The dangers of striving in meditation

On moving from expectation to aspiration

One of the best, most inspiring developments in my meditation practice was also one of the worst, most frustrating developments in my meditation practice.

I’m talking about what happened when I got interested in what meditators often call “the deep end of the pool.” Specifically, rarified states of mind such as enlightenment, where you get a zap of Nirvana, or the jhanas, intense states of concentration allegedly accompanied by indescribable bliss.

I initially got into meditation for stress relief, but learning about this deep-end stuff inspired intense curiosity and motivation for practice.

Which was beautiful. And also horrible—because it put me in a state of striving. I started compulsively evaluating my meditation to see if I was making progress, which pretty much guaranteed that I could not advance.

As I often joke, meditation is like a crazy video game where you can’t move forward if you want to move forward. The wanting is the hindrance.

What to do about this? The meditation teacher Joseph Goldstein gave me some great advice: Next time you notice yourself forcing stuff to happen on the cushion, remind yourself to move from expectation to aspiration.

You can aspire to go deeper in your practice without expecting specific results on a specific timetable. This letting-go can allow for forward momentum.

Today on the pod, I talked to Harvard neuroscientist Matthew Sacchet, who studies the brains of advanced meditators. His research is fascinating—and I hope it provokes in you aspiration rather than expectation. Click to listen.

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Episode cheatsheet

The big takeaway

Dr. Matthew Sacchet discusses the emerging "third wave" of meditation research focused on advanced practices and states. He argues that scientifically studying deep meditative experiences could lead to profound insights about human consciousness and potentially transform individuals and society. While acknowledging safety concerns, Sacchet believes democratizing access to advanced meditation practices could have far-reaching positive impacts.

Exploring the deep end of meditation: science meets ancient wisdom