Episode 15: Meditation Basics

In this episode, Zi Yi breaks down the real foundations of meditation, not the trendy versions, not relaxation exercises, and not guided scripts marketed as mindfulness. Instead, this episode focuses on the actual beginning of cultivation: developing single minded focus, stabilizing attention, and understanding how the mind moves.

Meditation does not begin with chasing calm, bliss, or special states. It begins with learning how to apply attention and keep it applied. Single minded focus is the foundation of all real practice. This means choosing one point of focus and maintaining attention there, without worrying about thoughts, emotions, sounds, or physical discomfort. Those distractions are not mistakes, they are information. Over time, practice reveals what pulls the mind, what it habitually chases, and how easily attention moves.

Stillness is not something you perform. It is what appears when the mind is no longer shaken by experience. Sometimes it shows up briefly, sometimes longer. There is no timeline and no guarantee. The only thing that develops stillness is consistent attention training.

For new practitioners, Zi Yi emphasizes simplicity. Start with five minutes a day. Stay consistent. Increase time gradually if you wish, but understand that duration alone guarantees nothing. Consistency matters far more than how long you sit.

The best time to meditate is simply the time you can actually give. Morning, evening, or during a quiet break all work. What matters is that you can sit safely and without stress. Meditation is not something to experiment with while driving, walking busy streets, or operating machinery. Real meditation dissolves ordinary distinctions, and safety matters.

Regarding posture, all four traditional postures can be used: sitting, standing, walking, and lying down. Sitting is emphasized because the body has nowhere to go and nothing to do, forcing the mind to face itself. This is why sitting practice tempers the mind quickly.

When it comes to thoughts, there is no need to fight them. Thoughts arise and pass naturally. The problem is not thinking, it is chasing. Simply return to the method and continue practicing.

Sensations are also not a measure of progress. Calm, discomfort, tingling, pressure, or emotional movement are simply the senses reacting to stillness. Do not cling to them and do not reject them. Keep attention steady and let them pass.

Progress is measured by the strengthening of focus. If practice leads to dramatic states, emotional surges, or blissful distractions, those are just states. States come and go. Single minded focus is the real indicator.

Falling asleep during practice usually means the body is tired or focus is still weak. This is normal. Adjust sleep habits if needed and continue practicing consistently, just as you would train any other skill.

Zi Yi also addresses guided meditation directly. Guided meditation is not meditation. It is hypnosis. When someone talks you through imagery and sensations, attention is being carried by an external source. Real meditation is self reliance. A teacher can explain a method, but once practice begins, it is just you and the method.

Ultimately, building a meditation habit is simple. Pick a time, decide to practice, and follow through. Discipline comes first. Over time, discipline becomes natural.

Meditation is not about chasing peace, sensations, or experiences. It is about developing clarity and strength of mind so that stillness can reveal itself on its own.

Apply your attention. Hold your attention. Strengthen your attention.

Meditation is what appears when grasping collapses.