One of the challenges for those who left a Tibetan Buddhist group disillusioned after revelations of abuse by our teachers was how to meditate with all the power of the Vajrayana practice but without the cultural, cultish, and religious baggage.
Many can’t meditate at all because it triggers a trauma response. Others moved to simple sitting practices without visualisation or mantras. The path forward with one’s spiritual life after leaving a religion is a very personal thing. What’s right for one person may be very wrong for someone else. Our challenge it to find our own way, but perhaps my story might give you some ideas or encouragement.
Why I returned to meditation
I stopped meditating for nearly seven years, and only went back to it when I discovered that my mind was getting very scattered and easily distracted, something I hadn’t experience in the 2 decades I’d been meditating daily. Suddenly, the observation a psychologist made that I probably had ADHD as well as autism began to make sense. I realised that ADHD ‘symptoms’ I hadn’t experienced since before I ever began meditating were returning. All those hours of meditation accumulation were wearing off! And I didn’t like the result. One of the principles of neuroplasticity is that “if you don’t use a skill, odds are that it will deteriorate and weaken over time.” The changes in the brain revert to their original settings.
“Neuroscience has shown that learning a skill changes the brain and that these changes revert when practice of the skill ceases. Hence ‘use it or lose it’ is an important principle for lifelong learning.” https://royalsociety.org/-/media/policy/publications/2011/4294975733-printer-friendly.pdf
When I realised that my neurodivergent brain really needed the mental calm and clarity that comes from a regular meditation practice, I began meditating again, just simple sitting, and out of that came what I call imaginative meditation – because the object of the meditation is in one’s imagination. Though it’s free of the cultural and religious issues documented on this website, it includes the essential elements of the original Vajrayana practices – but no guru!
Studies show clear evidence that meditation can directly influence the brain to reduce ADHD symptoms.
Jeff Tarrant, Ph.D., BCN, Can Meditation help with ADHD, Psychology Today,
Imaginative meditation is good for those with ADHD or who find it hard to settle
In the quoted article above Tarrant suggests methods that are particularly suitable for people with ADHD. He suggests virtual or augmented reality because they ‘provide an immersive, visually appealing environment for the meditation experience.’ But then he suggests using an app that costs you money every month. Using your imagination is free, and it does the same thing – create an appealing environment in your mind.
In imaginative meditation, you use your imagination to create stunning visuals that are designed to bring to you the depth of your being. At the second stage of the practice, you also use chanting a mantra, which helps keep you focused, regulates your emotions and boosts your energy.
Neurodivergent or not, if you find watching your breath boring, then imaginative meditation might work for you – and it will never cost a cent.
It uses beautiful imagery
The focus of the practice I do is a glowing source of radiant light, which – if it inspires you – you can turn into a radiant noble being. In the visualisation we fill ourself with this light to heal, energise and uplift us. The very simple version of this practice is in my book How to Meditate (revised in 2023), along with meditations on simply being, simply hearing, simply seeing and so on. The book is a brief summary of the main points of meditation according to the Tibetan tradition – but without the religion. There’s also an audio version of the imaginative meditation on my Bandcamp.
Using imaginative imagery as a focus without the structured practice.
Sometimes it’s hard to actually sit down and take time to meditate formally, but the idea of using inspiring imagery as the focus of meditation can be used very simply.
Just choose an image that inspires you – a positive peaceful image – and rest your mind on that, as in the simply seeing meditation.
I’ve found that animated AI generated images set to music helpful for inspiring a meditative state, like this one which is based on the listening meditation in the above book.
I listen to the track, then I find I’m settled enough to simply sit and meditate. Give it a go.
You’ll find more like this here: https://www.youtube.com/playlist?list=PL5POHREycYL9MET_MaYXMlCLaa7t3H6VW