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Jonny Kest's Four Stages of Meditation 1. The first is your ability to close your eyes. Jonny says when you are tense, this is difficult to do. 2. The second is your ability to observe your breath. It takes a calm and quiet mind to notice the subtleties of your breathing. 3. The third is your ability to notice the tiniest movements or changes in your body. At first the grosser movements will manifest, such as fidgeting or itching. As your mind and body quiet down, subtler sensations, such as the pulse and heartbeat, will be discernible. 4. The fourth ability is your capacity to remain calm, "non-reactive in the face of all that arises," whether it be strong feelings, thoughts or emotions. In meditation the goal is to stay calm and balanced. Meditation is not blocking out your thoughts and feelings, but allowing them to arise, letting them go, and remaining calm. Whatever is going on in your life is likely to surface when you are meditating. During the fourth stage of meditation, you stop feeding the thoughts and emotions. When you stop throwing logs on the fire, the fire starts to die. The goal is to remain in equipoise.
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