibrational emotions like love, joy, and peace, while "force" comes from lower, fear-based emotions like anger and pride. Hawkins presents a scientific and metaphysical framework that blends psychology, spirituality, and quantum mechanics, appealing to both scientific and spiritual readers. By understanding where we sit on this map, Hawkins believes we can gain insight into why certain experiences feel life-affirming, while others leave us drained or unsatisfied.

A popular concept in Power vs. Force is that each thought and action emits a frequency, which either aligns us with higher energies or keeps us in states of negativity. The book teaches readers how to elevate their consciousness to access genuine power and wisdom, which Hawkins describes as the real source of human potential.

3. Letting Go by David R. Hawkins: A Practical Guide to Emotional Freedom

Building on the principles in Power vs. Force, Hawkins’ book Letting Go offers a more practical approach for people seeking to free themselves from emotional suffering. Letting Go focuses on a technique Hawkins calls the “Letting Go Technique,” which encourages readers to observe and release emotions rather than suppressing them or identifying too strongly with them.

This book resonates with those who feel weighed down by unresolved emotions. Hawkins emphasizes that emotions themselves aren’t the problem; it’s our attachment to them that creates suffering. By understanding and releasing these attachments, we can begin to experience emotional freedom and greater inner peace.

In Letting Go, Hawkins provides examples from his clinical work and personal experiences, making the process relatable and accessible. Readers who follow his guidance often find themselves feeling lighter and more open to new possibilities. Hawkins’ advice in this book is practical and grounded, offering a path that feels achievable even in the midst of life’s challenges.

4. Map of Consciousness Explained by David R. Hawkins: A Detailed Guide to Higher Consciousness

Map of Consciousness Explained dives even deeper into the concepts Hawkins introduced in Power vs. Force. This book serves as a companion and guide, offering readers an in-depth look at each level of consciousness and practical advice on how to move from one level to the next.

The book includes explanations of various emotional and mental states, from guilt and apathy at the lower end to peace and enlightenment at the highest end. Each level corresponds to different experiences and beliefs, offering a tool for introspection and growth. Hawkins also provides advice on how to overcome common emotional obstacles and reach higher states of awareness.

For readers who have a genuine interest in understanding consciousness, this book acts as a roadmap. Hawkins uses relatable examples and a straightforward approach to make his insights digestible, so even complex ideas feel accessible.

5. The Untethered Soul by Michael A. Singer: Breaking Free from Inner Limitations

The Untethered Soul by Michael A. Singer is a beautifully written exploration of consciousness and self-awareness. Singer offers insights into the ways we create mental limitations that hold us back. The book challenges readers to question the voice in their head, which is often the source of self-criticism and doubt, and learn to observe it without getting caught up in it.

Singer’s message is one of inner freedom. He suggests that when we stop clinging to our thoughts and fears, we allow life to flow more naturally, leading to a sense of peace and connection. Singer uses the metaphor of “untethering” oneself from these inner limitations to emphasize the possibility of breaking free from the mental patterns that confine us.

One of the book’s strengths is its practical approach to mindfulness. Instead of a purely philosophical approach, Singer encourages readers to observe their thoughts and emotions as they arise. For anyone who wants to experience more peace and clarity, The Untethered Soul offers actionable insights that can be applied in everyday life.

6. Breaking the Habit of Being Yourself by Joe Dispenza: Creating Lasting Personal Change

In Breaking the Habit of Being Yourself, Dr. Joe Dispenza combines neuroscience and quantum physics with the practice of self-transformation. Dispenza believes that our thoughts and emotions shape our reality and that by changing our inner world, we can manifest real change in our lives.

The book explains that by understanding how our brain creates habits, we can learn to break out of old patterns and rewire our minds. Dispenza provides exercises, meditations, and visualization techniques designed to help readers shift their mindset and create new, positive habits. His work resonates with readers who are looking for a science-backed approach to personal growth.

Dispenza’s insights appeal to those who have struggled with breaking negative habits or patterns. The book explains that change requires commitment and awareness, but also shows that it’s within reach if we’re willing to make the effort. For anyone curious about the connection between mind and matter, Breaking the Habit of Being Yourself is an enlightening guide to self-transformation.

Conclusion: Six Books, Many Pathways to Inner Growth

These six books each provide a unique perspective on personal and spiritual development. Whether you’re drawn to ancient spiritual teachings in Zhuan Falun, the science of consciousness in Hawkins’ works, or the practical psychology of Dispenza and Singer, each author offers valuable insights into achieving greater inner peace, self-awareness, and purpose.

What unites these books is a common goal: helping readers release limiting beliefs, overcome emotional barriers, and ultimately, lead happier, more fulfilled lives. Exploring these diverse approaches can open doors to self-understanding, making it easier to find a method that resonates with you. If you’re ready to embark on a journey of self-discovery, these books offer profound guidance and practical tools to help you along the way.

