Keep your heart clear
And transparent,
And you will
Never be bound.
A single disturbed thought
Creates ten thousand distractions.
― Ryokan
RS Meditation
You can practice all kinds of meditation. If you prefer to stick with traditional approaches, there are many varieties of Buddhist or Yoga meditation you could practice along with other aspects of Reintegration work. Keep in mind, though, that some of these methods require the practitioner to stick with all other practices within that particular system.
Here you will find a variant of meditation that utilizes several basic Reintegration techniques, which significantly improve the profoundness of meditation and its benefits. After all, this meditation was designed to resonate completely with the entire Reintegration system.
The goal of this kind of meditation is simply to stay in the state of Presence or pure consciousness as long as possible. Whenever something comes into your mind and disturbs your Presence, you just apply the Freshness & Acceptance (FA) technique on it and return to the Presence. That’s it.
Meditation is one of the pillars of this whole system. If you want to have stable and lasting results in your work with all these techniques, it is essential to discipline yourself and have at least one, 15-minute meditation session every day. Do not limit your practice to only these fixed sessions; expand your consciousness into your everyday life.
It is advisable to schedule the RS meditation sessions for every day in the morning, and if possible, in the evening, too, roughly at the same time of day.
First, you enter a state of full awareness, without thoughts or any other mind content, i.e. the state of Presence. The easiest way is to do a multi-layered DTI on your current state of mind, then on your body, and lastly on your impression of the external reality around you.
Then you just do the FA on everything that disturbs your peaceful state of awareness. In this way, you bring your mind again into the Presence. And this is the whole circle.
But if there are some heavy emotions that keep arising and distracting your peace severely, you should do the multiple layered FA on the content, then body, then on your external reality, each time doing the FA on your Temporary I as well.
The RS meditation consists of these steps:
Here you will find a variant of meditation that utilizes several basic Reintegration techniques, which significantly improve the profoundness of meditation and its benefits. After all, this meditation was designed to resonate completely with the entire Reintegration system.
The goal of this kind of meditation is simply to stay in the state of Presence or pure consciousness as long as possible. Whenever something comes into your mind and disturbs your Presence, you just apply the Freshness & Acceptance (FA) technique on it and return to the Presence. That’s it.
Meditation is one of the pillars of this whole system. If you want to have stable and lasting results in your work with all these techniques, it is essential to discipline yourself and have at least one, 15-minute meditation session every day. Do not limit your practice to only these fixed sessions; expand your consciousness into your everyday life.
It is advisable to schedule the RS meditation sessions for every day in the morning, and if possible, in the evening, too, roughly at the same time of day.
First, you enter a state of full awareness, without thoughts or any other mind content, i.e. the state of Presence. The easiest way is to do a multi-layered DTI on your current state of mind, then on your body, and lastly on your impression of the external reality around you.
Then you just do the FA on everything that disturbs your peaceful state of awareness. In this way, you bring your mind again into the Presence. And this is the whole circle.
But if there are some heavy emotions that keep arising and distracting your peace severely, you should do the multiple layered FA on the content, then body, then on your external reality, each time doing the FA on your Temporary I as well.
The RS meditation consists of these steps:
- Relaxation
- Entering the state of Presence using the multi-layered DTI procedure as well as the MH technique
- Occasional removal of distracting mind content using the FA technique
Relaxation Phase
First you relax completely, using either the Relax & Reintegrate (RR) technique described on this website or some other procedure that works for you. It is strongly recommended that you sit with your spine straight up, whether on a chair or in one of the “lotus”[i] positions. Whether you keep your eyes open or closed depends on your preference, but we would suggest doing the meditation with half-open eyes, in order to keep yourself awake more easily.
[i] https://en.wikipedia.org/wiki/Lotus_position
http://www.yogajournal.com/meditation/everything-need-know-meditation-posture/
[i] https://en.wikipedia.org/wiki/Lotus_position
http://www.yogajournal.com/meditation/everything-need-know-meditation-posture/
Entering the State of Presence
In this stage we are shifting from a normal state of consciousness, with a lot of thoughts, emotions and other content, into a deeper, meditative state, which is less “contaminated” with content of the mind. To reach that state, we have to dissolve our identification with mind content, body, and surroundings.
Thus the entering stage consists of these parts:
Turn your focus inward. Feel your current state of mind. Maybe you are overwhelmed with thoughts or emotions, maybe you are tired or anxious, but if you did the first stage (relaxation), it shouldn’t be an effort for you to do the next step: a multi-layered DTI.
