Introduction
People come to meditation for many reasons. Some want to relax. Some want to release stress. Some want peace of mind. Others want to discover something deeper inside. The goals may differ, but the method is always the same: stop and be still.
This simple principle was summarized by Luang Pu Sodh, the founder of Dhammakaya meditation, in just one phrase: “Stillness is the key to success.”
When we know this key, we cannot lose our way. All we need to do is help the mind stop. And when the mind stops, it becomes pure—clean and clear, free from attachment and distractions.
Still the Mind
A stopped mind is a pure mind. Nothing sticks, nothing seeps in. To reach this point, we need steady practice in mindfulness and meditation.
Last time, we spoke about mindfulness. We said:
- Keep a good mood throughout the day.
- Don’t let your mind sink down.
- Stay Sabai Sabai—relaxed and at ease.
With mindfulness, we keep our inner space clear. Now, let’s look deeper into meditation practice, how it works, and how to deal with obstacles along the way.
The Submarine Analogy
Think of yourself as a submarine deep in the ocean. It’s dark, heavy, and under pressure from every direction. Just like when you close your eyes in meditation and feel weighed down by thoughts.
How does a submarine dive? By pumping water into ballast tanks, making it heavier than seawater. How does it rise? By releasing the water, making it lighter than seawater.
In the same way, when you let go of thoughts, worries, and attachments, your mind becomes lighter. The darkness fades, pressure lessens, and light appears. Rising higher, you feel fresh, free, and alive.
Meditation as Letting Go
Letting go in meditation is like releasing the ballast water. The mind doesn’t lose weight, but it gains purity and refinement. A mind tied to stories is coarse. A mind that lets go becomes subtle and radiant.
When you sit, begin by relaxing body and mind. Let yourself feel soft, calm, and at ease. Already, your submarine begins to rise. This is what “stop and be still” means—stop chasing thoughts, stop wanting, and rest content with what is.
The mind always seeks an object of focus. Instead of clinging to worries, give it something clean. It could be the feeling of ease, an image like a crystal ball, the sun, the moon, or the stars. Or you can softly repeat a phrase such as cool & bright, clear & calm, or as monks do, Samma Arahang.
If you stay with this peaceful focus, step by step you release more ballast. If nothing disturbs you, your submarine rises all the way to the surface. There, you feel joy, safety, and freedom. Spiritually, you may experience coolness, spaciousness, brightness—even the body disappearing into the atmosphere.
Common Obstacles
Of course, the path is not always smooth. If meditation were that easy, everyone would already be enlightened. But it is also not too difficult. Here are the common obstacles:
- Sleepiness – The submarine rises but gets stuck on the rock of comfort. You feel so relaxed that you fall asleep.
- Restless thoughts – The submarine drifts away with the strong current of thinking. You cannot stay centered.
- Tension – Instead of releasing water, you pump more in. This means forcing too hard, thinking too much, or trying until it hurts.
How to Overcome Them
- If sleepy, refresh yourself. Wash your face, stretch, or if very tired, let yourself nap right at the center of the body. Then restart.
- If restless or tense, open your eyes, pause, and begin again gently.
Meditation is not about perfection. It is about practice. Even if your submarine hits rocks, gets caught in currents, or sinks deeper—you can always reset.
The Power of Continuity
The key is consistency. Each time you practice, your submarine starts closer to the surface—not at the same depth as before. Only if you stop practicing for too long does it sink deeper again.
If you continue steadily and correctly, one day your submarine will reach the surface. You will breathe freely, see clearly, and enjoy the beauty of a pure mind.
Conclusion
Meditation is like rising from the depths of the sea. The more you let go, the lighter and brighter you become. The key is simple: stop and be still.
So, don’t give up. Keep practicing with ease. And little by little, your heart will rise to freedom, clarity, and peace.