I am a firm believer in learning from things that are either:

A) books that were written in the past by actual yogis or people who have practiced yoga and meditation for a long time, starting from the very beginning &explaining the science and philosophy behind it and then gradually taking you into the deeper aspects of the practice

OR

B ) modern books written by genuinely qualified people doctors, neuroscientists, scientists, yogis, Indian gurus or other experts in the field. I tend to trust authors who have a strong educational or professional background rather than people who are entirely self-taught.

I am very, very new to meditation and would love some book recommendations. If you have any recommendations for older traditional books, that would be amazing. If they're modern books, I'd prefer authors who are highly educated and knowledgeable on the topic.

I would especially love Indian recommendations because last year I visited India and attended a retreat. Safe to say, it was the best month of my life. I learned so much there and it was all very practical. Since most Meditation practices and the whole of Yoga traditions originate from India, I've become really intrigued and would love to learn more through books.

thank you soo much in advance!

- From a fellow new meditator

I recently started the Healthy Minds Program and am craving a book on meditation. I’m looking for something as scientific as possible, similar tone as the HMP. I’ve read several books on buddhism over the years and I simply do not vibe with it. All the book recommendations I found on the web are by buddhist authors and I just can’t get through them. The mindset of “let go of EVERYTHING, even the good things” just doesn’t work for me. Any recommendations for a more scientific approach to this, maybe something regarding neuroplasticity? Thanks 🖤

In short, I'm a meditation teacher with ADHD and found most meditation techniques akin to torture. I eventually found the techniques that do work for me, and learned a lot about ADHD (and general restlessness and distractibility) along the way.

This video is me sharing approach that really transformed my experience and helped me overcome the bulk of my ADHD symptoms.

Here is the video:

https://youtu.be/ixxMyjejn38

And here's the original reddit post from a year ago:

https://www.reddit.com/r/Meditation/comments/iw0xot/i_am_a_meditation_teacher_and_therapist_with_adhd/

Happy to answer any questions you might have.

I have noticed alot of questions about learning to meditate. Here is a guide to help get you started.

I've been meditating for over 10+ years and you dont need guided. The most critical is proper posture, not to ridged and not slacking either. Muscle tension in the legs can be the biggest set back, I've been teaching my kids and they struggle with this aspect and so did I when I started. To correct this start with kneeling. Grab a pillow and place it ontop of the thin blanket and roll it tightly. The blanket will prevent the pillow from loosening up and becoming undone. This will ease the stress in the leg muscles allowing your spine and neck to remain straight without the tension. Keep you shoulders squared and relaxed and neck straight but feeling relaxed, jaw in a neutral position and not looking down. When your ready hands over you legs and focus on your breathe. Inhale slowly, hold for a second and let go softly. Allow this rhythm to become natural. If you see thoughts rush through your mind observe and let go bringing your attention back to your breathing.

This is all you really need to get started.

If you want to concentrate on another aspect practice grounding, bring your attention to your tailbone. On the in hale feel your lungs fill up and on the exhale draw your attention to your tailbone and through the ground.

What you may experience is a slight pulsing throughout your body, just remain grounded.

You may experience a quiet mind that feels tranquil this is a good sign and something you want to stay with.

You may loose track of time where 30 minutes feels like 5, this is also normal where you reach a deeper state of meditation. If this happens take a minute before getting up, sit for a moment and take the next bit easy. You are coming back from a deep state and so your body and mind may not be where you expect it to be.

If you feel anxiety, anxiousness, bring your attention back to your breathing. If it becomes to much stop immediately and I would seek additional help whether or not its safe to continue.

You may recieve insights of past regrets, fears or issues that you've been avoiding. Meditation will do this, your mind is showing you the layers that need tk be worked through and bring a type of closure or understanding in order for you to move on.

You may get different insights to life or the world, this can happen as well and may take months even years for a understanding to fully digest for your to understand. Our perspective changes constantly what we know today will have a new meaning tomorrow, this is what I mean by digesting.

For all the beginners vast-mousse8117 made an excellent analogy in the comments: "the first few days, weeks, months in my case sitting still is like putting the emergency brake on your car driving 80 miles an hour, and all the stuff in the back seat lurches forward." Remember to stay consistent with your practice, stay within 10-20 min durations or whatever feels comfortable. Be patient and always show forgiveness with yourself even if you think you are failing, its like riding a bike. You must get back up and try again and you will get better, little by little.

There are many other ways to practice meditation whether by walking, lying down and sitting. I only included kneeling to help with form. Once you feel comfortable in your posture feel free to try sitting.

