Access Concentration - Q's

1. Are there different levels of this? Weak access vs strong access? I would think so - whats your experience?
2. My experience is telling me that without at least a weak access concentration, I dont seem to be able to learn much from my sitting - i.e. see any thinking clearly as thoughts or feel any sensations clearly, etc - how much benefit is gained by trying techniques without hitting access first? Whats your experience?
3. Sometimes it isnt possible - things are too crazy. Sometimes all I can do is surrender, note a few things and reside in everything. It hurts but its better than some avoidance behavior imho - what does everyone else do when they can't concentrate at all?

Thanks for your input!!

1. Yes, concentration strength exists on a spectrum. Actually, it's spectra: there are different aspects of concentration. Calming and tranquilizing the mind (which is what the word "shamatha" means) is one aspect. Generating a vivid perception of the desired object is another aspect, though it's usually more associated with insight practices than with pure concentration practice.

2. A problem with this assessment is that you may be neglecting the role of your self-assessment in causing your occasional difficulty concentrating. Constantly checking up on the strength of your concentration is a hindrance. Depending on its manifestation, you could consider it "doubt, lack of confidence" or "anxiety, restlessness."
If you had test anxiety and you kept worrying about messing up the test instead of focusing on answering the questions, you wouldn't do very well. Concentration works the same way -- you should spend very little mental energy noticing how strongly you're concentrating. As the Tibetans say, "a tiny corner of the mind checks on the progress of the rest of the mind." So during concentration, increase your interest in the object and decrease your interest in how good you are at concentration.

3. Yeah, sometimes you can't concentrate well. But before you decide that that's the case, you should try a few concentration-strengthening practices. Sometimes all you need is a "concentration warmup."

The best recommendation I can make is progressive muscle relaxation. There are others on the internet who can give much clearer instructions than I can. Do the long version of the PMR exercise at the beginning of your meditation. Trust me, PMR works -- if it doesn't help, then let me know and I'll find some good instructions for you. Good instructions definitely work.

I can also recommend that you slowly prepare and mindfully drink a cup of hot tea before you meditate. Pick regular tea if you're tired. Pick chamomile tea or decaf regular tea if you're agitated.

Still, sometimes your concentration is just f*cked even if you drink tea and do PMR and count breaths. (Kenneth provides instructions for breath counting on his page about Access Concentration.) There are two options, depending on the reason for your concentration difficulty.

If your mind is tired, in a state called "directed attention fatigue," you need to rest. Take a 20-45 minute nap, then drink a SMALL amount of caffeine when you wake up. Then do some gentle, enjoyable exercise. Perhaps take a walk outside -- spending time in nature is usually a great remedy for attention fatigue.

If the problem isn't fatigue, you can try concentration practice anyway. Yes, it is worth your time to try even when you aren't succeeding very much. Instead of trying for hard jhanas, practice playing with soft jhanas and the jhanic arc. If you're doing insight practice, then note. You don't have to be concentrated to note effectively.

Despite all the above, sometimes meditation just doesn't go right. That's fine. Happens to physical athletes all the time; why wouldn't it happen to mental athletes too? Sometimes you just need to rest and recover. Don't sweat a day off from meditation practice -- just make sure you spend that time wisely, doing restful things so that you'll be able to meditate well the next day.

Thanks - all good advice.