Long meditations intensify deeper processes fostered by Acem Meditation.
When long meditations are followed by qualified guidance, either in groups or individually, the two enhance the effects of meditating. Below is an outline of some basic principles relevant to long meditations. Further information about related topics has been included in part 2 of this book, particularly in the chapters "Getting into process" and "Road map to growth".
A long meditation lasts more than one hour.
Long meditations are practised during retreats, which provide a peaceful environment, a shared atmosphere and access to qualified guidance.
Long meditations should be followed on the same day by a discussion of the experience with someone qualified to give guidance. This stimulates reflection on the meditation practice and the application of its principles, which helps you to access your potential for personal growth.
The beneficial effects of meditation on the personality, body and health increase during longer meditations, providing these are practised without strained effort or concentration.
The quality of your daily meditation may also improve after you have practised long meditation.
Long meditations provide opportunities for increased insights into the meditative process. During an extended time period it is easier to understand and address obstacles to successful meditation such as submerged aspects of everyday life, unresolved psychological problems, resistance, or persistent issues from the past.
Level 1: 1-2.5 hours Acem organizes long meditations in groups. People gather in the same room for an evening meditation lasting 1-2.5 hours. Benefits usually include deeper relaxation and an improvement in the quality of daily meditations. Beginner's and subsequent courses in Acem Meditation normally include at least one long meditation of this type.
Requirements: none, but regular meditation practice is helpful.
Level 2: 3+ hours Level 2 long meditation is practised at weekend retreats and week-long retreats. At this level you normally meditate alone in a room, and you may lie down during meditation if you feel the need for sleep. Effortless meditation for 3 hours or more is a reliable indication of correct technique, and when you have accomplished this you may be ready to proceed to the next level. Level 2 long meditations produce deep relaxation and alleviate stress, tension and accumulated tiredness. They also stimulate the deeper process of personality development.
Requirements: none, but regular meditation practice is helpful.
Level 3: 6+ hours This level of long meditation is always practised in solitude, and only at retreats known as deepening retreats, which last for a minimum of five days. Level 3 long meditations can bring into focus and address deep life issues, and can initiate enriching and lasting processes of personality change.
Requirements: at least 20 hours' experience of level 2 long meditation.
Level 4: 24 hours Level 4 meditations, or long meditations around the clock, require considerable preparation time and are therefore only practised in the second week of deepening retreats lasting for at least three weeks. Long meditations around the clock stimulate a more intense encounter with your personal life issues and challenge the boundaries of your experience of time and self.
Requirements: at least 300 hours' experience of level 3 long meditations.