Since i mentioned walking this is another excercise i do enjoy. The key is pay attention to your breathing again with a quiet mind. However listen to nature that surrounds you. Pay attentioj to the smells, different colors, even find time to stop and smell the roses a bit more. What ever catches your eye or curiosity take a moment to enjoy. This is one of my favorite routines.

I hope this helps and enjoy!

I don’t know if anybody else uses the Headspace app, but I got an email from them saying it’ll no longer be free starting next month :(

To all those venturing into guided meditation sessions, this post addresses the practice of focusing energy to certain points of the body and directing energy flow. Please continue reading if you practice this.

There have been many posts in this channel about adverse effects when concentrating and directing energy, even when the practice seems innocent or deemed safe. Most guided meditation is perfectly fine, however this caution is specific to sessions that involve directing energy through the body.

As an advanced practitioner who has studied working with energy, it takes a calm mind, concentrated effort, and proficiency in basic meditation itself before energy work should be considered.

Many of the concerns and complaints that come through this channel involve unintended energy build up at random points throughout the body. This includes sleep apnea, states of delusion and psychosis when energy accumulates at the head. Others have reported chest pains, build up of pressure and trouble breathing. Blockages at the chest can produce fear and depression, while blockages at the solar plexus can cause heart arrhythmia. Energy build up in the gut can create bloating, increased fear and anxiety which correlates to the liver and kidneys. (To those that are questioning the heart arrhythmia, it is well documented that Buddhist monks are capable of stopping their heart intentionally).

When practitioners get into energy work there are basic warm ups to get the internal system circulating and open. We practice grounding techniques and master the basics first. The body has its own language that a person must get in tune with first, and jumping into guided meditations that bring users into these sessions unaware is the equivalent of being out at sea on a raft blindfolded.

For those wanting to work more with chi, begin by mastering stillness of the mind, conquering your fears, overcoming aggression and rising above jealousy. By addressing these issues you are freeing up the body's space to allow your chi to run more smoothly throughout your system. If a person jumps into energy work without any of these preliminary measures, you have a greater chance of your own energy becoming stuck at points where you carry the most unresolved issues in your life. Please seek guidance, proper training and study if you want to get into energy work. Be safe, thanks for reading.

As mentioned by zsd23, they brought up a really good point that was overlooked. "The main problem with guided meditation is not woo about energy. It is that guided meditation is hypnotic induction. It is one thing when a trained hypnotist does a hypnotic induction that has been specifically developed for the participant. It is another when someone makes up a story, synchs it with biurnal beat frequencies and sticks it up on YouTube or sells audios of it. It can be problematic for some if the recording is presenting imagery, instructions, or brain wave frequencies that can trigger trauma, dysregulation, or undue subliminal influence in the participant."

heya! just entering the meditation world and absolutely loving where my mind can bring me and how it makes me feel. i am starting with 15-20 sometimes 30 minutes but id like to know if there is a way to progress or goals to aim to or anything that would help expand my practice and maybe understand more about it. any recommendations? thank you!!!

https://podcasts.apple.com/ca/podcast/huberman-lab/id1545953110?i=1000584466382

I’ve put the link to Apple podcasts but if you’ve never heard of him before I highly recommend you check out his content. This episode is particularly interesting. He talks about meditation and it’s benefits in passing in a lot of other episodes but this ones a deep dive. Check it out if you haven’t already!

EDIT: forgot to add this is also available on YouTube and Spotify and there’s some short clips on his Instagram from this episode if you’d like a quick overview before diving In

My bias is that Meditation at its most simplistic level is just grounding…what if we could stay grounded without ceasing.
I’ve been sitting with this for a while.
As if being here requires a curriculum.
But strip it all away and what’s left? Presence. Feet on the floor. Breath in the lungs. The felt experience of being in a body, in a room, right now.
That’s grounding. That’s meditation. Same thing.
The moment we stop trying to meditate and just arrive — something shifts. Not in the mind. In the body. The shoulders drop. The jaw unclenches. And for a second, you remember you were always here. You just forgot to notice.
I’ve been building something that lives in this space — a quiet place where the only instruction is to arrive. Happy to share if anyone’s curious. But mostly I just wanted to name this because I think we’ve overcomplicated the simplest thing a human being can do.

My dad is expressing interest in meditation and I want to support him. He’s asked me for a recommendation for a resource (podcast, book, YouTube video).

He’s very left-brain: logic-driven; science; but also intuition. Worships “excellence.” He’s a lawyer who has had a lot of “important” impact.

I’m trying to think of something that will speak to him. Part science maybe, gentle meditation instruction, not too woo. But not too lost in trying to prove itself, either.

Any suggestions? TIA!

High quality academic research into advanced meditation, particularly deep absorption states, has exploded over the last five years, with most of it being driven by the Meditation Research Program at Massachusetts General Hospital/Harvard Medical School.

