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Note: For the Original
Internet Lessons with additions,
see the AYP
Easy Lessons Books.
For the Expanded and Interactive Internet Lessons, AYP Online Books,
Audiobooks and more, see AYP Plus.
Update: For additional assistance with meditation
sensitivity issues, see Lessons 365-367.
Lesson 160 - Q&A Extreme sensitivity to
meditation - what to do?
Date: Fri Apr 9, 2004 11:25pm
New Visitors: It is recommended you read from the beginning of the archive, as previous
lessons are prerequisite to this one. The first lesson is, "Why
Q: After 5 - 7 minutes of meditation colors like orange, yellow, green and
dark blue in the form of bright light appear before my eyes. This stays
about for a minute or two and my head starts to ache and I can't meditate
any longer. I come out of my meditation and I sleep as my head is very
heavy. At night when I sleep after meditation I am getting very violent
dreams like a woman getting raped, and such destructive activities. The
feeling is so real that it is scary. This kind of thing has never happened
to me. The day I don't meditate I do not get these dreams. I very much want
to keep my meditation going but these experiences are becoming a hindrance.
Would appreciate your advice.
A: Thank you for writing and sharing.
You are one of the few people who are very sensitive to meditation, with a
lot of obstructions coming out very fast with just a little practice.
The thing to do is find the right balance of practice for yourself that will
allow the obstructions to be dissolved during meditation rather than
continuing after. It will take trying some different things to find the
balance. If you are determined, you will be able to work it out. Here are
few suggestions. Feel free to experiment until you find a stable routine.
First, try and meditate for 10 minutes only in the morning before breakfast
for a few days. Lie down for 5-10 minutes afterward, or longer if you feel
uneasy. Taking adequate time to "come out" after meditation is very
important, especially if there is a lot of release going on during
meditation. See if you can get a comfortable routine going with just 10
minutes of meditation plus rest in the morning. If you can, then try adding
a second 10 minute session in the early evening, before dinner, not near
If strong sensations or headache come in meditation stop the mantra and just
sit and let the attention be easily with the sensation. It is obstructions
dissolving, and easy attention on it without mantra will help it dissolve.
If it is too much, as you described before, then lay down and continue to be
easy with the attention letting it be drawn to the sensation. Don't force
the attention at all. Just be easy with it. Try not to get up until the
sensation subsides. Then you will know the dissolving process has completed.
Don't meditate beyond your allotted time - that includes time spent in
thoughts, on sensations, etc. Everything that happens in the allotted time
(10 minutes in this case) is considered part of meditation.
Make sure you have good activity during the day and during the evening after
meditation. This is important to stabilize the purification happening in the
nervous system during meditation. Being with people, family activities,
walking, doing creative work or service - wherever your heart takes you.
Don't meditate right before bed. Always meditate before activity.
If you get it to 10 minutes twice a day with good stability and are feeling
okay in activity during the day and evening (and in sleep too), then try for
15 minutes twice a day. If that is good after a few weeks or months, try for
20 minutes. If you are feeling discomfort and feel you are meditating too
long, then back off to the last comfortable level you found and stay there
for a while.
Self-pacing matched to your experience is what you should do. This is the
key to long term success in all practices - finding stable daily practice
over many months and years.
Another thing you can try is some light spinal breathing before meditation
(5 minutes or so), as given in the lessons. This can help smooth out
meditation. Spinal breathing is very good for balancing unruly energies in
the nervous system, which includes mind and emotions. Finally, you can also
try some light asanas, bending and stretching, (5-10 minutes) before spinal
breathing and meditation. Maybe only spinal breathing will help at this
stage. Maybe only asanas. Maybe both. Maybe neither. You will only know by
Maybe you will find that only asanas once or twice a day with or without
spinal breathing, and no meditation, are what you need to do for a while
until the obstructions get cleared out of your nervous system a bit. Then
you can try and add meditation later. Where there is a will, there is a way.
Those are some options to consider for finding a stable routine. I wish you
The guru is in you.
For detailed instructions on deep meditation with self-pacing, see the
AYP Deep Meditation book,
and AYP Plus.
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