Introduction
Meditation has become increasingly popular in recent years, with countless books, apps, and classes promising to help people find inner peace and reduce stress. However, many people struggle to establish a consistent meditation practice, often feeling frustrated and discouraged by their inability to quiet their minds or achieve the promised benefits. In his book "Bliss More," Light Watkins offers a refreshing and accessible approach to meditation that challenges many common assumptions about the practice.
Watkins, a meditation teacher with years of experience, shares his own journey from skeptical beginner to dedicated practitioner and instructor. He acknowledges that many people, like himself, initially find meditation challenging and even unpleasant. Through his experiences and those of his students, Watkins has developed a method that makes meditation easier, more enjoyable, and ultimately more effective.
The core message of "Bliss More" is that meditation should be easy and effortless. Watkins argues that many people struggle with meditation because they're trying too hard, following rigid guidelines that actually make it more difficult to achieve a state of relaxation and inner calm. By letting go of these preconceptions and embracing a more flexible, intuitive approach, anyone can develop a sustainable meditation practice that brings real benefits to their life.
The Misconceptions About Meditation
One of the first things Watkins addresses in the book is the common misconceptions about meditation that often hold people back. Many people have an image of meditation as something that requires sitting in an uncomfortable cross-legged position, maintaining perfect posture, and completely emptying the mind of all thoughts. This intimidating picture of meditation can discourage people from even trying, or lead them to give up quickly when they find it difficult to meet these expectations.
Watkins explains that these ideas about meditation are largely based on stereotypes of Eastern monastic practices, which aren't necessarily relevant or helpful for the average person seeking to incorporate meditation into their daily life. He points out that in India, where many meditation traditions originate, plenty of ordinary people with jobs, families, and even vices practice meditation regularly. The key is to find an approach that works for your lifestyle and needs, rather than trying to emulate an idealized image of a monk or ascetic.
Making Meditation Easy
The central thesis of "Bliss More" is that meditation should be easy and comfortable. Watkins provides several practical tips for making meditation more accessible and enjoyable:
Find a comfortable position: Instead of forcing yourself to sit in an uncomfortable posture, choose a position that feels natural and relaxed. This could be sitting on a couch, lying in bed, or even sitting on a chair. The goal is to be so comfortable that you don't even think about your body.
Meditate anywhere: While it's nice to have a quiet, dedicated space for meditation, it's not necessary. Watkins encourages readers to meditate wherever they can, whether it's on public transportation, in a park, or at their desk during a lunch break. The ability to meditate in various settings makes it easier to maintain a consistent practice.
Keep it short: Watkins recommends meditating for 10-20 minutes twice a day, once in the morning and once in the afternoon. This manageable time commitment makes it easier to fit meditation into a busy schedule and reduces the intimidation factor for beginners.
Use a clock, not an alarm: Instead of setting an alarm to end your meditation, which can be jarring, use a clock or watch that you can glance at occasionally. This allows for a more natural and gentle transition out of meditation.
Don't try to control your thoughts: One of the biggest obstacles for many meditators is the belief that they need to empty their minds of all thoughts. Watkins explains that this is not only unnecessary but counterproductive. Instead, he encourages a more accepting attitude towards thoughts and distractions.
The EASY Technique
To help meditators adopt a more relaxed and effective approach, Watkins introduces the EASY technique. This acronym stands for:
- E: Embrace
- A: Accept
- S: Surrender
- Y: Yield
The EASY technique is a mental framework for dealing with the various thoughts, sensations, and experiences that arise during meditation. Instead of fighting against distractions or trying to force a particular state of mind, meditators are encouraged to:
- Embrace whatever arises in their awareness
- Accept that all experiences during meditation are valid and neither good nor bad
- Surrender expectations about how meditation should go
- Yield to the natural flow of the meditation experience
By applying this technique, meditators can let go of the struggle to control their minds and instead cultivate a more open, accepting attitude. This approach not only makes meditation more pleasant but also allows for deeper relaxation and potentially more profound insights.
The Settling Sound
While Watkins advocates for a generally effortless approach to meditation, he does introduce one specific technique: the use of a "Settling Sound." This is similar to a mantra in traditional meditation practices but is used in a more relaxed and flexible way.
The Settling Sound recommended in the book is "ah-hum," pronounced as a long "ahhhhh" followed by "hummm." Meditators are instructed to repeat this sound mentally during their practice, but without forcing or straining. The sound should be soft and barely perceptible in the mind.
The purpose of the Settling Sound is to give the mind a gentle focal point, helping to ease the transition into a more relaxed state. Watkins explains that the vibrational qualities of this particular sound can help induce a sense of calm and facilitate the settling of the mind.
