Habits. It is worthwhile to develop good habits before beginning to practice meditation.

Be natural with yourself, honor all parts of yourself, use all of your senses, and welcome the rhythms of experience

When I work with people who have been meditating for a while – even 10 or 15 years – one of the issues that becomes apparent that they have developed bad habits. These go uncorrected for two reasons. One meditation is invisible, so almost no one gets adjustments. Two is that the effortless process of meditation is not well understood, even by most experts.

Hugh Laurie is one of the most successful TV actors of our time, his show HOUSE was a great success. He played a brilliant, grumpy physician who walked with a limp. And he says even four years later he still tends to walk with a limp whenever he is on a film set.


Hugh Laurie Can’t Shake Limp He Developed To Play Dr. House, Even Years After Show Ended
Hugh Laurie hasn’t played Dr. Gregory House in three years, but the actor said he still can’t shake the limp he developed in order to play the pained, but

One of the habits that I hear many of you describing, that sabotage your meditation ––is simply the idea that you are capable of, and supposed to, judge your moment to moment experience in meditation. This often leads to a subtle inner effort of blaming the self, as if you are hitting yourself invisibly inside. "Bad mind!"

The basic attitude behind this seems to be: "Hey I have been meditating for 15 seconds now, and because of my state of entitlement, I should be enlightened by now."
Another form this takes is that certain thoughts arise which say, "Hey, those other thoughts should not be there."

There are a couple of tactics here:

1. Welcome all thoughts and remember you do not need to act on them, even internally. Your brain is just cleaning out its filing cabinets, doing the dishes, vacuuming.

2. Notice the sensations underneath the thoughts. You may be feeling little bits of tension, fear, excitement, or pain here or there. These sensations may be the source of the energy for the thoughts. During meditation, the body wants to tune its circuits, and there is a massage-like phenomenon going on.

Re-read Meditation Made Easy if you are not getting this. In reality, meditators don't generally know when they are "deep" in meditation. You get used to whatever level you are on or in. The senses notice contrast. Change. Not so much steady-state.

The Just-Noticeable Difference JND

Pasted Graphic

where Pasted Graphic 1 is the original intensity of the particular stimulation, I is the addition to it required for the change to be perceived (the JND), and k is a constant. This rule was first discovered by Ernst Heinrich Weber (1795–1878), an anatomist and physiologist, in experiments on the thresholds of perception of lifted weights.