Breaking Meditation Plateaus: Insights From a TWIM Home Retreat (Part 1)
This 2-part article delves into my experiences with a 10-day buddhist meditation retreat, a journey that resulted in more profound changes and insights than my previous 4 years of practice.
🙏 As always, thanks for reading. If you liked this article, your support in spreading this message fuels my purpose in aiding more individuals on their journey towards inner freedom and spiritual growth.
Discovering a unique meditation retreat
In the last 10 days, I've been on a transformative journey: a meditation retreat programme from home. This adventure began when my boyfriend discovered TWIM - a unique meditation method and retreat - through a podcast. The timing couldn’t have been better; in my regular meditation practice, I had hit a plateau. I was feeling stuck, unmotivated, and often found myself questioning, "What's the point of dedicating so much time to this?" At times, my skepticism led me to believe that simply being mindful in daily activities was equivalent to meditating, but deep down, I knew it wasn't the same.
This retreat, hosted by the Dhamma Sukha Meditation Centre, introduced me to a new world of meditation. They teach the 6R mindfulness method and Tranquil Wisdom Insight Meditation (TWIM), creations of Bhante Vimalaramsi. The method, which is centered around the practice of loving-kindness, was a new approach for me.
Having spent around four years focusing primarily on concentration practices like breath meditation, I approached this new method with an open mind. Reflecting now, I can undoubtedly say that these 10 days have been more transformative for my meditation practice and personal change than the cumulative growth of those four years.
In this first article of a two-part series, I aim to share the reasons behind starting this retreat and the core principles of the 6R and TWIM methods. The second article will delve deeper into how exactly this retreat and the methods practiced have been so profoundly transformative for me.
My meditation plateau
Reflecting on my previous meditation practice, the most significant issue I faced was the lack of personal transformation. I would spend about half an hour in meditation, achieving a sense of calmness. Yet, as the day progressed, this calmness seemed to dissipate, leaving me feeling disconnected from the tranquility I had experienced. The challenge was integrating the serenity of my meditation into the ups and downs of daily life.
In the past six months, this disconnect persisted and seemed to intensify. My sensitivity to external stimuli—be it loud sounds, the intense energy of people around me, or even witnessing violence on television—increased dramatically. It felt as if my emotional barriers were so permeable that any external factor could easily disrupt my inner balance. I experienced unexplained, intense feelings, like a heavy weight in my chest, and sudden surges of anger, an emotion that was previously foreign to me, leading to a sense of instability.
This situation led me to question the fundamental purpose of my meditation practice. What was the point if it didn't cultivate a lasting sense of calmness, happiness, and peace? My goal wasn't for meditation to serve merely as a coping mechanism—a temporary solution for dealing with life's challenges. I was seeking something more profound: a practice that would not just alleviate symptoms but address the root causes. I wanted the meditation to help me become a more wholesome being.
A journey back to Buddha’s teachings
The TWIM method, developed by Bhante Vimalaramsi, stands out due to its adherence to the earliest teachings of the Buddha. It strives to stay as true as possible to the Buddha's original words, minimizing the distortions often introduced through translations. This method primarily relies on the original Buddhist sutta’s—teachings directly delivered by the Buddha and his close disciples. These sutras are a rich collection of speeches and lessons that offer profound guidance on living a meaningful life, finding happiness, and understanding the world around us.
What's particularly fascinating about the Dhamma Sukha Meditation Centre's (DSMC) approach is their emphasis on Loving-kindness meditation (Metta). They advocate that Metta alone can guide a practitioner to spiritual enlightenment, or “Nibbana.” I must admit, when I first encountered this concept, I was skeptical. It seemed too straightforward, too accessible. I had always believed that such profound states of enlightenment were reserved for those engaged in intense, prolonged insight meditation—essentially, the monks and lifelong meditators of our world.
However, my experience during these 10 days of practice has dramatically shifted my perspective. I've reached states of equanimity that I previously thought were beyond my reach, especially within such a short period. This experience has opened my eyes to the possibility that profound spiritual states are not just the domain of the ascetic or the monk, but can be accessible to anyone, even those of us leading what might be considered ‘normal’ lives. This realization has been both humbling and thrilling, revealing the untapped potential of the mind through the practice of TWIM.
Understanding wholesome vs. unwholesome states
In Buddhism, the concepts of wholesome and unwholesome states are central to understanding the path to enlightenment. Wholesome states are mental states or actions that lead to happiness, harmony and enlightenment. Unwholesome states on the other hand, are actions that lead to suffering and disharmony. They are driven by greed, hatred and delusion, also called the “three poisons”. They are considered the main cause for the suffering we experience.
Greed: This refers to the desire for pleasure, possessions, and other worldly gains. It is often seen as the root of suffering because it leads to attachment and clinging.
Hatred: This represents aversion, anger, and ill-will towards others or situations. Hatred arises from a desire to avoid unpleasant experiences and can lead to harmful actions.
Delusion: This is the state of ignorance or misunderstanding of the true nature of reality. This includes false views about the self, such as believing in a permanent, unchanging self (ego), and misunderstandings about the nature of life, such as the impermanence of all things. Delusion underpins both greed and hatred, as it involves a mistaken perception of the self and the world around us.
Meditation and mindfulness can help us to create more of the wholesome states and let go of the unwholesome states. DSMC teaches this in a twofold way: meditation through the TWIM method and mindfulness through the 6R method.
The essence of the TWIM method
The TWIM method primarily focuses on cultivating wholesome emotional states through the practice of loving-kindness. This practice serves as a gateway to progressively deeper levels of meditation and emotional understanding, embodied in the four Divine Abidings (Brahmaviharas). Each of these states not only brings about profound emotional experiences but also leads to unique meditative insights.