Importantly, meditators are told not to worry if they lose track of the Settling Sound or if their minds wander. The goal is not to maintain perfect focus on the sound but to use it as a tool for gently guiding the mind towards a more settled state. When meditators notice they've drifted away from the sound, they can simply return to it without judgment or frustration.
The Importance of Commitment
While Watkins emphasizes the ease and simplicity of his meditation approach, he also stresses the importance of commitment to the practice. He shares a personal anecdote about making a significant financial donation to his spiritual teacher as a demonstration of his commitment to learning meditation.
The idea behind this exchange is that when we invest something of value – whether it's money, time, or effort – we're more likely to take the practice seriously and stick with it. Watkins suggests that readers make their own form of exchange or commitment to their meditation practice. This could involve donating to a charity, volunteering time to a worthy cause, or making a personal sacrifice of some kind.
The purpose of this commitment is not to create hardship but to reinforce the value of the meditation practice in the meditator's mind. By making a tangible investment, practitioners are more likely to prioritize their meditation and work through any initial challenges or doubts.
Watkins recommends committing to a 90-day period of consistent practice to fully integrate meditation into one's life. This timeframe allows for the breaking of old habits and the establishment of new, healthier patterns. He encourages readers to see any difficulties during this period as "withdrawal symptoms" from their previous non-meditating lifestyle and to recommit to their practice when challenges arise.
The Relaxation Response
One of the key benefits of meditation, according to Watkins, is its ability to induce what's known as the "relaxation response." This concept, first identified by Dr. Herbert Benson at Harvard Medical School in the 1960s, refers to a physiological state that is the opposite of the stress-induced "fight or flight" response.
Watkins explains that while meditation may not directly solve specific problems like relationship issues or addictions, it can lead to a greater overall state of relaxation. This increased relaxation can have far-reaching effects on a person's life, including:
- Improved ability to stay calm in stressful situations
- Greater empathy and insight in social interactions
- Better sleep quality
- Increased overall happiness and life satisfaction
The author emphasizes that these benefits come not from forcing oneself into a state of relaxation, but from allowing the body and mind to naturally settle into this state through regular meditation practice. By consistently creating the conditions for the relaxation response to occur, meditators can experience cumulative benefits that extend well beyond their meditation sessions.
De-stressing and Emotional Release
An interesting aspect of meditation that Watkins discusses is the phenomenon of "de-stressing" or emotional release. He explains that as we go through life, we accumulate stress and emotional trauma, which can become stored in our bodies and minds. Regular meditation practice can help release this stored stress, sometimes in unexpected ways.
Watkins shares stories of his students experiencing various physical sensations, emotions, or memories during meditation. These experiences, while sometimes uncomfortable, are actually signs of the body and mind releasing long-held tension and trauma. He encourages meditators to view these experiences as positive signs of progress rather than as problems or distractions.
Some common symptoms of de-stressing during meditation include:
- Unusual physical sensations or body temperature fluctuations
- Vivid memories or emotions surfacing
- Increased heart rate or feelings of anxiety
- Itchiness or other skin sensations
Watkins advises meditators to remain passive and accepting when these experiences occur, reminding them that it's all part of the natural healing process. By allowing these sensations and emotions to arise and pass without judgment, meditators can facilitate deeper levels of relaxation and emotional healing.
True Mindfulness
In recent years, the concept of mindfulness has gained significant popularity, often being used interchangeably with meditation. However, Watkins makes an important distinction between mindfulness as a technique and true mindfulness as a state of being.
He argues that trying to be mindful by consciously focusing on the present moment can actually be counterproductive, as it creates a sense of effort and separation from the experience. True mindfulness, according to Watkins, is a natural byproduct of regular meditation practice.
This authentic mindfulness is characterized by:
- Being so present in the moment that you don't even notice you're being present
- Enhanced intuition and ability to sense subtle cues in the environment
- Multilayered awareness that takes in the full spectrum of experience rather than focusing on one aspect
- Reduced attachment to past regrets or future anxieties
- Increased ability to respond flexibly to situations rather than reacting based on old patterns
Watkins explains that as meditation helps clear away stress triggers and habitual thought patterns, it creates space for this natural, effortless mindfulness to emerge. This state allows for greater insight, creativity, and overall well-being in daily life.
Practical Tips for Successful Meditation
Throughout the book, Watkins offers numerous practical tips to help readers establish and maintain a successful meditation practice. Some key recommendations include:
Start with short sessions: Begin with just 5-10 minutes of meditation and gradually increase the duration as you become more comfortable with the practice.
Be consistent: Try to meditate at the same times each day to establish a routine.
Create a conducive environment: While you can meditate anywhere, it can be helpful to have a dedicated space that's comfortable and relatively quiet.
