How To Master The Three Phases of Meditation

Context

Many of the CEOs I coach have experienced meditation before, yet they don’t know what a ‘full relationship’ with the practice might look like.

I offer an orientation by highlighting these three simple phases of growth that shape a longer journey with meditation. 

When you start to meditate, you will go through 3 phases of growth:

1. Regulation

2. Exploration

3. Transcendence 

Each of these phases builds upon the previous one. 

The Three Phases of Meditation

1. Self-Regulation:

The aim here is to gain control of attention and emotions. You learn to focus your mind through concentration on a specific 'object.' The object may be the breath, the sensations of your body, or the sound of a voice guiding you in visualization. The ‘object’ of focus can differ, but the practice is the same.

This will help to manage and regulate immediate responses to external stimuli, reduce stress, and enhance well-being. It is also the foundation for deeper meditation practices.

Techniques: 

• Focused attention on breath 

• Mindfulness exercises

• Guided visualisation

Benefits: Improved focus, reduced stress and anxiety, better emotional regulation, and increased self-awareness.

2. Self-Exploration:

Here is where you start to enjoy understanding the self. It involves observing and exploring your thoughts, emotions, and beliefs. 

From this practice, you will begin to recognize the deeper aspects of your personality and subconscious

Techniques: 

• Open awareness meditation

• Compassion meditation

Benefits: Increased self-awareness, better understanding of one's thought patterns and emotional responses, improved empathy and compassion.

3. Self-Transcendence:

This is the most profound phase of meditation, where the sense of individual self diminishes, and a sense of connection with a larger reality emerges. The benefits can be deep, long-lasting, and life-changing.

This phase is often associated with spiritual or religious experiences. It's about experiencing a sense of oneness or unity with the world.

Techniques: 

• Advanced self-inquiry,

• Zen meditation,

• Deep meditation, during which the sense of an ‘individual self’ is transcended. 

Benefits: Profound peace, deep inner joy, a sense of oneness or unity with all things, spiritual insights, and a profound transformation of one's perception of self and the world.

One last tip…

Throughout these three phases, your experience will deepen. Your understanding of the ‘self’ and your relationship to the world will evolve. 

These three phases are not strictly linear and can overlap; you may experience them differently depending on your personal journey and the practices you choose to work with.

Go gently with yourself as you practice.

If you’d like more support, my annual Wise Leadership Retreat is coming up in August. This is a chance to practice in the company of others with expert guidance and teachings. More details below.

Reflect:

What has helped you to better understand and explore your ‘self’?

I’ll see you next week,

Nikolas Konstantin

P.S. Want more…

The Yearly Reflection Space for Leaders: The Wise Leadership Retreat

I've opened applications for my 2024 "Wise Leadership Retreat.“ It will take place 06.- 11. August this year.

What you can expect:

1. A full-day workshop on wise leadership will help you gain clarity on your values and goals.

2. Three days of silent meditation training to widen your awareness and mindfulness.

3. Nourishing meals, sauna, and beautiful surrounding lake and nature.

4. Connecting with like-minded leaders facing similar challenges.

5. Closing workshop to harvest new skills and insights for lasting growth.

Training the Theory and Art of Meditation: A Beautiful Mind Course

Can’t join the silent meditation retreat this year?

If you want to train your mind and understand the theory from science and meditation traditions, this one is for you.

The Online Course includes:

• The Guide to the 3 Styles of Meditation E-Book,

• 4 hours of theory,

• 10 + Meditations

• & Retreat Mode (create your own silent retreat with my retreat recordings)

The Best of Management and Leadership: Founder Playbooks

As a founder coach, I scan the best of leadership literature and mindfulness so my clients can focus on what matters most—building a thriving organization.

Some of that theory makes it into my client’s Founder Playbooks library, featuring the best management and leadership theory. So far, I have made those "Founder Playbooks" only accessible to my coaches. You can have exclusive access here.

A la Carte Executive Training: Executive Coaching

Each year, I support a number of leaders to transform into more resonant versions of themselves - so they can grow with purpose and positively impact the world. Want to be coached by me? Say hello.

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See you next week,
Nikolas