At the beginning, become aware of whatever you are experiencing at that very moment, your anxiousness, thoughts, emotions or anything else. Find your Temporary I and do the DTI on it. Wherever your Temporary I is located at the moment, do the expansion of it. You will find yourself in the vast field of Presence.
After a while, feel your body and its energy field, as a whole. Again, locate your Temporary I from which vantage point you are experiencing your body. Do the DTI on it.
Next, feel the space around you and everything within it. Find your Temporary I from which standpoint you are seeing and feeling your environment. Do the DTI. You may have difficulty finding the Temporary I, but try anyway. You can even consider a blurred field of your being as your I at that moment. In any case, do the DTI with whatever you find.
Then, do the MH technique. Again, if you can’t precisely locate your Temporary I, try to feel a “center” of the fuzzy sense of your being and move it to the Heart. Your MH statement will be just “I am.” Stay in that Presence or pure existence, and if there is any “center” or “core” of your being from which you are experiencing the “I am”-ness, may it be in your Heart only.
Stay within that vastness of pure consciousness as long as you can. You don’t have to come back to the “I am” state, just be in the pure consciousness. This is the aim of meditation. It doesn’t often last long, not only for the beginners, but even for the majority of experienced people. A few seconds only or, at most 10 to 15 seconds, probably. Some mind content will surely arise and kick you out from your Presence. You will probably not even be aware that you are out of your Pure consciousness. But eventually, you will become aware of that fact and you will try to bring yourself back into the original blissful state. You can do so with the FA technique.
Thus the entering stage consists of these parts:
- At the beginning, do the Dissolving the Temporary I technique (DTI) on your current state of mind.
- Do the DTI for your body.
- Do the DTI for the external reality that you perceive at the moment.
- Do the Moving to the Heart (MH) technique.
Turn your focus inward. Feel your current state of mind. Maybe you are overwhelmed with thoughts or emotions, maybe you are tired or anxious, but if you did the first stage (relaxation), it shouldn’t be an effort for you to do the next step: a multi-layered DTI.
At the beginning, become aware of whatever you are experiencing at that very moment, your anxiousness, thoughts, emotions or anything else. Find your Temporary I and do the DTI on it. Wherever your Temporary I is located at the moment, do the expansion of it. You will find yourself in the vast field of Presence.
After a while, feel your body and its energy field, as a whole. Again, locate your Temporary I from which vantage point you are experiencing your body. Do the DTI on it.
Next, feel the space around you and everything within it. Find your Temporary I from which standpoint you are seeing and feeling your environment. Do the DTI. You may have difficulty finding the Temporary I, but try anyway. You can even consider a blurred field of your being as your I at that moment. In any case, do the DTI with whatever you find.
Then, do the MH technique. Again, if you can’t precisely locate your Temporary I, try to feel a “center” of the fuzzy sense of your being and move it to the Heart. Your MH statement will be just “I am.” Stay in that Presence or pure existence, and if there is any “center” or “core” of your being from which you are experiencing the “I am”-ness, may it be in your Heart only.
Stay within that vastness of pure consciousness as long as you can. You don’t have to come back to the “I am” state, just be in the pure consciousness. This is the aim of meditation. It doesn’t often last long, not only for the beginners, but even for the majority of experienced people. A few seconds only or, at most 10 to 15 seconds, probably. Some mind content will surely arise and kick you out from your Presence. You will probably not even be aware that you are out of your Pure consciousness. But eventually, you will become aware of that fact and you will try to bring yourself back into the original blissful state. You can do so with the FA technique.
Occasional Removal of Distracting Mind Content
This is the main stage of meditation. You only have to abide in the state of Pure consciousness.
Sooner or later, a content of the mind will pop up into existence and pull you out from the bliss of Pure consciousness. But that content could be vastly different in its nature. It may be just one light thought, or, on the other side, it can consist of heavy and repetitive emotions.
For light mind content, you do only this:
Freshness & Acceptance (FA) Technique
Now, you are going to use the FA technique whenever an ordinary thought or other common content of mind comes up and distracts you. Since the FA is a softer and perhaps subtler technique than DTI, you can easily fall asleep as you are doing it if you are tired. Therefore, if you get drowsy during meditation, switch to the DTI instead of the FA.
So, when a thought, light emotion or sensation arises in the mind, you simply do the FA on the Temporary I from which vantage point you are experiencing that mind content.