Use props if needed: Don't hesitate to use cushions, blankets, or other supports to make your meditation position more comfortable.
Be flexible: If you miss a session or have a particularly distracted meditation, don't beat yourself up. Simply return to your practice with renewed commitment.
Keep a meditation journal: Recording your experiences and insights can help you track your progress and stay motivated.
Join a community: Meditating with others, whether in person or online, can provide support and accountability.
Experiment with different techniques: While Watkins recommends his specific approach, he encourages readers to explore and find what works best for them.
Be patient: Remember that meditation is a skill that develops over time. Don't expect instant results, but trust in the cumulative benefits of consistent practice.
Integrate meditation into daily life: Look for opportunities to bring a meditative awareness to everyday activities, such as eating, walking, or listening to others.
Overcoming Common Challenges
Watkins addresses several common challenges that meditators face and offers strategies for overcoming them:
Restlessness: If you feel fidgety or restless during meditation, Watkins suggests allowing yourself to move or adjust your position as needed. The goal is comfort, not perfect stillness.
Sleepiness: If you find yourself getting drowsy, try meditating with your eyes slightly open or in a more upright position. However, Watkins also notes that some sleepiness can be a natural part of the relaxation process and isn't necessarily a problem.
Racing thoughts: Instead of trying to stop or control thoughts, practice observing them without attachment. Use the EASY technique to embrace and accept whatever arises in your mind.
Lack of time: Watkins emphasizes that even short, consistent meditation sessions can be beneficial. He encourages readers to find small pockets of time throughout their day for brief meditations.
Difficulty concentrating: Rather than forcing concentration, Watkins suggests using the Settling Sound as a gentle anchor for attention. When you notice your mind has wandered, simply return to the sound without judgment.
Physical discomfort: If you experience pain or discomfort, adjust your position or use supports to make yourself more comfortable. Remember, there's no need to endure discomfort in the name of meditation.
Lack of progress: Watkins reminds readers that the benefits of meditation often accumulate subtly over time. He encourages patience and suggests looking for small, positive changes in daily life rather than dramatic experiences during meditation.
The Ripple Effects of Meditation
As readers progress in their meditation practice, Watkins describes the various ways in which the benefits can ripple out into all areas of life. Some of these positive effects include:
Improved relationships: With increased emotional regulation and empathy, meditators often find their personal and professional relationships improving.
Enhanced creativity: The relaxed, open state of mind cultivated through meditation can lead to greater creative insights and problem-solving abilities.
Better decision-making: As meditation helps clear mental clutter and reduce stress, practitioners often find they can make clearer, more balanced decisions.
Increased resilience: Regular meditators typically develop a greater capacity to bounce back from setbacks and navigate life's challenges.
Improved physical health: The stress-reducing effects of meditation can contribute to better overall health, including improved immune function and reduced inflammation.
Greater self-awareness: Consistent meditation practice often leads to a deeper understanding of one's thoughts, emotions, and behaviors.
Enhanced focus and productivity: Many meditators report improved concentration and efficiency in their work and daily tasks.
Increased happiness and life satisfaction: By cultivating a more peaceful inner state, meditation can contribute to a greater overall sense of well-being and contentment.
Conclusion
In "Bliss More," Light Watkins presents a refreshing and accessible approach to meditation that challenges many common assumptions about the practice. By emphasizing ease, comfort, and acceptance, Watkins offers a path to meditation that is both effective and sustainable for modern, busy individuals.
The book's core message is that meditation doesn't have to be a struggle or a chore. By letting go of rigid expectations and embracing a more flexible, intuitive approach, anyone can develop a meditation practice that brings real benefits to their life. Watkins provides practical tools, such as the EASY technique and the Settling Sound, to help readers navigate their meditation journey with greater ease and enjoyment.
Throughout the book, Watkins balances encouragement with realism, acknowledging that while meditation can bring profound benefits, it's not a magical cure-all. He emphasizes the importance of consistency and commitment while also advocating for a gentle, self-compassionate approach to practice.
Ultimately, "Bliss More" invites readers to discover the transformative power of meditation not through force or struggle, but through relaxation, acceptance, and ease. By following Watkins' guidance, readers can learn to tap into their innate capacity for inner peace and cultivate a deeper, more satisfying relationship with themselves and the world around them.
As we navigate the complexities and challenges of modern life, the simple yet profound practice of meditation offers a path to greater clarity, resilience, and joy. Whether you're a complete beginner or a frustrated longtime meditator, "Bliss More" provides a fresh perspective and practical tools to help you unlock the full potential of your meditation practice. By learning to meditate without really trying, you may just find that you succeed beyond your wildest expectations, discovering a wellspring of bliss that was within you all along.