How to Do the Jhanas: A Practical Guide
Learn how to access the eight or nine progressive mental states called the jhanas, which lead from euphoria to the cessation of consciousness. This guide provides practical instructions to experience these states through concentration.
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What is Jhanas?
"The jhanas are like leveling up your mind through 8 (or 9) stages – from pure bliss, to deep calm, to dissolving reality itself, ending in total stillness or even a blackout. No need for any outside stuff, just focus. Here's your guide to making it happen on your own. "
Why Learn the Jhanas?
jhanas are cool, but they’re not actually the point. The valuable part is the insight gained along the way. Mastering the jhanas allows you to cultivate and control your attention, a powerful skill in today’s world of distractions. The jhanas offer a deep, transformative experience that can help you navigate emotions and life with greater skill and insight.
Jhanas Are Learned by Doing
The jhanas aren’t theoretical—they’re experiential. With consistent practice, anyone can access these altered mental states. My own journey, with limited meditation experience, allowed me to reach all nine jhanic states in just over 20 hours of practice. The instructions for accessing these states are within us, and concentration is the key to unlocking them.
Instructions for Accessing the Jhanas
J1-J4 (Euphoric to Peaceful States)
- J1 (Pleasant Sensations): Relax deeply and clear your mind. Focus on a joyful thought and let the feeling grow.
- J2 (Joy): Let the euphoric sensations deepen into joy, which radiates from within.
- J3 (Contentment): Shift into deep contentment, where a peaceful stillness begins to form.
- J4 (Utter Peacefulness): Let your mind and body dissolve into a state of utter peace.
J5-J7 (Dissociative States)
- J5 (Infinity of Space): Expand your awareness into boundless space.
- J6 (Infinity of Consciousness): Merge your consciousness with infinite space, feeling expansive and limitless.
- J7 (No-thingness): Dissolve into the void, experiencing nothingness.
J8-J9 (Cessation)
- J8 (Neither Perception Nor Non-Perception): Enter a surreal state where perception dissolves.
- J9 (Cessation): Experience the cessation of consciousness, similar to falling into deep sleep or anesthesia.
Key Tips for Practice
- Relax and enjoy the process: Have fun. Don’t force progress.
- Engage in the flow state: It’s not just about relaxation; it’s about being deeply present.
- Pace yourself: Take your time and listen (not overthink) to your body and mind.
- Experiment with different techniques: Try out different methods. Everyone's experience with the jhanas can vary. Be open to finding what works for you.
- Stay curious: Keep a playful and curious mindset. Don’t get stuck on any particular method—allow yourself to explore.
- Don’t grasp too hard: Like sneezing, the jhanas come when you don"t overthink or force them. Let them arise naturally.
What the Jhanas Feel Like
- J1 (Pleasant Sensations): Euphoric, light, and joyful.
- J2 (Joy): Radiating joy and gratitude.
- J3 (Contentment): Deep, calming contentment.
- J4 (Peacefulness): Utter stillness and peace.
- J5 (Infinity of Space): Disembodiment and expansion.
- J6 (Infinity of Consciousness): Merging with the universe.
- J7 (No-thingness): Feeling of dissolving into nothing.
- J8 (Neither Perception Nor Non-Perception): A surreal state of ambiguity.
- J9 (Cessation): Complete loss of consciousness.
Jhanas on the Emotional Axis
This emotional axis integrates the various states of mind experienced during meditation. The X-axis represents emotional valence, ranging from negative to positive, while the Y-axis reflects emotional intensity, from low to high. Using this model, we can visualize emotional states such as anger, anxiety, and fear (negative valence) contrasted with euphoria, gratitude, and pride (positive valence).
The model show how attention acts as the driving force that shifts emotional states along the Y-axis, amplifying their intensity. Through focused attention, one can progress from lighter states of joy (J1) to deeper tranquility (J4), ultimately reaching profound states like No-thingness (J7) or Cessation (J9). This framework helps us appreciate the essential role of attention in navigating and evolving emotional experiences during meditation.
Impact of the Jhanas
The jhanas are not just about entering altered mental states—they are tools for gaining insights into the nature of consciousness and improving emotional control. They help you develop a mastery over your attention and emotions, which can be a profound asset in everyday life.
Conclusion: Explore the Jhanas
Practicing the jhanas offers a transformative way to explore your inner world. While the journey may be challenging, the rewards of gaining deeper insight into your consciousness are well worth it. By practicing concentration and attention control, you can unlock new levels of mindfulness and emotional awareness. Try it for yourself—you may discover something truly unexpected.