Find where your Temporary I is located. While being focused on your Temporary I and its location, ask yourself: “Am I really this?” Feel surprised that “you” are “condensed,” and that you are “located” at that area of your body (e.g. in your head, neck, chest or somewhere else). Feel as if it’s the first time for you to have this kind of experience, like you know nothing about that “compression” of your I. Feel curious about that.
Then, fully accept your Temporary I with your whole Heart. Be completely okay with it.
Note that this process should be brief.
So, this was the first layer of FA applied to the light mind content only, and it’s usually absolutely enough to bring yourself into the state of Presence, of pure consciousness. Stay in that state as long as possible; that’s the goal of meditation.
Dealing With Heavy Mind Content
Some heavy mind content will often appear, disturbing your peace completely. You might even forget that you are meditating altogether. It usually consists of strong and persisting emotions coupled with bits of various thoughts, sometimes even with unpleasant bodily sensations. But when you remember that you are actually meditating, you should do a more comprehensive FA process applied to your mind content, body and environment.
So, in the case of heavy content distracting your Presence, you should do the multi-layered FA plus MH procedure, as following:
As is the case with light mind content, you first do the FA procedure on the Temporary I which perceives the actual content. Stay a while in the Presence, but not too long.
The next step is to do the process on the Temporary I which perceives your body, which is similar to the “Entering the State of Presence” stage, but this time you are doing the FA instead of DTI.
The following step is related to the Temporary I which perceives the reality around you. You also apply the FA as a replacement for the DTI procedure.
Finally, do the MH procedure, with the simple statement “I am.”
If this multi-layered FA approach doesn’t work and you are again overwhelmed with the same strong thoughts and emotions, you can even shift into the multi-layered DTI, and then return back to the FA if everything settles down.
If you experience an avalanche of emotions or thoughts during your meditation, don’t hesitate to switch to the Inner Triangle or Chain technique. Stay assured that in these cases of facing strong contents of mind, doing some of the main Reintegration techniques on them is the best way of spending your meditation time. Once you reintegrate the subconscious structure which caused the emotional flooding, your sitting sessions will probably become smoother, even if only for a few days.
Inevitably, as you continue with the practice, different previously unconscious structures will be surfacing into your consciousness. Of course, this whole process is a great opportunity for you to reintegrate your being as much as possible. If you avoid dealing with any of these structures which can be revealed during meditation, they will inevitably manifest themselves in your external reality, most likely in a very unpleasant way. They can bring about some hostile people, diseases or problematic situations into your life. So, face boldly every mind content which comes into your field of consciousness immediately; don’t avoid dealing with it at any cost.
There are countless other resources out there about meditation, but this particular one is quite a new approach which you may not find a lot about elsewhere. It’s definitely enough for your regular practice.
Sooner or later, a content of the mind will pop up into existence and pull you out from the bliss of Pure consciousness. But that content could be vastly different in its nature. It may be just one light thought, or, on the other side, it can consist of heavy and repetitive emotions.
For light mind content, you do only this:
- Do the FA on the Temporary I which perceives the distracting mind content.
- Repeat the same for any light mind content that comes up, until the end of session.
Freshness & Acceptance (FA) Technique
Now, you are going to use the FA technique whenever an ordinary thought or other common content of mind comes up and distracts you. Since the FA is a softer and perhaps subtler technique than DTI, you can easily fall asleep as you are doing it if you are tired. Therefore, if you get drowsy during meditation, switch to the DTI instead of the FA.
So, when a thought, light emotion or sensation arises in the mind, you simply do the FA on the Temporary I from which vantage point you are experiencing that mind content.
Find where your Temporary I is located. While being focused on your Temporary I and its location, ask yourself: “Am I really this?” Feel surprised that “you” are “condensed,” and that you are “located” at that area of your body (e.g. in your head, neck, chest or somewhere else). Feel as if it’s the first time for you to have this kind of experience, like you know nothing about that “compression” of your I. Feel curious about that.
Then, fully accept your Temporary I with your whole Heart. Be completely okay with it.
Note that this process should be brief.
So, this was the first layer of FA applied to the light mind content only, and it’s usually absolutely enough to bring yourself into the state of Presence, of pure consciousness. Stay in that state as long as possible; that’s the goal of meditation.
Dealing With Heavy Mind Content
Some heavy mind content will often appear, disturbing your peace completely. You might even forget that you are meditating altogether. It usually consists of strong and persisting emotions coupled with bits of various thoughts, sometimes even with unpleasant bodily sensations. But when you remember that you are actually meditating, you should do a more comprehensive FA process applied to your mind content, body and environment.