Loving-kindness (Metta): The journey begins with bringing up feelings of love and kindness, akin to the warm, fuzzy sensation you feel when watching a playful puppy or a smiling infant. For instance, watching videos of baby animals can help awaken this emotion. Personally, reflecting on joyful moments with my dog Charlie sparked this feeling strongly for me. As this sentiment of loving-kindness grows to ourselves, friends, family, strangers, enemies, it naturally starts to encompass all beings. Put differently, the initial feeling act as a catalyst that effortlessly brings us into deeper meditative states. It's akin to a small spark growing into a radiant fire.
Compassion (Karuna): As we go deeper in the feeling of Metta, a compassionate desire to alleviate the suffering of others begins to emerge. This is an evolution of loving-kindness, where our empathy translates into a genuine yearning to bring relief and comfort to those in pain.
Empathetic Joy (Mudita): This state is about cultivating happiness in the happiness of others. It's like sharing the joy of a friend's achievement without a hint of envy. Learning to rejoice in others' successes and well-being brings an unselfish joy that enriches our own emotional experience.
Equanimity (Upekkha): The culmination of this journey is reaching a state of equanimity. Here, we develop an even-tempered, balanced attitude towards all experiences, irrespective of their nature. Equanimity is similar to being a tranquil center in the midst of life's tumultuous storms, remaining undisturbed by the highs and lows that life presents.
Through the TWIM method, the four states of loving-kindness, compassion, empathetic joy, and equanimity intertwine to establish a profound structure for emotional and meditative development. As practitioners progress through various states of meditation, known as Jhanas, each state contributes to the next, enriching the depth of their inner experience. This progression fosters a deeper understanding of how the mind works.
A small first meditation instruction to try it out for yourself:
Sit for 30 min and don't move.
Imagine a moment where you were completely happy and at peace. This could be a moment where you looked into a baby’s eyes or spent time with a cute animal. A warm, fuzzy feeling will come up in the chest area. This is the loving-kindness that you will radiate throughout the whole sitting.
Send this metta (loving-kindness) to yourself for 10 min. It helps me to start with the sentences: “May I be happy, may I be at peace, may I be free of suffering”.
Pick a good friend that you wish all the best in the world and send the loving-kindness to him/her the rest of the sitting.
6R whenever the mind wanders (see instructions below).
🔗 Or a link to guided 30-minute beginner loving-kindness meditation made by DSMC
6R: Mindfulness redefined
To be able to enter deep states of meditation, we need to develop strong observation power, or mindfulness. It’s not about how long we can focus at a certain activity, but about a continuous awareness of what our mind is doing. A crucial aspect of the 6R method is its focus on cultivating mindfulness not just within the confines of structured meditation, but as an integral part of our day-to-day lives.
The mind is often a tumultuous place. Before we even realize it, we're swept away into past traumas or anxieties about future catastrophes. By practicing mindfulness regularly, we start to recognize these patterns of the mind. The more we practice, the more automatic this awareness becomes.What truly makes this method stand out is its approach to our experiences. In the traditional sense, we often try to suppress uncomfortable thoughts or emotions, only to find them resurfacing with greater intensity later.
“At the time of suppression, you are pushing away or not allowing part of your experience. Thus, mind is contracted and pulls the tension even tighter instead of expanding and opening. As a result, this is not purifying mind of ignorance and craving. You are actually stopping the purification of mind!”
Bhante Vimalaramsi
In contrast, the 6R method doesn't advocate pushing away our experiences. This method emphasizes a sense of lightness, fun, and relaxation in the process. By consistently practicing this, we create a positive feedback loop, leading to a profound change in our personality.
For me, this method has been a revelation. There were moments during the retreat when old memories or fears would surface. Although it sometimes was extremely hard, instead of shying away from them, I learned to acknowledge their presence. This simple yet powerful practice has taught me to approach life with a sense of ease and joy, fundamentally altering how I interact with the world around me.
The 6R’s consist of the following steps:
Recognize: This step is about being aware of distractions. Whether it's a sudden thought about an upcoming meeting or a lingering emotion from a past conversation, recognizing it is key.
Release: After recognition, the next step is to let go. It’s like setting down a heavy bag you’ve been carrying without realizing it.
Relax: This step is transformative. By physically relaxing, we send a signal to our minds that it’s OK to let go, releasing the tension built up from the distraction.
Re-Smile: Smile! Create a little Buddha smile on your face. Even if it feels forced initially, it has been surprisingly powerful for me. It’s a physical expression that brings a lightness and joy to the moment, reminding me not to take everything so seriously.
Return: Gently, Bring your focus back to the meditation object or whatever task you’re engaged in at the moment.
Repeat: Repeat this cycle, over and over again. This isn’t a one-off process, but something that needs continuous practice. The more you do it, the quicker you notice when your presence slips during meditation or daily activities.
Conclusion
Reflecting on these 10 days, I realize this retreat has been more than just a meditation practice; it's been a journey of profound personal rediscovery. It challenged my previous notions about meditation and opened me up to a world where inner peace and joy aren’t just fleeting moments but a sustainable way of life. In my next article, I’ll share more about the transformative effects of the TWIM method and this retreat. My hope is that my experiences, with all their ups and downs, can inspire and encourage others on their own path of personal and spiritual development.
🙏 As always, thanks for reading. If you liked this article, your support in spreading this message fuels my purpose in aiding more individuals on their journey towards inner freedom and spiritual growth