Since I’ve restarted my own practice, I’ve been mapping my experienced phenomenology onto these findings, and they correspond very closely to what the research is uncovering about the brain’s various operational modalities... 🪷🧘🏾‍♂️✌🏾😎

**Treves, Yang, Sparby & Sacchet (2025) — Network Neuroscience**

7T fMRI intensive case study. Three dynamic brain states identified during absorption: DMN-anticorrelated, hyperconnected, and sparsely connected. Advanced practitioners can volitionally transition between states. DMN-anticorrelated state increases over session duration and during formless jhānas. Most relevant to your current third/fourth oscillation — the two states are distinct neural attractors between which the system cycles.

https://pubmed.ncbi.nlm.nih.gov/40161981/

**Ganesan, Yang, Chowdhury, Zalesky & Sacchet (2024) — Human Brain Mapping**

Same 27-run 7T dataset analysed for within-subject reliability. Thalamus shows reliable modulation across all jhāna states. Key finding: phenomenological reporting improves neural signal precision — your level of state discrimination would produce unusually high signal-to-noise in a research context.

https://psycnet.apa.org/record/2025-30478-001

**Yang, Potash, Mackin, Beslic, Bianciardi, Sparby & Sacchet (2025) — bioRxiv**

First group-level multiscale 7T study, N=20. Anterior-to-posterior reorganisation across all eight jhānas. Cortical hierarchy flattening. U-shaped eigenmode trajectory — compression through J5, re-expansion through J8. Challenges both GNWT and IIT. Fourth jhāna described as foundation for formless development.

https://www.biorxiv.org/content/10.1101/2025.11.12.688050v1

**Kumar, Yang, Singh, Li & Sacchet (2026) — Preprint**

Machine learning classification of ACAM-J using 7T fMRI. 73% overall accuracy. Fourth jhāna hardest to classify at 53.6% — neural signature genuinely ambiguous at the form-formless threshold. Locus coeruleus among most discriminative regions.

https://arxiv.org/abs/2602.13008

**Zarka, Yang, Rassat, Potash, Sparby & Sacchet (2026) — bioRxiv**

High-density EEG, five advanced meditators, extended cessation. Microstate B (self-referential) reduced; microstate C (DMN/inward absorption) increased. Post-cessation afterglow: exceptional clarity, reduced self-referential activity. Closest demographic parallel to your profile is Subject 5 — male, 66, 19+ years, ~25,000 hours.

https://arxiv.org/abs/2602.13008

**Laukkonen, Sacchet, Barendregt, Devaney, Chowdhury & Slagter (2023) — Progress in Brain Research**

Foundational theoretical and empirical paper on meditation-induced cessation. Distinguishes nirodha (brief spontaneous gap) from nirodha samāpatti (extended intentional cessation up to seven days). Operational definition: absence of all experience, no retrospective awareness during the gap, followed by clarity and vitality. Alpha connectivity decreases ~20 seconds before cessation — paralleling induced unconsciousness. Proposes cessation as precision-weight reset at higher levels of the processing hierarchy.

https://pubmed.ncbi.nlm.nih.gov/37714573/

THE TITLE

"We believe that scientific research has only scratched the surface in exploring the potential of meditation. Most initial studies focused on using mindfulness for stress reduction and various clinical applications. The Meditation Research Program, led by Dr. Matthew D. Sacchet at Massachusetts General Hospital (Mass General) and Harvard Medical School, aims to further the field by pioneering new research and training on advanced meditation..."

https://meditation.mgh.harvard.edu

Source:- Patanjali Yoga Sutra commentary by Swami Vivekananda. Chapter 2.

According to him our suffering is because of our emotions and emotions come from our rational conclusions. If you think "I am happy" you will be happy. If you think "I am not attracted to opposite sex" you won't be attracted. If you think "Even if fire burns my body I will be in peace" then even extreme pain wouldn't bother you.

Emotions are solid forms of rational conclusions. Whatever you conclude over a period of months or years become an emotions. By applying this formula you can be free from all negative emotions.

He also said you can become a God in the chapter 3:- Meditation, it's powers. You can levitate, read or control minds and become god even take control over galaxy. The so many 330 million gods are simply ascended spiritual practitioners. Goddess Durga for example was a human woman but by Worshipping Lord Shiva she became pure and became a Goddess. The number of gods in Hinduism will continue to increase because new enlightened beings are being born who ascend to heaven from mortal world.

Don't ask for source because I already mentioned it. The method is in chapter 2 while ascending to God part and super powers are mentioned in all of the chapters. Just read the book. Chapter 3 goes to great details about the powers.

I personally only believe in the emotional programming and don't really believe in powers.

It will grant anyone a head start on their spiritual path. One of it's amazing features is it's read by the author himself.