This is a short overview of longer meditations, effects, requirements and results.
General information
Definition
A long meditation is a meditation lasting more than one hour.
Guidance and discussion of experiences
Long meditations should always be followed the very same day by a discussion of the experience. Such discussions, or guidance, stimulate reflection on the meditation practice, and help the meditator access the potential for personal growth.
Effects
The effects on the body, personality and health increase the longer one meditates effortlessly. The quality of daily meditation may improve as well.
The practice of long meditations
Long meditations are practised during retreats and other activities arranged to provide a peaceful environment, shared atmosphere and access to qualified guidance.
Increased meditative insight
Long meditations provide opportunities for increased insights into the meditative processes and make it easier to understand how the competing forces involved in meditation reflect deeper aspects of one's everyday life as well as active, unprocessed life issues or residuals from the past.
Levels of long meditation
Level 1
Long meditations of 1 – 2.5 hours
Acem organises long meditations in groups, for example, an evening meditation where people meditate together in the same room. Such long meditations last 1.5-2 hours. The benefits usually include deeper relaxation and improved quality of one's daily meditations. Beginner's and advanced courses in Acem Meditation normally include at least one long meditation of this type.
Requirements: none (regular meditation practice preferred).
Level 2
Long meditations lasting 3 hours or more
This level of long meditation is practised at mini-retreats, weekend retreats, and week-long retreats. Level 2 long meditations are usually practised in solitude, and you may lie down during meditation if the need for sleep arises. When you are able to meditate with relative ease for more than 3 hours, you may be ready to proceed to the next level. Effortless practice of 3 hours or more is one of the most reliable indications of correct meditation technique. Long meditations at this level produce deep relaxation and alleviate stress, tension and accumulated tiredness. They also stimulate the deeper process of personality development.
Requirements: none (regular meditation practice preferred).
Level 3
Long meditations lasting 6 hours or more
This level of long meditation is only practised at deepening retreats, and always in solitude. Deepening retreats last for a minimum of five days, preferably more. Level 3 long meditations have a considerable effect on personality. They can initiate enriching and meaningful processes: deeper life issues can be brought into focus and addressed.
Requirements: To participate in these retreats you must have practised at least 20 hours of level 2 long meditations.
Level 4
Long meditations around-the-clock
Long meditations around-the-clock require considerable time for preparation. Therefore, they are only practised at deepening retreats lasting for at least three weeks, and then only a week into the course. Long meditations around-the-clock stimulate a more intense encounter with your personal life issues. They also challenge the boundaries of your experience of time and self.
Requirements: To participate in level 4 long meditations, you must have practised at least 300 hours of level 3 long meditations.
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By Are Holen, head of Acem International