So, in the case of heavy content distracting your Presence, you should do the multi-layered FA plus MH procedure, as following:
- Do the FA on the Temporary I which perceives the distracting mind content.
- Do the FA on the Temporary I which perceives your body.
- Do the FA on the Temporary I which perceives the reality around you.
- Do the Moving to the Heart technique.
- Repeat the same for any heavy mind content that comes up, until the end of the session.
As is the case with light mind content, you first do the FA procedure on the Temporary I which perceives the actual content. Stay a while in the Presence, but not too long.
The next step is to do the process on the Temporary I which perceives your body, which is similar to the “Entering the State of Presence” stage, but this time you are doing the FA instead of DTI.
The following step is related to the Temporary I which perceives the reality around you. You also apply the FA as a replacement for the DTI procedure.
Finally, do the MH procedure, with the simple statement “I am.”
If this multi-layered FA approach doesn’t work and you are again overwhelmed with the same strong thoughts and emotions, you can even shift into the multi-layered DTI, and then return back to the FA if everything settles down.
If you experience an avalanche of emotions or thoughts during your meditation, don’t hesitate to switch to the Inner Triangle or Chain technique. Stay assured that in these cases of facing strong contents of mind, doing some of the main Reintegration techniques on them is the best way of spending your meditation time. Once you reintegrate the subconscious structure which caused the emotional flooding, your sitting sessions will probably become smoother, even if only for a few days.
Inevitably, as you continue with the practice, different previously unconscious structures will be surfacing into your consciousness. Of course, this whole process is a great opportunity for you to reintegrate your being as much as possible. If you avoid dealing with any of these structures which can be revealed during meditation, they will inevitably manifest themselves in your external reality, most likely in a very unpleasant way. They can bring about some hostile people, diseases or problematic situations into your life. So, face boldly every mind content which comes into your field of consciousness immediately; don’t avoid dealing with it at any cost.
There are countless other resources out there about meditation, but this particular one is quite a new approach which you may not find a lot about elsewhere. It’s definitely enough for your regular practice.
Additional Notes
Note that you may, occasionally, find yourself becoming drowsy or falling asleep. That’s not something to be worried about. That only shows that you are entering some deeper levels of your subconscious. You are beginning to bring up the long-forgotten and suppressed elements of your personality, from the depths of your unconscious mind, which is great news.
Thus, when sleepiness arises, try to stay awake; change your posture, rub your eyes, switch to the DTI, but don’t fight it too much. You are maybe just too tired and your body needs sleep more than meditation. So, if nothing helps, sleep for a while. But don’t always give up. Sooner or later, you must face the subconscious elements that are revealing themselves and reintegrate them.
Give yourself a promise that you will do the meditation session every single day, at roughly the same time. If you have to strengthen that decision, use a “good old” treaty with yourself. Write it down thoroughly, describing when and what you will be doing every day. Also, note what you will do if you miss a scheduled session (for example doing two sessions the next day or doing a prolonged session). Sign it and keep up with it.
It can't be stressed enough how important consistency in your meditation practice is. Regular meditation is the very basis of your spiritual development. It’s the foundation of your personal transformation. It will naturally lead you into having more mindfulness within your daily life, and it will direct your efforts in reintegration of the elements of personality as well. It will give you additional love, health, strength, calmness, creativity and smoothness in your life.
And, ultimately, it could lead you straight to enlightenment. No kidding.
Thus, when sleepiness arises, try to stay awake; change your posture, rub your eyes, switch to the DTI, but don’t fight it too much. You are maybe just too tired and your body needs sleep more than meditation. So, if nothing helps, sleep for a while. But don’t always give up. Sooner or later, you must face the subconscious elements that are revealing themselves and reintegrate them.
Give yourself a promise that you will do the meditation session every single day, at roughly the same time. If you have to strengthen that decision, use a “good old” treaty with yourself. Write it down thoroughly, describing when and what you will be doing every day. Also, note what you will do if you miss a scheduled session (for example doing two sessions the next day or doing a prolonged session). Sign it and keep up with it.
It can't be stressed enough how important consistency in your meditation practice is. Regular meditation is the very basis of your spiritual development. It’s the foundation of your personal transformation. It will naturally lead you into having more mindfulness within your daily life, and it will direct your efforts in reintegration of the elements of personality as well. It will give you additional love, health, strength, calmness, creativity and smoothness in your life.
And, ultimately, it could lead you straight to enlightenment. No kidding.
